Meditation is one of the most effective methods to reduce stress, increase self-esteem, improve inner peace and get rid of any addictions you might have. Millions of people worldwide have learned to capitalize on the huge power of meditation and have managed to learn how to meditate effectively.
However, despite its ever-increasing popularity, few people realize what meditation actually is. Even fewer realize its huge power to transform lives and change the surroundings. The human mind is one of the most powerful tools we have at our disposal. We as humans use only 3% of our brain’s power. Think what would happen if we would use 30%, 50% or even more. Meditation helps you tap into the power of your brain and use more of its potential.
If you want to learn how to meditate properly, you have come to the right place. Here you will learn the best meditation tips and you will find out how to do meditation for beginners.
Table of Contents
What is Meditation and How to Do It?
First and foremost, meditation is a powerful balancing technique. What does meditation do? Meditation balances our inner being and enables us to expand our awareness of both external and internal factors. Meditation is not an act of doing something, but a state of profound, deep peace. Meditation is not loss of control, concentration, mental effort or exercises.
On a deeper level, meditation is a unique doorway into the unknown. Once you get deeper into this activity, your mind can dive into a deep universe. The purpose of meditation is to find that peace within and to take control of your thoughts.
According to many researchers, meditation is considered one of the most effective forms of stress reduction. Of course, there are other stress reduction techniques which have been studied by the Western Civilization for decades, but none of them can compare to the Eastern culture. Meditation has a long history of several thousand years, being mainly developed in Eastern Cultures.
According to an US study posted in 1992 in the National Institute of Health’s own publication, patients who undergo meditation during their treatment recovered faster and had to come fewer times to the physician. The savings for each patient were estimated at over $300 over the course of the 6-month study. Additionally, these patients enjoyed a higher quality of life, reduced healthcare cost, improved mental health and higher inner peace.
Most of us live a dynamic lifestyle with a focus on the external world and on daily objectives. The outcome is more than often a decrease in peace and a lower self-esteem. The more we waste outwardly, the higher the chances to lose that precious inner balance. That’s where meditation comes in. This unique practice helps create balance in your life and enables you to live each day at its fullest.
Through meditation, you can easily expand your universe, enhance your awareness of both internal and external factors and take control of your life.
What are the Health Benefits of Meditation?
Here are some of the key health benefits of meditation:
– Effortless: probably one of the best benefits of meditation is that it can be practiced effortlessly by anyone, anytime, anywhere. This practice does not take more than 15 minutes and is extremely easy to perform.
– Improved focus: through meditation you get to a higher level of focus. You will be able to easily pinpoint any problems you might be dealing with and find a way out. You will also enjoy an increase memory retention, better decision making and better information processing.
– Improved immune system: doctors and scientists reached an astounding conclusion after decades of study on meditation. They all agree that people who practice meditation on a regular basis have 50% less chances of getting sick. A healthier body also means a reduced blood pressure, more longevity, fewer heart & brain problems and improved breathing.
– Emotional well being: meditation comes with extraordinary benefits for your inner self. People who meditate are 75% less predisposed to depression and 30% to anxiety. They also enjoy fewer fears, loneliness and impulsiveness. It has also been found that people who meditate regularly have an improved resilience against pain & adversity, are able to develop positive social connection and enjoy an improved mood all through the day.
How to do Meditation – Starter Tips
- Make it a Regular Practice
For starters, you need to realize the huge importance of meditating on a daily basis. Fully embrace this activity both emotionally and mentally. This is a treat for your mind, body, heart and soul. Respect it and enjoy it in order to reap its benefits. Meditation grows stronger with repetition, so you should stay patient and keep your cool even though you do not notice quick results. At least 15 minutes a day of meditation should be your goal.
- Choose a Convenient Time
Of course, you won’t be able to meditate when you are working out, at groceries or when cooking. You need to find a convenient time when this practice can be performed. Choose a time when you know you are less likely to be disturbed. Probably the best time is early in the morning or late in the night. Most people choose to begin their day with a short 5-minute meditation time and do another 10 when they get home from work.
