Hey everyone and welcome to the Paths in life today, we going to learn How to meditate Now let’s begin.
#1. | Choose a quiet place, and a peaceful environment to meditate.
When you Meditate in person then, in this way, you should practice in a peaceful and quiet and location. Being in A tranquil environment will automatically enable you to focus on exclusively on the task at hand, and in other for you to avoid external stimuli and distractions that is around you by. Finding a nice place where you will not be interrupted in your peaceful location for the duration of your meditation—whether it lasts 5 minutes or half an hour. In this way, your space does not need to be very large—a walk-in closet or even an outdoor and in even or clouding the bench can be used for meditation as long as you have quiet, and peaceful privacy.
In this way, For, all those that is new to meditation, it is also especially important to avoid any external sort of distractions. by Turning off TV and sets, phones, or any other noisy appliances around you off.
In this way If you are playing music, then be sure to choose calm and relaxing, and even a repetitive, tunes to avoid breaking your concentration in the outa world. On the other hand, You, can also play white noise or quiet nature sounds, like rain water or the running water in the tap etc.
Whenever, you are doing meditation in your space it does not need to be completely silent, so you won’t need earplugs. The sound of a lawnmower or dog barking shouldn’t prevent effective meditation. In fact, being aware of these noises without letting them dominate your thoughts is an important component of meditation.
Meditating outside works for many so long as you don’t sit near a busy roadway or another source of loud noise. You can find peace under a tree or sitting on some lush grass in a favorite corner of a garden.
#2. | Wear comfortable clothes when meditating, And Deciding how much time you really want to meditate.
One of the major goals once it comes to meditation it is to calm the mind and block out all of the external distractions in your meditation. Also This can be difficult if you feel physically uncomfortable due to having tight or restrictive clothing on your body. In this case Try to wear loose clothing during your meditation practice and make sure to remove your shoes on your feet.
By Wearing a sweater or even a cardigan if you plan on meditating someplace that is cool for you, or by bring some blanket or shawl you can wrap around your body also You don’t want the sensation of feeling cold to consume your thoughts.
If you are in a place where you can’t easily change your clothes, do your best to make yourself as comfortable as possible. Try just taking off your shoes.
Before you begin your meditation, you should decide how long or how much time you are going to meditate peacefully. While many seasoned meditators will always recommend you to do meditation for at list 20-minute sessions twice a day, and for beginners can start by doing as little as 5 minutes once a day.
In this way, Once, you have decided on a time frame that you want to meditate on then, try to stick to it. Without giving up because you feel like it isn’t working as well as you thought. also It will take time to and a practice to achieve successful meditation. Right now, the most important thing is to keep trying over and over again.
By Finding a way to keep track of your meditation time without distracting yourself. Set a gentle alarm to alert you when your time is up. Or time your practice to end with a certain event—such as the sun hitting a certain spot on the wall.
#3. | Doing some stretches before you even start to prevent stiffness in your, body.
Meditation usually involves sitting in one spot for a certain period of your time you have, so it is important to release any tension or tightness before you begin. A couple of minutes of light stretching can help prepare both your body and your mind in other for you to do meditation. It will also prevent you from focusing on any sore spots instead of relaxing.
Remember to stretch your neck, and your shoulders, and even your lower back—especially if you’ve been sitting in front of a computer screen for a long time. Also when you are Stretching out your legs—with an emphasis on the inner thigh—can be even helpful for you when you are meditating in the lotus position.
If on the other hand you don’t already know how to stretch, or consider learning different stretching techniques to try before you meditate. Many meditation experts recommend doing light yoga stretches before meditation.
#4. | Sit in a place that you feel comfortable when meditating.
It is really important when you feel comfortable while you are meditating when finding the best position for in other for
you is the goal. Traditionally, meditation is
a practice by sitting down on a cushion at your home privately or on the ground in either a lotus position or half-lotus position, in this way this if you feel that this position can be uncomfortable if you a lack of flexibility in your legs, or and your hips, and even your lower back. Then You want to find the best posture that allows you to sit with a balanced, tall, and straight posture for you back.
You may want to sit—with or without crossing your legs—on a cushion, chair, or meditation bench that you always meditate on.
Once seated, your pelvis should be tilted forward enough to center your spine over your “sit bones,” the 2 bones in your behind that bear your weight when seated. To tilt your pelvis into the right position, sit on the forward edge of a thick cushion or place something about 3 or 4 inches (7.6 or 10.2 cm) thick under the back legs of a chair.
also you may want to use a meditation bench, which is usually there to built with a tilted seat. If you’re using a bench that’s not tilted, put something under it, so it tilts forward between .5 to 1 inch (1.3 to 2.5 cm).
