Learning to meditate takes time and attention, but with proper repetition, you can develop the skill to enter meditative state anytime you need to. There is a wide variety of meditation techniques you can learn from various classes, but at its core, meditation is simply about sitting, breathing, and being present to the moment.
Where to Meditate
One of the first things to consider is creating a place to meditate. Establishing a meditation space in your life can help you define a safe space that you will feel comfortable in on a regular basis. If it is a space you have control over, you can decorate it to be exactly the way that you want it to be, so you can return there in your mind no matter where you actually are physically.
Ideally, you should be able to control the lights and the sound in your meditation space. You want to find a space when you can be quiet, and perhaps play some music for yourself. You shouldn’t have to worry about being interrupted, or disturbing others around you. Your meditation space is for you.
Consider the colors that you can relax around. If you have a favorite color, use it as a theme for your space. Find items that make you comfortable, or that relax you. Some people like to have a scented candle, or incense, or some other scent to make the space feel separate from the rest of your life. This is a physical place you come to for meditation, but ultimately the space you want to pay attention to is your inter space.
Time to Meditate
Making the time for meditation practice can be tricky in our busy lives. But after getting into A regular pattern of meditation, you may find that even basic meditation improves your ability to control your time. What you spend time focusing on is what truly matters to you internally. You may find yourself letting go of busy habits that keep you from having time for yourself.
It’s important to set aside about 20 to 30 minutes for meditation at least once a day. Meditating regularly is the key to incorporating of meditation practice into your lifestyle. If you meditate regularly, your mind will learn able to shift quickly into that state when you need it most. The process of meditating regularly allows you to develop a pattern, so you can achieve that state anywhere, anytime.
Typically, when you are just learning to meditate, you’ll want to start by sitting in the same position and holding still. For a beginner, a good technique is to sit on the floor with your legs crossed. Sit with your spine erect, your head pointed toward the ceiling, and your tailbone firmly planted on the floor. Make sure there is a straight line between your tailbone and your head. Let your hands rest comfortably on your thighs. Allow your eyes to fall on whatever happens to be directly in front of you, ideally looking slightly downward. Don’t look at anything, but allow your gaze to fall comfortably and naturally.
Be aware of your body and it’s balance. Notice if there any areas where you feel that you might be putting additional pressure, and adjust your position so that you are as evenly balanced as possible. As you meditate more, you will find yourself settling into balance more naturally. Let this tendency be a guide during the rest of your life as well. The ability to achieve balance and focus wherever you are is one of the benefits of meditation.
Beginning meditators are often told to focus on their breath. Breathing is something that we all do naturally, and it happens automatically in our bodies, but we can learn from our own breathing patterns. Meditation can help us create a connection between our consciousness and our unconscious behavior.
By focusing on the rhythm of our breathing, we give our mind something to occupy itself so that we can achieve presence in the moment. Don’t try to control your breath; simply be present to the way that it happens naturally. Let the natural rhythm of your breath become even as you sit and observe it. Breathe in through the nose, and out through the mouth. Count your breaths from 1 to 10. When you get 10, start over again. Continue doing that as you meditate.
Let the soft focus of your eyes guide the focus of your attention. Your eyes may be falling on some object in front of you, or across the room from you, but you are not staring at the object. It is merely the focus of your vision. Similarly, your attention should be focused on the present moment, without any sense of concentration. You are merely paying attention to the moment, being present and conscious.
You may notice thoughts streaming through your mind as you sit. Let these thoughts flow into your awareness, and leave your awareness, as you notice and observe. The point is not to try to control your mind, or change what your mind is doing, but merely to be in the moment, and recognize of what is happening. Don’t think about the past, don’t think about the future. Just be present to the moment right now.
The real benefits of meditation come from regular practice. It is only by practicing meditation regularly that you will learn to reestablish the state of calm and inner peace that meditation can provide when you need it most.
Find time every day when you can set aside 20 to 30 minutes for meditation. You don’t have to expect yourself to meditate for the full 20 to 30 minutes right from the start. If you can sit for five minutes the first day, and keep that up for a week, you’re on your way. Don’t force yourself to sit for longer than you feel like it. Allow yourself to pay attention to your body’s actual needs. When you’re ready to meditate for longer periods of time, your body will let you know.
Introducing meditation into your life can open up new perspectives on reality. You may learn to see things in a more objective manner, and experience life more fully. The meditative state can be a rewarding one, and the benefits of establishing a meditation practice in your life can have a positive impact on your professional, personal, and spiritual life.