Meditation is presented as a very heavy and intense thing us. The topic is hotly debated in spiritual circles and every spiritual guru has an opinion on it. However, after going through numerous handouts and booklets from various experts, a common man gets confused. There is hardly any material available for a easy steps to learn meditation and use it as a stressbuster. Below find some easy steps to begin your meditation practice:
The Time
Regularity of when you practice conditions the mind to slow down whenever you sit for meditation. The hours of dawn and dusk are especially good for meditation.
Sit comfortably
One you find a peaceful environment, you have to choose a comfortable palce to sit for meditating. The whole idea is to be as comfortable as you can without being lax. You need to sit in an upright posture but that does not mean that you need to uptight. Once you have sat in the right posture stop being conscious about your posture. Do not become stiff, try to relax in the position in which you are sitting.
Focus on your breathing
Take long, slow, deep breaths. Don’t strain though. Keep it easy and peaceful. Relax more and more each breath. By concentrating on your breathing, you help to control your mind’s tendency to think about other things. Focusing on your breathing alone occupies the mind while relaxing the body, which is ideal for our purpose.
Be Still And Silent
Now that you are sitting tall and relaxed, take a moment to be still. Just sit. Be aware of your surroundings, your body, the sounds around you. Don’t react or attempt to change anything. Just be aware.
The Mind
Make a commitment to yourself that you will stay still for a specific period of time. Select a focal point to rest the mind – some people may choose the point in between their eyebrows or their heart centre. Every time the mind wanders, gently guide it back to your focal point.
Stop repeating the mantra
After approximately 20 to 30 minutes, you may stop repeating your mantra and continue sitting with your eyes closed. Be sure to spend a few minutes relaxing with your eyes closed before resuming activity. You may use a timer with a very gentle, low-volume sound. Many people use their cell phones as meditation timers. You can download a meditation timer app on your smart phone or choose a soothing sound on your phone's built-in timer. Be sure to turn the volume down very low as you don't want to be startled out of your meditation.
The Time
Regularity of when you practice conditions the mind to slow down whenever you sit for meditation. The hours of dawn and dusk are especially good for meditation.
Sit comfortably
One you find a peaceful environment, you have to choose a comfortable palce to sit for meditating. The whole idea is to be as comfortable as you can without being lax. You need to sit in an upright posture but that does not mean that you need to uptight. Once you have sat in the right posture stop being conscious about your posture. Do not become stiff, try to relax in the position in which you are sitting.
Focus on your breathing
Take long, slow, deep breaths. Don’t strain though. Keep it easy and peaceful. Relax more and more each breath. By concentrating on your breathing, you help to control your mind’s tendency to think about other things. Focusing on your breathing alone occupies the mind while relaxing the body, which is ideal for our purpose.
Be Still And Silent
Now that you are sitting tall and relaxed, take a moment to be still. Just sit. Be aware of your surroundings, your body, the sounds around you. Don’t react or attempt to change anything. Just be aware.
The Mind
Make a commitment to yourself that you will stay still for a specific period of time. Select a focal point to rest the mind – some people may choose the point in between their eyebrows or their heart centre. Every time the mind wanders, gently guide it back to your focal point.
Stop repeating the mantra
After approximately 20 to 30 minutes, you may stop repeating your mantra and continue sitting with your eyes closed. Be sure to spend a few minutes relaxing with your eyes closed before resuming activity. You may use a timer with a very gentle, low-volume sound. Many people use their cell phones as meditation timers. You can download a meditation timer app on your smart phone or choose a soothing sound on your phone's built-in timer. Be sure to turn the volume down very low as you don't want to be startled out of your meditation.
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