Meditation Tips

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In today’s world of free flowing knowledge, we all know the benefits of mediation. Almost all of us have seen and/or heard how meditation increases concentration, reduces stress level and help us understand our own self. However, how many of us actually incorporate the practice in our routine life? Very few, right! This is because many people believe that meditation is a tough process, not fit for commoners or that it takes too much time, which they do not have. However, neither is meditation a tough process, nor does it take time. It is all about consciousness and can be done anywhere and anytime in the day. Even ten minutes a day are enough for indulging in meditation.

What is important to learn about meditation is that it is not about retreating from the world, rather facing it with a renewed vigor. It provides us with self-knowledge and peace of mind and helps us enjoy our life in a better way. Through meditation, you realize that success and failure lie within yourself only. This helps you rise above the superficiality of the day-to-day problems and stress. It is the simplest method you can use to diminish your own sufferings. Go ahead and incorporate it in your life, to help you attain peace. In case you want to explore tips on know how to meditate, the following lines would surely prove to be useful.

Top Meditation Tips For Beginners

Create A Peaceful Environment
When you are learning to meditate, the most important thing is to keep the environment as peaceful as possible. After you have learnt the meditation process, you may be able to meditate anytime you want and anywhere you are. However, in the initial stages, you need to do make sure that there are no distractions in the way of concentration. The best place to meditate is outdoors, provided there is no noise where you meditate. Switch off your phone and make sure nobody disturbs you, while you are meditating. You can put music on if you feel like. However, it should be very low and should blend in the environment, so that it doesn’t bother you.

Make Time For It
You can meditate anytime you want. The only exceptions to this rule comprise of the time just after you have had food or when you are feeling too hungry. Digestion as well as hunger can be a very big distraction for the mind and you might not be able to concentrate fully, at such a time. The best time for meditation will early be in the morning, as it will provide you strength for the whole day. However, you can meditate in the evening as well or any other time that suits you.

Sitting Posture & Place
Sit with your back straight, as it helps in keeping the breathing smooth. It is not necessary that you sit in a lotus posture only. You can meditate by sitting on a chair as well; just remember to keep your back straight. You can even sit on the ground. Just make sure that you don’t lie down, as the position might make you fall asleep while meditating.

Your Eye Position
If you are able to keep your eyes half-open, without actually looking at anything, it would be the best. However, if that proves difficult to you, keep the eyes closed. If your mind is getting distracted every now and then, try focusing on a candle flame, to help calm it down and concentrate.

Breathe Deeply
While meditating, you need to take long breaths, but not from the chest, rather from the abdomen. When you breathe, your stomach should rise and fall, while your chest should stay still. Inhale for a count of three and exhale for a count of six. This is an important aspect of meditation and after few sessions, it would come naturally to you.

Relax Every Muscle
Try relaxing every muscle of your body. However, this doesn’t mean letting it loose. Meditation is a process of dynamic relaxation and whatever posture you are, it should enhance meditation and not be an obstacle in it. Feel your body relaxing, starting from your toes and right up to your mind. You should feel the tensions melt away and the muscles being wide-awake as well as relaxed.

One-point Concentration
In order to meditate, you have to learn to tame your mind. The first time you meditate, you would find hundreds of thoughts rushing to your mind and feel overwhelmed by them. The point here is to concentrate on one thing. Try concentrating on a candle flame or count your breath. However, it should be done apathetically and without judgment.

Silence Your Mind
You mind should be relaxed, yet attentive and alert. It should be able to observe your own thoughts and mind. Try chanting “Om” repeatedly, until you find yourself in the state of tranquility. Your mind should be able to reach a zero-state, making you lose all thoughts, until the silence perseveres.

[melodhacker]

thanks you my friend

[bituufg]

That's absolutely normal. The advice given in books ranging from Dr. Benson, author of "The Relaxation Response," to the Dalai Lama is to not fight those wandering thoughts. The more you fight them, the further away you get from a still mind. Accept them and let them pass. If they're strong, think about them for a minute, then promise yourself to spend time with those thoughts later.

That'll always happen, but in time they'll come up less often won't bother you much.

I don't know what method you're using or how long you've been practicing, but, in the beginning, you might try having or focusing your attention on, say, soothing music, a candle flame, a scent, or a religious item that's meaningful to you (a small statue, mandala, a cross, Star of David, the OM symbol, etc.).

However, whether religious or secular, the purpose of meditation is to withdraw from all external sensory input (sound, sight, etc.). So the next step is to count breaths: On each exhale, count 1, then, 2, and so on, up to 10 (I like only going up to 4 -- whatever works!)

Or you could try a "mantra." There are prescribed mantras in Sanskrit (Hinduism) and Pali (Buddhism). You could choose a verse from a sacred text or a short prayer. You could even use a word or very short phrase of your own choosing: "calm," "still," "ocean," "love," etc. It's best to *think* the word as you exhale, but in some practices, the mantra is repeated aloud. Saying it aloud -- softly -- helps focus your mind.
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