Meditation is a mind discipline where we attempt to go beyond thinking or conditioning and onto a deeper awareness or relaxation. Different methods in meditation are used but at the core of each is the objective of quieting and focusing the mind.
When you have progressed and become an expert in meditation, you will find it easy to meditate anytime and anywhere you want. You will have an inner calm and easily control your emotions and increase awareness of thoughts no matter what it is that is going on around you.
Here are a few simple, basic steps for you to follow:
Set a time – You must follow a daily routine for meditating as you will gain most out of it when done regularly. Depending on your personal needs, meditation can be done any time of the day, although most people do it first thing in the morning or before they retire at night.
Find a relaxing environment – Find a place that is free from distractions. Turn your phone, radio, or TV off. If you want, you could play a low volume repetitive music in the background. You could also meditate outdoors but make sure you are far from a busy roadway.
Have level grounds to sit on – If the ground is uncomfortable, you could sit on a cushion. Sit in a relaxed position with your legs crossed and your arms rested either on your lap or to the side. Keep your back straight to optimize breathing. Do not adopt unusual postures.
Feel for “unrelaxed” parts of your body – Every part of your body has to be relaxed and you have to feel for anything that does not feel comfortable then you should adjust your posture until everything feels just right. There must be no presence of tension.
Concentrate on your breathing – Listen to your breathing, to stop you from thinking about anything else. Once you feel your nerves have settled recite a mantra (saying a sacred word repeatedly) or a verse from the bible. If you are a beginner, you could start by just counting your breathe from 1 to 10 over and over. You could also utter a single word like “Om” at a steady rhythm. Circumvent any images that try to intrude into your thoughts and visualize yourself in a calm, peaceful place.
Silence the mind – once your mind is focused on peaceful things, you have to focus it on nothing at all. Clear your mind of anything. This may sound simple but requires tremendous discipline and is the pinnacle in meditation. This approach is simply focusing on one thing then letting it go without thinking of it as good or bad. Approach every thought that comes to your mind in this manner until only silence remains.
This is just one of the simple methods for meditating. Anybody can use it at any place, anytime. Do not expect immediate results. The purpose of meditation is not to turn you into a Zen master but to free your mind from unhealthy thoughts