How To Meditate


Choose a time - morning, evening, or whenever you can rely upon not being interrupted. Find a place - as secluded, simple and quiet as possible. Choose whatever position you find most comfortable. It is important to be as comfortable as possible so you won't be distracted by any discomfort. Wear socks and cover yourself with a blanket if you need to so you won't get cold. Decide on your point of focus. Whichever posture and method you choose, stick with them for the duration of your meditation period. Decide how long you plan to spend on your meditation - 10, 20, 30, 45 minutes or whatever you decide. You can place a clock or watch where you can glance at it occasionally to keep track of the time. Or, if glancing at a clock periodically is too distracting, you can set a timer. Try to use a timer with a gentle ring and without a loud tick; or put it under a pillow to muffle the sound so it doesn't distract you or startle you awake when the time is up.

Begin by bringing your attention to your breathing. Breathing is a key element in meditation and concentration. Begin with a few minutes of deep abdominal breathing to provide your brain with plenty of oxygen. Become aware of any tension in any part of your body and consciously relax it. Let your exhalations carry out any tension or anxiety you're feeling now, and use them throughout your meditation to expel any tension or anxiety that comes up. Then slow your breathing down, keeping it rhythmical, inhaling for 3 seconds and then exhaling for 3 seconds.

Proceed on to your meditation using whichever method you have previously decided upon. Do not be surprised or discouraged by how frequently your thoughts wander. When you realize that your mind has become distracted, simply return to your chosen point of focus. Continue for the length of time you decided upon at the beginning of your session. Do not leap right up out of meditation. Come out slowly. Take 3 to 5 deep abdominal breaths. Open your eyes and slowly get up. Then go about your day with renewed energy and happiness.

You can practice meditation at any time of the day by remembering the feeling of meditation and also by reminding yourself to notice what is happening right now. Try to become completely aware of this second. Try to live in the moment.


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