Meditation
is a practice that sits at the heart of Buddhism, but can prove
equally beneficial to those of other beliefs. Meditation, at it's
most basic form, is just sitting. It's a chance for introspection. An
opportunity to gather all your sporadic thoughts from the day and
gather them into a neat little basket with a bow on it. We live in a
world where everything needs to be done quickly. Social media is
constantly buzzing away whether we're awake or asleep and it takes a
lot of nerve for us to separate from our mobile phones for more than
3 seconds.
This
is why meditation is important. In a world that is constantly on the
go we can take refuge in our own little bubble, in our own minds, and
take advantage of the serenity and peace that we all have at our
disposal. With this in mind, here's a list of my top eight tips for
meditating!
Start Small
Trust
me when I say, no good will come of you going head first into 3 x
45min sessions of meditation a day. While it most likely would be
advantageous, and you'd probably notice straight away how it affects
your mindset, dedicating that much time from the off will discourage
you from practising consistently. You'll wind up meditating in random
spontaneous bursts that will no doubt fizzle out after a few weeks.
You're
much better off starting with 2-5 minutes in the morning (or evening,
or both!) and working your way up week by week until you hit a level
that you're happy with. Don't exhaust yourself!
Focus on your breath
If
the aim of your meditation is to clear your mind for that real sense
of clarity and peace before you go to bed, or when you wake up in the
morning, then focusing on your breathe is the best method for you.
The key with this method is to gradually clear all thoughts from your
mind, save for your focus on your breathing. Dwell on the mechanics
of your breathe. Imagine it travelling down the back of your throat
and into your lungs, and then back out again.
If
your mind drifts away onto what you're having for dinner that night,
or that rude comment your boss made when you were at work, then
that's ok. Just get back on track as soon as you realise, and you
will soon find your mind as clear as a pool of crystal water!
(Image from Paul Miller (Youtube))
Cultivate a loving attitude
If
you're looking for personal and spiritual development rather than a
sense of clarity, then Metta Bhavana meditation is for
you. It will help to cultivate a loving attitude and provide you with
a more positive mindset for the day. It really helps you appreciate
people on a more human level, and encourages you to look for positive
qualities in people, even your enemies.
Don't Stress
As
I said in number two, don't worry if your mind drifts away from the
goal. Meditation, despite being relaxing, is exhausting for your mind
and takes a great deal of focus. Your mind is most likely conditioned
to go in whatever direction it wants. It's your responsibility when
you're meditating to grab it by the scruff of the neck and bop it on
the nose with a newspaper. Don't let your mind rule you, but also
don't feel like you've failed just because it has wandered a bit.
Just get it back on track and focus on your goals.
Look Inwards
Meditation
doesn't always have to be about clearing your mind or cultivating
positive attitudes. Sometimes it can just be about introspection.
Looking inwards and assessing yourself is so valuable to defining who
you are as an individual. It allows you to consider your goals, your
motivations, what's important to you and who you are. Self-assessment
is a key part of becoming a better, more rounded person, and closer
to the person you want to be.
Use Exterior Assistance
When
I say exterior assistance, this covers any objects or environmental
changes that you think would help your meditation efforts. I myself
like to use candles and some gentle, quiet music to take me to a
place where I'm comfortable and peaceful. If you aren't a fan of
closing your eyes when meditating (I sometimes don't because I fall
asleep easily) then using a candle as a focusing point is a good
idea.
Sunrise and Sunset
This
may just be personal preference, but I meditate when I get up and
when I go to sleep. It just feels like the most logical time for me.
When I wake up, meditation clears and cultivates my thoughts ready
for the day ahead. It's also a good time to just sit and think about
what I need to do that day. However, meditation is equally valuable
when you're going to sleep. For me it acts as a bridge between my
awake mind and my asleep mind. It's a great transition from the
hustle and bustle of the day to the peaceful state of mind required
for a good nights sleep.
Go Outside!
As
much as the peace and serenity of your own room is valuable to your
mediation efforts, sometimes it's just better to go outside! Sit by a
quiet river bank, in your garden, or even up a tree! Being outside in
the fresh air with the sounds of nature surrounding you is equally as
valuable as meditating in the peace of your own room. Actually having
birdsong and water flowing nearby is infinitely better than playing a
soundtrack with it on. Give it a try!
(Image from createharmony.co.uk)
I
hope this has helped you in some way guys. This isn't meant to be a
definitive list, and they also aren't in order. It's just a
collection of practices that I've found beneficial to my own
meditation! Please leave a comment below, or a suggestion of what
other posts you'd like to see :)
Many
thanks,
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