Many people have preconceived notions about how to meditate. These often include restrictions on how you position your body. It gives many people the false impression that meditation is not for them. By explaining how to meditate, the hope is to clear up some of these misconceptions. So, here are some of the best practices on how to meditate:
Find a secluded spot
Meditating is an activity that requires you to remain undisturbed. For this, you should pick an area that is quiet and secluded. But sometimes the most secluded spot is not the quietest. In that case, pick the most secluded spot. It's easier to phase out background noise than someone or some pet who is trying to interact with you. It's also easier to meditate if people aren't tripping over you.
Determine the duration of your meditation
If you don't have any time constraints, then you don't need to worry about this step. But if you do, then you should determine how long you want to meditate. When you do, you should set an alarm clock or timer. This will allow you to meditate without worrying about if you are going over your time limit.
Get in a comfortable position
When people envision meditating, they often envision sitting in the lotus position. It's also common to envision sitting on a mat in the cross-legged or half-lotus positions. After all, many images from ancient India showed people meditating in these positions. But many images also show people in these positions while eating, drinking tea, or chatting. There is a simple reason for this. It's because these were comfortable seating positions for their common furniture (mats).
The point here is that you should sit in whatever position you find comfortable. You should also sit on whatever surface you find comfortable. Now many people are against meditating while lying down. This is to prevent falling asleep while meditating. But if you have the time, then nothing is wrong with meditating while lying down. If you fall asleep, then you may have needed the sleep anyway.
Place your hands in a comfortable position
Many pictures show meditators forming circles with their thumbs and fore-fingers. But there is no special hand position that you need to assume for meditation. Your hands can rest on your thighs, in your lap, or in any other position. The most important thing is that your hands are comfortable.
You can keep your eyes open or closed
Many people meditate with their eyes closed. This makes sense if you want to block out all visual stimuli. But you can meditate with your eyes open as well. If you do, it's often better to not focus on anything. But this is not a strict rule because you can stare at a mandala. The symmetrical patterns on a mandala can have a relaxing and almost hypnotic effect. Also, focusing on a mandala is good for bringing your mind into the here and now. Being in the here and now is crucial to mindfulness meditation.
Focus on slow breathing
Like using a mandala, focusing on your breathing brings you into the here and now. Also, slow breathing stimulates the parasympathetic nervous system. The parasympathetic nervous system is necessary for relaxation, digestion, and other restorative functions. The National Center for Biotechnology Information (NCBI) has documented this.
According to the NCBI, about 6 breaths per minute is a good breathing rate. The NCBI also says that exhaling more slowly than you inhale will also help to relax you. There are different ways to do this. One way is to inhale through the nose and exhale at a slower rate through the mouth. This method also forces you to focus on your breathing.
Think of a mantra if you like
A mantra is a word or sound that you can say to yourself during meditation. It is very helpful in transcendental meditation. The aim of transcendental meditation is to transcend thought. So the mantra should be meaningless. Otherwise, it would create a thought if it had a meaning. Although useful in transcendental meditation, you don't need a mantra for mindfulness meditation.
Expect your mind to drift
Many people claim that they can't meditate because their minds drift. Some people make this claim after they first try to meditate. In reality, everyone's mind drifts during meditation because it is natural. An experienced meditator's mind drifts less than that of a novice. But they both drift, and the difference is due to practice. Also, quitting after the first attempt is like giving up fitness after the first day at the gym.
Be gentle with yourself
One of the reasons for meditating is to create a sense of calm and inner peace. So there is no point in chastising yourself if your mind drifts. In fact, getting angry at yourself will only have the opposite effect. So when your mind drifts, you should be calm and re-focus on your breathing, mandala, or mantra. The key is to remember that nobody is perfect.
In summary, here are some of the best practices during meditation:
Find a secluded spot.
Determine the duration of your meditation.
Get in a comfortable position.
Place your hands in a comfortable position.
You can keep your eyes open or closed.
Focus on slow breathing.
Think of a mantra if you like.
Expect your mind to drift.
Be gentle with yourself.
They are not as restrictive as many people would believe. If you try meditating, you will find it to be fun and relaxing.