Tip for you: if you Don’t feel restricted to sitting if that’s not the most comfortable position for you. You can also meditate standing, lying down, or even walking—the most important thing is to be comfortable!
#5. | Straighten your back and spine once you’re, seated correctly, Close, your eyes when meditating if it helps you to focus and relax.
Having a Good posture, during your meditation will even more keep you from being comfortable. Once you’re in a comfortable position, when you are focusing on the rest of your back, you can Start from your bottom and then you may even, want to think about each vertebra in your spine as balancing one on top of another to support the whole weight of your torso, neck, and head.
In this way, It, may requires you to practice and to find the right position that allows you to be more relax in your torso with only slight effort of being used to becoming and maintain your balance. Whenever you feel tension, of relax in the area. In this way If you can’t relax it without slumping, then you can check the alignment of your posture and seek to rebalance your torso, so those areas can relax.
The most important thing is that you are comfortable, relaxed, and have a balanced torso, so your spine can support all of your weight from the waist up.
The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left. However, you can also rest your hands on your knees or leave them hanging down by your side.
When meditating it can be performed with your eyes open or closed. When you are starting As. a beginner, it is often best to try meditating with closed eyes in order to avoid yourself from getting visual distractions.
Once you have grown accustomed to meditation, then you can try practicing with your eyes open wile meditating. Also This tends to help if you find yourself falling asleep when you are getting or feeling sleepy when meditating with your eyes closed or if on the other hand, that you are experience disturbing mental images, which can happens to a small number of people.
If you keep your eyes open, you will need to keep them “soft” by not focusing on any one thing in particular.
You don’t want to go into a trance-like state. The goal is to feel relaxed, yet alert.
#6. | Follow your breathing wile meditating, and Focus on your mental images in other for you to guide your breathing.
In The most basic and universal way of doing all of the meditation techniques, is by breathing meditation, in that way it is a great way or a great place to start your practice. By Picking up a spot above your navel and then focusing on that spot with your mind. When you Become aware of the rising and falling of your abdomen as you breathe in and out. In that way, do not make a conscious effort to change your breathing patterns. You Just have to breathe normally.
Try to focus on your breathing and only your breathing. Don’t think about your breathing or pass any sort of judgment of it (e.g., “That breath was shorter than the last one.”). Just attempt to know your breath and be aware of it.
Firs you meditate then try to Imagine a coin sitting on the spot above your navel and then rising up and then falling with each breath that you take. Or I will say picture a buoy floating in the ocean of the sea water that’s bobbing up and down with the swell and lull of your breathing when meditating. Alternatively, imagine a lotus flower sitting in your belly and unfurling its petals with every intake of breath that you take.
Don’t worry if your mind starts to wander. You are a beginner, and meditation takes practice. Just make an effort to refocus your mind on your breathing and try to think of nothing else.
#7. | Repeat a mantra over and over to help you focus on something, and then, trying to concentrate with your mind on a simple visual object to relieve a stress that your, in.
A Mantra of meditation is another common form of meditation that you are involves in by repeating the line of mantra is (A of sound, word, or phrase) over and over until you feel that you are silence the mind also and enter a deep, meditative state that you may be in. the form of The mantra can be anything you can choose, so long as it’s easy for you to remember what it is.
Like for example, Some, good mantras to start with include words like “one,” “peace,” “calm,” “tranquil,” and “silence.”
Also If you feel like you want to use more of A traditional, mantras, as you meditate then you can use the word “Om,” which symbolizes omnipresent consciousness. Or you can use the phrase “Sat, Chit, Ananda,” which means “Existence, Consciousness, Bliss.”
Silently repeat the mantra over and over to yourself as you meditate, allowing the word or phrase to whisper through your mind. Don’t worry if your mind wanders off. Just refocus your attention and refocus on the repetition of the word.
As you enter a deeper level of awareness and consciousness, it may become unnecessary to continue repeating the mantra.
In a similar way, you are in. in the way to using a mantra, you can use a simple visual object in other to concentrate on your mind witch can allow you to reach a level of deeper consciousness. In this way This is a form of open-eye meditation, which many meditators find helpful.
The visual and the object may be anything you wish you can. and The flame of a lit candle can be particularly pleasant. to Other possible of an objects to consider and, including A crystals flowers, or pictures of divine beings, such as the Buddha.
Is a Place of the object at eye level, so you don’t need to strain your head and neck to view it. Gaze at it until your peripheral vision starts to dim and the object consumes your vision.
