Tips on how to meditate
1.Sit for only two minutes.
It will sound ridiculously easy, just meditate for two minutes. It's perfect. Start with just two minutes a day for a week. If it goes well, increases by two minutes and do this for a week. If all is well, increasing just a little at a time, you meditate for 10 minutes a day in the 2nd month, which is amazing! But start small first.
2. Make it the first thing each morning.
It's easy to say, "I'll meditate every day," but forget to do it. Instead, set a reminder for each morning when you get up, and put a note that says "meditate" somewhere where you will see it.
3. Do not get worried about how - just do it.
Most people worry about where to sit, how to sit, what cushion to use ... all of this is good, but it's not that important to start. Just start sitting on a chair, or on your couch. Or on your bed.
If you are comfortable on the floor, sit with your legs crossed. It's just for two minutes at first, so sit down. Later, you can worry about optimizing it so that you feel comfortable longer, but in the beginning, whatever, settle down in a quiet and comfortable place.
4. Check with how you feel.
When setting up for the first time in your meditation session, simply check how you feel.
How does your body feel? What is the quality of your mind? Occupied? Tired? Anxious? See everything you bring to this meditation session as completely OK.
5. Count your breaths.
Now that you are settled, focus your attention on your breathing. Just place the attention on your breath when it comes in and follows it through the nose to the lungs.
Try counting "one" when you take the first breath, then "two" when you exhale. Repeat this to 10, then start again.
6. Come back when you walk.
Your mind will wander. This is an almost absolute certainty. There is no problem with that. When you notice your mind wandering, smile, and simply return to your breath. Count "one" again, and start again. You might feel a little frustrated, but it's totally OK not to stay focused, we all do it. This is the practice, and you will not be good for a little while.
7. Develop an attitude of love.
When you notice thoughts and feelings that arise during meditation, as they will, look at them with a friendly attitude. See them as friends, not intruders or enemies. They are part of you, but not all. Be friendly and not hard.
8. Do not worry too much that you are hurting it.
You will worry that you are doing it badly. It's OK, we all do it. You do not hurt him. There is no perfect way to do it, just be happy to do it.
9. Do not worry about enlightening the mind.
Many people think that meditation is about clearing your mind or stopping all thought. It's not. This can sometimes happen, but it is not the "purpose" of meditation. If you have thoughts, that's normal. We all do. Our brains are factories of thought, and we can not close them. Instead, just try to focus on your attention and practice others when your mind wanders.
10. Stay with everything that arises.
When thoughts or feelings arise, and they will, you could try to stay with them for a while. Yes, I know I said to catch my breath, but after practicing this for a week, you could also try to stay with a thought or feeling that arises. We tend to want to avoid feelings like frustration, anger, anxiety ... but an incredibly useful meditation practice is to stay with the feeling for a while. Just stay, and be curious.
11. Get to know yourself.
This practice is not just about focusing your attention, but also about learning how your mind works. What's going on inside? It's cloudy, but watching your mind wander, being frustrated, avoiding difficult feelings ... you can begin to understand yourself.
12. Become friends with yourself.
By getting to know you, do it with a friend rather than a critical attitude. You get to know a friend. Smile and give yourself love.
14. Do a body scan.
Another thing you can do, once you get a little better at following your breath, focus your attention on one part of the body at a time. Start at the soles of your feet - how does it feel? Slowly go to your toes, the top.
Conclusion: Hope you like and follow the above tips on how to meditate. Follow and subscribe for more tips for meditation.
No comments:
Post a Comment