And the best thing about it is that you can do it anywhere, any time (although morning hours are preferable) and it will bestow you with immediate calmness, composure and total mind & body relaxation.
“By doing meditation, you can turn your body into a powerhouse by generating an inner source of energy,” says Sri Sri Ravi Shankar.
Here is how to meditate daily & effectively :
1. Keep goals in mind
The goal of meditation is to create mental space so that your subconscious mind can come to the surface, and to promote positive outlook and feelings of happiness. Remember this, while you practice, meditation will be more fulfilling.
2. Create the picture of happiness
Our safe place doesn’t have to be real: you can create a safe haven for meditation in your mind by picturing a happy place, where you feel comfortable and ‘going’ there when you feel stressed.
3. Keep practicing
Meditation is a skill and, like any other skill, practice makes you perfect. Don’t expect to be able to do it straight away, but practice regularly and soon it will be your second nature.
4. Be active
It’s easy for the beginners to think of meditation in the same way as going to sleep, but it is an active process. The art of focusing on a single thing takes a lot of hard work and practice, and requires great commitment.
5. Don’t let frustration ruin your hard work
If you’re just starting to learn meditation, frustration is common as thoughts crowd in and threaten to overpower the desire for peace. Focus on the breath if this happens, which helps link body and mind; making your meditation more fruitful.
6. Take it with you
If you’re just beginning to learn meditation; try it throughout the day by generating small moments of awareness (at your desk, walking through the park. and so on) to strengthen the mind and promote the sense of calmness.
7. Light a candle
Meditating with our eyes closed can be difficult; as thoughts can crowd in. To strengthen your concentration quotient, try lighting a candle and using it as your point of focus.
Read: Technique of Candle Meditation from Olympic Gold Medalist
8. Bring a friend
Meditating with someone can have many wonderful benefits and can help you both improve our practice. Make sure you set rules before you begin to practice and you both must know what are your expectations from the practice.
9. Be an early bird
The best time to meditate is the early morning when it is naturally quiet and the body has had its rest. Ideally, you should get up half an hour early and do a few stretches before starting to practice.
10. Stretch it out
Stretching loosens the muscles and tendons, allowing you to sit more comfortably, so gentle stretching or yoga is a great pre-meditation choice, as is a brisk walk or swimming.
11. Leave those thoughts behind
The goal of meditation is to go beyond the mind – it can’t be done by thinking alone, we have to help our mind become quiet before it can really relax. Do this by acknowledging your thoughts but not allowing them to get in the way of meditation- picture yourself limiting them away from your “quiet space’.
Read: Mindfulness based meditation – Choose Peace
12. Notice your body
A great practice for beginners is to take notice of the body when a meditative state starts to take hold. Put all your attention to the feet and then slowly move your way up the body, becoming aware of each part in turn.
Did you enjoy the article? Share your feedback with us in the comments and practice meditation daily. Yoga combined with meditation can drastically improve your health and well-being: 20 Tips to Pick and Practice Perfect Yoga for You.
Have a peaceful and powerful meditation!!
References: [1] Kim TS, Park JS, Kim MA. The relation of meditation to power and well-being. Nurs Sci Q. 2008 Jan;21(1):49-58. PMID: 18096986 [PubMed - indexed for MEDLINE]. ^Back to Top^
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