Once you are focused entirely on the object, you should feel a sense of profound serenity.
#8. | Meditate and then Practice visualization if you prefer to focus inward when thinking about it.
When we have the Visualization is another popular meditation technique. When meditating One common, type of visualization involves us into creating a peaceful place in the thoughts of your mind and by exploring it when thinking, about it until you reach a state of complete calm. And The place can be anything or anywhere you like; however, in this way it should not be entirely real it is only the thoughts. You want to imagine a unique place that’s personalized for you.
Alternatively, The, place you visualize could be anywhere, like a warm, sandy beach, a flower-filled meadow, a quiet forest, or a comfortable sitting room with a roaring fire. Whatever place you can even choose, and allow it to become your sanctuary.
Once you have mentally place yourself and entered a sanctuary, then allow yourself to explore it. Even more and Don’t work to “create” your surroundings. In other words, It’s as if they are already there. Just as you relax and allow the details to come right to the forefront of your mind as you think of it and as you.
Take in the sights, sounds, and scents of your surroundings. Feel the fresh breeze against your face or the heat of the flames warming your body. Enjoy the space for as long as you wish, allowing it to naturally expand and become more tangible. When you are ready to leave, take a few deep breaths, then open your eyes.
You can come back to this same place the next time you practice visualization, or you can simply create a new space.
#9. | Do yourself a body scan in other to find and a release tension.
While you are Doing a body scan it also involves focusing on each individual of your body part in turn and consciously of relaxing a part of your body. In other to begin, as you sit or lie down in a comfortable position. By Closing your eyes and as you begin to focus on your breathing, then gradually move each of your attention from one part or place of your body to another. By Noticing the sensations, you feel as you go.
Also You may even find it to be helpful as you start at the bottom and then you work your way up to the top of your body. For example, as you concentrate on whatever sensations you can feel in your toes. by Making a conscious effort to relax it and any contracted muscles and release of any tension or feeling any tightness in your toes. When you feel like your toes are fully relaxed, then you can even try to move upwards to your feet and also you can even repeat the relaxation process on part to another part.
As you Continue along your body, by moving from your feet to the top of your head. by Spending as much time as you like focusing on each part of your body.
Once you have completed the relaxation of each individual body part, focus on your body as a whole and enjoy the sensation of calmness and looseness you have achieved. Focus on your breathing for several minutes before coming out of your meditation practice.
With regular practice, this technique can make you more aware of the various sensations in your body and help you deal with them appropriately.
#10. | Try heart your chakra when you are meditating at the tap into how you, feelings of in love and compassion.
The heart of your chakra is one of 7 chakras, in your body or energy centers, located within you as your body. And your heart chakra is located in the center of the chest and is associated with your love, and compassion, peace, and acceptance. In your Heart chakra when you are doing the meditation it involves you in other for you to get in touch with these feelings of your body by sending them out into the world that you are in. To begin, to get into a comfortable position and by concentrating on the sensations of your breathing wile meditating.
As you become even more relaxed, as you imagine a green light radiating from the inside of your heart. When you are Imagine the light as it filling with in you with a sensation of pure, radiant your love.
Picture the love and light radiating throughout your entire body. From there, allow it to radiate outward from your body and enter the universe around you.
Take a few moments to simply sit and feel the positive energy within and around you. When you’re done, gradually allow yourself to become aware of your body and your breath again. Gently wiggle your fingers, toes, and limbs, then open your eyes.
#11. | Try walking the meditation to and also try relaxing and exercise at the same time as you meditate.
By Walking and meditation, it is also an alternate form of doing meditation by doing walking meditation also that involves as A observing part of the movement of your two feet and by becoming aware of your body’s connection into the earth as you walk around. in this case If you are planning on performing as a long, seated meditation sessions, in this case you should try to breaking them up with some walking meditation.
By Choose a quiet location or a sport in other to do this practice when you are doing the walking meditation with as a few distractions as possible. by Remove your two shoes if you want to or feel like it is safe to do so.
By Holding your head up with your gaze and by directed straight ahead and your hands clasped together in the front of you. Taking a slow, deliberate step with your right foot when walking. After taking your first step, then stop for a moment before you taking the next step. Only 1 foot should be moving at any given time.
When you reach the end of your walking path, stop completely with your feet together. Then pivot on your right foot and turn around. Continue walking in the opposite direction using the same slow, deliberate movements as before.
