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How to Meditate

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Health  |  Wellness  |  How Tos

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  • Introduction

    • Have you ever found yourself wondering about meditation—what it is, what it does, and why so many people have started doing it? No longer seen as an activity limited to Buddhist monks or those seeking spiritual awakening, meditation is now a popular pastime among anyone seeking its benefits in relaxation and rejuvenation. In fact, meditation has been shown to have plenty of health benefits including lowering blood pressure and reducing stress.[1]
    • Although there are many advanced methods you can learn down the road, you don't have to be a guru to get started; the fundamentals of meditation are extremely simple and can be learned by anyone. This page will guide you through the process so that you, too, can enjoy the revivifying effects of this ancient practice.

  • What Exactly is Meditation?

      • "The word meditation is derived from two Latin words : meditari (to think, to dwell upon, to exercise the mind) and mederi (to heal). Its Sanskrit derivation 'medha' means wisdom."
    • There are many forms of meditation, but generally speaking it involves a state of concentrated consciousness in which you clear your mind of all those petty thoughts that are constantly popping in and out of your head. It has been practiced in some form for over 5,000 years. Buddhism sees meditation as a way to improve concentration and emotional positivity. When you eliminate the constant distractions your mind produces throughout the day, you get a moment of pure relaxation and focus that you could never achieve otherwise.
    • Meditation can be used for many purposes (including spiritual and religious applications), but this page will stick to the basics of what you need to know to reap some practical, everyday benefits.

  • What You'll Need

      • A quiet, clean place
      • A cushion or something comfortable to sit on
      • 15-30 minutes of undisturbed free time
      • A candle (optional)

  • Step 1: Find a Time and Place

    1. Find a spot that is free of distractions where you can feel comfortable.
      • This place can be anywhere, inside or out.
    2. Be sure you will not be interrupted or disturbed for about a half hour.
    3. If you would like, play soft, relaxing music or sounds.
      • Since music can actually be a distraction for some people, silence works just as well, if not better.
      • You can use a recording of nature sounds or wind chimes, for example.
      • If you are meditating outside, doing it in the woods or by a stream can provide relaxing, natural background noise.

  • Get Comfortable

    1. Remove any jewelry or clothing that might be bothersome.
    2. Sit in a comfortable position on a flat surface.
      • Sitting cross-legged is a common position, but not required. Sit however you feel the most comfortable.
      • You don't have to sit on the floor or ground; use a chair if desired.
      • Sitting on a pillow or cushion can be more comfy.
      • Lying down isn't recommended as it may put you to sleep!
    3. Keep your back straight and upright.
    4. Relax your arms and place your hands in your lap or on your knees.
    5. Keep your entire body completely relaxed.

  • Step 2: Clear your Mind

    • This will be the most challenging part of the meditation process—attempting to clear the daily clutter out of your mind.
    1. Close your eyes.
      • Keeping them open is an option, but closing them should make it much easier to concentrate.
    2. Focus on your breathing.
    3. Let your thoughts slip out of your mind.
      • You'll need to be patient with this at the beginning. Try to turn off your inner monologue.
      • If a thought pops into your head, don't get frustrated or try to ignore it. Simply acknowledge it, even visualize it, and watch it pass over you.
      • As you distance yourself from your thoughts, continue to focus on your breath.
      • You should slowly allow fewer and fewer thoughts to arise as you get more practice.
    4. Some people repeat a mantra such as "aum" to stay focused.
      • Speaking out loud is OK. You can tell yourself to be relaxed or to be at peace. Just say "be at peace," or "I am completely relaxed."

  • Step 3: Visualize

    • At this point in your meditation, the hardest part is behind you. If you are just starting out, this may be a good time to stop and skip to Step 4.
    • If you are beginning to feel more skilled and comfortable with clearing your mind of thoughts, it is a good time to take your meditation to the next level. Here are a few methods you can try that can make your experience more fulfilling.
    1. Stare at a candle flame.
      • This is actually another method of helping you focus to clear your mind of thoughts. Obviously, this is done with your eyes open, so it doesn't involve visualizing anything in your mind.
    2. Visualize a positive object or image.
      • Think of something that represents peace and beauty to you, such as a flower or a cloud.
      • Keep it generic rather than thinking of a specific person.
      • Gradually focus on this object until it becomes solid and real to you in your mind.
    3. Visualize a peaceful place.
      • This could be anywhere: a quiet forest, a serene meadow, a gentle ocean.
      • Look around this place and notice every detail you can. What do you see, smell, hear?
      • Feel as though you are actually sitting in this place. Explore it in your mind if you desire.
    4. Visualize a warm light.
      • This light could look like a small sun above your head. It could also be like waves of healing white light.
      • Feel the light's warmth shining on you.
      • When you breathe in, imagine you are breathing the warm light into your lungs. With each breath, imagine it filling and permeating your body.
      • Imagine this is healing light. Picture it healing you where you need it most. You could even picture others who need similar healing benefiting from the light.

  • Step 4: Back to Earth

    • Meditation can go on for as long as you would like it to.
    1. When you are just starting out, try to do it for about 5 to 10 minutes. As you get better, you will be able to expand to 15, 20, 30 minutes.
    2. Until you get the hang of clearing those pesky thoughts out of your mind, keep it brief and simple. Otherwise you could just feel frustrated.
    3. You can choose when you feel your meditation session is complete.
      • Perhaps you notice a distinct change in your mindset or stress level.
      • Maybe you feel as though you've made a personal breakthrough.
      • Maybe you just feel as though you have done all you can for the day.
    4. No matter the reason, it is time to bring yourself slowly out of your meditative state.
      • Slowly is the key word. Don't just open your eyes, stand up, and go about your daily routine. It is important to ease your way back into regular awareness or you may feel tired and out of it.
      • Start to become very aware of yourself in your actual environment, especially if you have been visualizing yourself somewhere else.
      • You will gradually become grounded again. Let the visuals you have been imagining fade away.
    5. Open your eyes and take a few deep breaths.
    6. If you have the time, spend a few minutes after meditation reading, writing, or doing a quiet activity before you jump back into your day.

  • More on Meditation

  • When to Meditate

    • Most people recommend meditating first thing in the morning. You might make time for this by waking up a little earlier. However, any time of day will do as long as you can be alone and relax.
    • The more frequently you meditate, the more quickly you will improve and see results. Some people do it twice a day, although a daily or every-other-day routine should be just fine. Try to do it no less than twice a week if possible.

  • Where to Meditate

    • Although some situations are more conducive to meditation, you can literally learn to do it just about anywhere. Some examples include:
    1. At home
    2. At work
    3. In bed (to help you fall asleep)
    4. In your car
    5. On an airplane
    6. In the dentist's chair

  • Advanced Meditation

    • The more you meditate, the more intense and profound your experiences may become. Consequently, it can be a great idea to improve your abilities by studying with a teacher who can open your mind to new techniques. Because meditation has become so popular, it should be fairly easy to find a teacher in your area.

  • A Final Note on Meditation

    • Even though meditation has become much more common in Western culture, many people still associate it with cult activity or see it as a weird, mystical behavior. While the new age stigma is obviously unnecessary, it's good to be careful about how you talk about your new hobby to others. You don't want to turn anyone off to something they might enjoy!

 


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