How to Meditate
Learning how to meditate will open the door to your inner sanctuary and bring peace of mind. It can help you deal with the ebb and flow of life, soften your emotions around stressful issues, and melt away negative thoughts and worry.
No more thinking of what is past or what is yet to come. Meditation plain and simple takes you to a peaceful place away from the hustle and bustle of everyday life. There are many simple methods that will help you begin your meditation practice and improve your life.
Learning how to meditate is easier than you think!
You will be surprised to know that you don’t have to be a highly disciplined
monk to meditate. It’s not about wiping your mind clear of all thought. It is simply being in the here and now and letting thoughts float in and float out.
You will have thoughts that come to mind as you sit in meditation, just let them in, recognize them and then let them go. There are many ways to help maintain a
away from stressful thoughts.
Here are a few how to
you can use to begin your practice:
Stop, recognize, and breathe!
Stop and recognize how you feel at this very moment take a deep breath and then let it out. There you go! You’ve just let go of what you were thinking and focused on the moment of breathing in and out. You can take this a step further and continue focusing on the in and out breaths for as long as it is comfortable. This form of meditation is easy to do, especially when you need a quick break from your everyday work tasks.
For a more structured
find a time during the day when you know you will not be interrupted. Find a quiet space,
set the mood,
burn your favorite incense, or scented candle. Sit in the most comfortable chair you have, or
sit in the traditional position
on the floor with your legs crossed in front of you. You can also lie down if you feel you will not fall asleep (even if you do you will still achieve relaxation of your body and mind). Play gentle calming music in the background.
benefits of meditation.
Knowing how to meditate in a quiet relaxed atmosphere and finding a method that suites you best is the key.
Try one of the following ways to meditate:
mentioned above count the breaths from 1 to 10, and then start again at 1 repeating the 1 to 10 count over and over again, this will help keep your meditation focused.
Visions of serenity
Give yourself anywhere from 5 to 20 minutes to just contemplate happy thoughts.
Create a vision
of your ideal relaxation spot. Make it your vision of the most serene place you can imagine. The amount of time you spend in meditation does not matter, because you are creating a here and now moment that will bring you peace of mind in your otherwise hectic day.
Single image focus
Another meditation method to help you focus is to contemplate a candle flame or an image that pleases you. Remember you are not wiping your mind clear of thought but simply not allowing them to dominate. Just recognize the thought and gently bring your focus back to the flame or image.
are phrases repeated over and over again in meditation practice. Find a favorite positive quote or phrase and recite it over and over in your mind. I have a favorite one that I’d like to share with you: "I am a perfect spirit of the Universe and I share in its abundance in everyway today and everyday." You can also use a shorter phrase like "Peace and Love," or "God is Love, Love is God." These are just a few examples.
Japa Meditation is similar to Mantra meditation but has a very specific process to follow to accomplish it correctly. This meditation is not only one of the best stress reduction techniques it is also one of the most effective affective ways to meditate.
Parting words of wisdom!
Knowing how to meditate can bring you peace of mind, so most importantly do not stress out about not being able to keep thoughts from popping up in your mind or the length of your meditation. Those short moments when you are between thoughts and focused are where you achieve the peace of mind you seek.
This is a gift you give to yourself, so relax and experiment with the various ways to meditate and enjoy the
benefits of meditation.
To continue your learning process also see
Stages of Meditation
and History of Meditation for more information.
Return to Living Words of Wisdom from How to Meditate