While practicing walking meditation, try to focus on the movement of the feet and nothing else. This intense focus is similar to the way that you focus on the rising and falling of your breath during breathing meditation. Try to clear your mind and become aware of the connection between your foot and the earth below it.
#12. | Try to put yourself in a great mood in other to do the meditation at the same time every day, and Taking a guided meditation class in other to hone on your techniques when you are meditating.
Try Scheduling a meditation and your practice for the same time each day it will eventually help. It’s become a part of your everyday routine. If you are meditating daily, as you’ll have even more experience as you feel like its benefiting you more profoundly.
As Early in the morning in the good time as you meditate since your mind has not yet become as you a consumed with the stresses and worries of the day your, in.
It is not a good idea to meditate directly after eating. If you’re digesting a meal, you may feel uncomfortable and less able to concentrate.
If you feel like that you want an additional guidance, in other to consider on taking a meditation class in other to meditate with an experienced teacher. Then, you can find a range of different a meditation class types by searching about in online.
As you are in a Local, gyms, spas, and even a schools, and by thinking of a dedicated meditation or centers offer classes in many locations.
By the way, you can even find a wide range of guided meditations and instructional videos on YouTube.
For a more immersive experience, look into attending a spiritual retreat where you will spend several days or weeks in intensive meditation. Vipassana Meditation offers free 10 day retreats at centers throughout the world.
Tip for once it come to meditation: You can also try different meditation apps that help you get started. The Insight Timer app has free guided meditations and lets you choose both the amount of time you have and the level of guidance you’d like.
#13. | Read spiritual books to learn more about meditation, and practice mindfulness in your everyday life.
Though not for everyone, some people find that reading spiritual books and sacred writings helps them understand meditation and inspires them to strive for inner peace and spiritual understanding.
Some good books to start with include A Profound Mind: Cultivating Wisdom in Everyday Life by the Dalai Lama, The Nature of Personal Reality by Jane Roberts, “A New Earth” by Eckhart Tolle, and One-Minute Mindfulness by Donald Altman.
If you wish, you can pick out elements of wisdom that resonate with you from any spiritual or sacred texts and reflect on them during your next meditation session.
Meditation doesn’t have to be limited to your practice sessions. You can also practice mindfulness throughout your day-to-day life. Simply work on being aware of what is happening both inside and around you at any given moment throughout the day.
For example, in moments of stress, try to take a few seconds to focus solely on your breathing and empty your mind of any negative thoughts or emotions.
You can also practice mindfulness when you eat by becoming aware of the food and all the sensations you experience as you eat.
No matter what actions you perform in your daily life—whether it’s sitting at a computer or sweeping the floor—try to become more aware of your body’s movements and how you feel in the present moment. This focus and awareness is living mindfully.
#14. | Try doing the grounding exercises in other to help you to be more present, and Try to Maintain a healthy lifestyle in addition once it comes direct focusing, or I will say meditating.
In this way, by even taking a Grounding technique can also help you to practice mindfulness in your everyday life. In this way, all you really need to do is to focus directly on something. also it is a concentration method for once your surrounding yourself or as a specific sensation in your body.
For example, you may want to focus on the color of blue. The blue color like the pen or even the folder on the table near you or by you, or I will say examine other stuff more closely in this way the feeling of your feet on the floor or even your hands resting on the arms of your chair. When Trying to do this on the other hand, if you feel like you are getting distracted or disturb by your thoughts then you may want to find your mind by wandering, or if you are feeling stressed Out, about something or someone then,
You can also try focusing on multiple sensations at once. For example, pick up a keyring and pay attention to the sounds the keys make, the way they feel in your hand, and even their metallic smell.
While you are meditating it can improve your overall health and wellbeing, also it works best if you are combine it with other healthy lifestyle by practices you have improve in your, life by Trying to eating a healthy mill, and even by exercising, and by getting enough sleep or rest,
Also try to Avoid watching too much television, or even drinking alcohol, or smoking every single day all the time before you even meditate. These activities are unhealthy, and they can numb the mind—preventing you from achieving the level of concentration necessary for successful meditation.
#15. | View meditation as a journey rather than a goal.
Meditation is not a goal that you can complete, like trying to get a promotion at work. Viewing meditation just as a tool to achieve a certain goal (even if your goal is to be enlightened) would be like saying the goal of a stroll on a beautiful day is to walk a mile. Focus instead on the process and experience of meditation itself, and don’t bring the desires and attachments that distract you in day-to-day life into your meditation practice.
When beginning, you shouldn’t be too concerned with the quality of the meditation itself. As long as you feel calmer, happier, and more at peace at the end of your practice, your meditation was successful.
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