Today’s society fast life is not doing us any favors. Working hours are longer, our lives are overwhelming and we are feeling lonelier, which all leads us to live our lives routinely. Our minds are full of concerns, such as money, food, job, family, friends … Meditation helps us to wake up from that hypnotic state and helps us to liberate ourselves from addictions and illusions.
Meditation is a technique, which helps us to wake up our covert mental abilities and as much as possible focus them. With meditation we train our mind (particular attention and will) in a way that we distance ourselves from the surface level of consciousness and descend deep into it. (Eknath Easwaran, Meditation: A Simple Eight-Point Program for Translating Spiritual Ideals into Daily Life). In meditation, the mind is clear, relaxed, and inwardly focused. When you meditate, you are fully awake and alert, but your mind is not focused on the external world or on the events taking place around you. Meditation requires an inner state that is still and one-pointed so that the mind becomes silent. When the mind is silent and no longer distracts you, meditation deepens.
Meditation has nothing in common with occult and paranormal and is not part of any religion. Meditation is meant for everyday people. It is the coolest, simplest, most effective way to get in touch with our sub-conscience mind, to relax, energize, calm down, feel good, become and stay healthy, achieve our goals, to make our wishes come true, and more,…
In Krishnamurti Jiddu words (Meditations) meditation is:
Meditation is liberation of thoughts and is movement in the bliss of truth.
To meditate means to be free of time.
Meditation is not complete control over mind and body.
Meditation is complete liberation of energy.
Flowering of love is meditation.
Meditation is not concentration that eliminates, cuts out, resists, for which cause conflict.
Meditation is movement in unknown and the movement of the unknown.
Meditation is act of silence.
Meditation has no beginning and no end.
How To Meditate
- Create a peaceful environment
If you’ve never tried a meditation before, start by creating a peaceful environment in which to meditate. Some people have rooms exclusively dedicated to meditation. If you have access to quiet spots in nature, try a beach, a riverfront, a meadow, or a forest free of distractions.
- Make sure you will not be disturbed
Turn off the TV, silence your phone, and play soothing music if you like.
- Sit in a Comfortable Posture
If you can, sit on the floor and close your eyes. You don’t have to sit in the lotus position unless you want to, but sitting on the floor helps you feel grounded, connects you to Mother Earth, and roots you into your body when you meditate. Feel free to use pillows, cushions, and other props that help you feel comfortable. Keep your back straight so you can breathe deeply with ease. If sitting on the floor is too uncomfortable, sit in a chair and place your feet firmly on the floor to develop a sense of grounding.
- Set a timer
If you’re new to meditation, start with just five minutes per day and aim to work up to twenty. Set a timer so you don’t have to interrupt your meditation to check your watch.
- Close your eyes
Closing your eyes minimizes visual distractions, helps you come back into your body, and starts to settle you.
- Focus on your breath as you inhale and exhale
The minute you notice your thoughts starting to wander, come back to your breath and try to empty your mind.
- Feel your body parts
A great practice for beginning meditators is to take notice of the body when a meditative state starts to take hold. Once the mind quiets, put all your attention to the feet and then slowly move your way up the body (include your internal organs). This is very healthy and an indicator that you are on the right path.
If your mind continues to wander and your breath isn’t enough to empty your mind, try counting your breaths or repeating a one word mantra like “peace” or “one” to clear your mind. Don’t try to stop thoughts; this will just make you feel agitated. Imagine that they are unwelcome visitors at your door: acknowledge their presence and politely ask them to leave. Then shine the soft light of your attention on your breath.
Also if you feel strong emotions focus on the body feelings that accompany the emotion. This is because some emotions tend to breed stories in the mind. This is because some emotions tend to breed stories in the mind.
- Do not stress out
Most importantly, don’t judge yourself as you learn to meditate. Criticizing yourself for meditating “badly” or beating yourself up because your monkey mind won’t calm down will only stress you out, defeating the purpose of making attempts to help your body relax so it can repair itself. Remain compassionate with yourself, and pat yourself on the back for any progress you make.
Can’t make it more than 10 breaths into your meditation? Give yourself a hug and try again the next day. Like anything, it just takes practice. Meditating gets easier with regular practice, and the benefits are so worth the effort.