While meditation may seem just like sitting still at one place with closed eyes, it is certainly more than that. Initially, it can be a tad bit frustrating, because your focus isn’t steady despite sitting still.
Here are four easy tips to improve your meditation technique and begin meditating deeply.
Meditation calls for calmness and stillness of the mind, so choose a place in your house that is the quietest. Since meditation involves sitting in one position for a considerable amount of time, pick a chair that’s comfortable enough. Make sure it isn’t the kind that lulls you to sleep but just enough to not cause any discomfort
You may also choose to use a floor cushion instead. Make sure the room is not brightly lit since low light helps the mind relax better. Now that you have your space set up, pick a time that will allow you to meditate undisturbed. Depending on your schedule, you can choose to meditate in the morning or night so that you’re not distracted by kids and phone calls.
How to meditate deeply
It is important to stretch your back before you begin meditating, especially if you have a sedentary job that involves sitting for an extended duration at work. Simply twist from left to right in your chair or on your cushion to release the tension from your shoulders and back before you begin.
Now relax your shoulders as you sit and lift them up, towards your ears as you inhale then drop them back down. Make sure you keep your back straight and place your hands in your lap.
Most techniques involve closing the eyes, but you can also choose to focus on a blank wall. If you’re meditating with your eyes, it is important that you focus on nothing.
Breathing forms a vital part of meditation, and while it may seem like a cakewalk to sit quietly and breath, it is a bit more complex than that. Start by counting backwards from 10 and focus on the count to help your mind calm with each number. You can also choose to count backwards from 50 or 100 if you can manage longer meditation sessions without any kind of distractions.
On the count of 8 seconds, inhale deeply. Then hold your breath for 2 to 4 seconds and exhale for the count of 8 seconds. Continue breathing in this manner for 2 minutes. Focus on the flow of breath in and out of your body.
Focus your thoughts:
It is common to have thoughts crowding your mind when you sit to meditate. The trick to meditating deeply is to restrict your reaction to these thoughts. Think of them as fishes in a pond and simply observe them move about in your mind. This also helps to separate you from your ego. While you let the thoughts flow in your mind, maintain your concentration on your breath and let them slip away.
You may struggle initially with attaining this sense of detached awareness. Do not struggle to bring your mind back to focus if it begins to wander towards your surroundings or situations during the day.
But as you practice meditation frequently, you will observe that it gets increasingly easier to allow your thoughts to pass through your mind, while you just let your breath and body exist in a natural state of calmness.
When you wish to end the session, simply bring your thoughts back to your physical self, the areas that are touching the chair or the cushion.
While there is really no fixed duration of time for meditation session, 2 minutes a day can be an easy target to achieve. Allow yourself to feel calm, positive and balanced during this time, away from distractions to rejuvenate the mind. Ensure that you prepare a daily schedule for meditation and stick to it. With a little patience and constant practice, meditating deeply will get easier and enjoyable.