How to meditate properly
On July 13, 2022 by marghevivianiEveryone asks this question. But there is no answer on How to meditate PROPERLY. It takes time to get used to it first, and then to train yourself to enter a meditative state. The meditation itself has super easy steps, but you might say, is not easy to practice. The most difficult here is to start 🙂 Just start doing it, today 3 mins, tomorrow 4 mins, until you arrive to 20-30 mins at least. In this post, you will find a complete guide on how to meditate and how to understand your progress.
Meditation goes beyond positive thinking. It teaches us that we already have all we need, and that, by creating space and silence within, we can experience the peace and bliss of our true Self.
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Mental benefits
- Focuses the mind, so we can see into our inner world.
- Removes tamas (resistance).
- Helps overcome rajas (agitation).
- Increase sattva (harmony).
- Empties the mind of thoughts.
How to meditate
Let’s determine how to meditate correctly by your own. It is actually very easy to do if you know the steps. Meditation requires focusing you attention on one object. Practice daily for 20-30 minutes. Find a clean, quiet space (a cluttered or dirty environment will distract the mind) and sit in a comfortable position with your back straight (either in the chair, or in a crossed leg position), then begin.
1. Focus on your breath. Start with a few deep and slow breaths to trigger a relaxation response in your nervous system.
2. Focus on your third eye or the centre of your chest (area of your heart), to ground your mind and start channelling its energy.
3. Slow your breathing to a minimum, inhale and exhale silently for 3-4 seconds. Try to make your exhalation longer than inhalation. Clearly instruct your mind to slow down and relax.
4. Focus your chosen point of concentration. This should be one of the following subjects:
- An object that you find uplifting – this might be a shaft of light, an open space, a flower, or even the ocean;
- A mantra that you have been chosen;
- Your mind – observe your thoughts without reacting to them, even if they are negative or disturbing.
5. Finish your meditation session on a feeling of gratefulness and/or a short prayer for the world. The best for it to take you hands in Anjali mudra (closed palms together close to your heart center).
Signs of progress
Your progress is not necessarily measured by the your success in focusing your mind, or by whether you have special experience during your meditation practice. You will know that you are on the right track mainly by the way you feel the rest of the day:
- Your mind will be generally more calm, positive and balanced
- Your emotions will be more steady and of a sattvic nature
- You will feel inspired to serve others
- You will be more tolerant and compassionate towards others
- You will adapt and adjust more easily to change
- You will develop a broader perspective of life
- You will be more accepting of life and yourself.
Do not force the mind to meditate. Understand the mind first; study three gunas*. Only then will meditation be smooth and easy.
Swami Sivananda
My favourite meditation app
Honestly, I was never using any apps for meditations, because all I was founding were quite expensive. One I wanted to sigh-up is from Deepak Chopra, but they ask for a very high price that I think is unreasonable. And just not long time ago I found out this one Yours App and I fell in love. It has a very beautiful and minimalistic interface, plus for a small subscription fee you get not only daily meditations, but also yoga and life-coaching sessions. There are also many other features that make this app even more valuable. You can check it by clicking this link. Hope you find it as useful as I found 🙂
Hope this post was useful for you. Please feel free to share your meditation experience or any questions in the comments below or contact me straight here.
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Yours Marghe
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Itís difficult to find educated people for this topic, however, you seem like you know what youíre talking about! Thanks