- Choose a Quiet Place
The place where you meditate is also extremely important. Just like choosing a convenient time, making sure you have found the right place for your activity is paramount. Quiet and peaceful surroundings such as your backyard, porch, garden or a quiet walkway in the closest park can make your meditation experience much more enjoyable and relaxing. However, once you really master meditation, you will be able to meditate anywhere even in noisy places.
Of course, you can also choose to meditate on your sofa or your favorite chair in the kitchen, or right in your bedroom. The decision is totally yours. The great news about meditation is that you can meditate anywhere, because this is not an activity that requires sitting in a certain position.
- Learn to Become Open
During meditation you need to become open to new experiences. You need to be able to receive and give energy constantly. You have to become an open channel and enable full communication through your entire being.
Another important aspect of becoming an opening system is forgiveness. You won’t be able to fully enjoy meditation until you forgive those who have wronged you. You see, once you forgive, you let go of the people you hold in chains in your heart. Similarly, all the chains that have held you connected to those people will fall to the ground. There is no more powerful weapon when meditating than forgiveness.
- Keep an Empty Stomach
Let’s be real, it is hard to focus on your thoughts right after a hearty meal. After food, you might doze off and you might lose focus while meditating. On the other hand, do not try to meditate when you are extremely hungry. You will find it quite difficult to meditate because of hunger cramps. The best time to meditate is two hours after eating in the afternoon or in the morning after eating a banana or apple.
A great method to start your meditation activity is to do a few sukshma yoga or other warm-up exercises. They will help improve blood circulation, improve mood and increase concentration. Moreover, they will help you get rid of inertia and restlessness, enabling your body to feel lighter.
- Use a Candle
Many advanced meditation gurus light a candle and use it as a point of focus when meditating with their eyes closed. You can use the same method to improve your focus and enjoy a more powerful meditation experience. You can also use meditation music to dive deeper into that state of clearness and freedom or liberty.
- Meditate with Others
One of the most intense means to enjoy meditation is to do it with your friends. You grow much faster when you meditate collectively, because you can be a support for others and they can be a real help for you. Seminars, meditation meetings and any other encounter with yoga meditation practitioners result in more light, much stronger flow of vibrations and a higher inner peace.
As this energy flows freely through you and your meditation partners, you will all be able to absorb more of this divine energy and become free of daily hassles and worries. Before beginning your meditation with others, always agree on some basic ground rules.
Advanced Meditation Tips
If you want to learn how do I meditate and how to properly do meditation at home, read below. Here are 7 precious tips on how to make the most out of meditation.
- Mind your Posture
The first important aspect you need to keep in mind when meditating is posture. Whether you choose to sit cross-legged on the floor or on a comfortable chair or sofa, ensure that your spine is upright and your head stands still. Because your body and mind are intertwined, it is important to have a correct posture. If you have a well-balanced posture, your mind will also enjoy balance.
When it comes to your body’s posture, you need to make sure you are comfortable. It is preferable to sit up straight or on a chair to cultivate alertness. However, you can also lie down in bed. Your hands can either relax in your lap or you can keep them up, palms wide open.
- Pay Attention to your Breath
Paying attention to your breath is imperative for enjoying successful meditation sessions. There is no need to regulate your breath – just let it flow naturally. However, if you struggle with breathing, you should try counting the breath. This is an ancient meditation practice that could prove extremely helpful for you. Count up to four when exhaling and up to two when inhaling. If you notice you’ve counted up to 10 or your thoughts begin wandering, start again from the beginning.
- Take Hold of your Emotions
In order to be successful when meditating, you need to know how to control your emotions. This is paramount if you want to learn how to do meditation at home. Both gurus and meditation practitioners agree that it is quite difficult to focus on meditation when they are under siege by strong emotions. Anger, fear and shame create strong stories that tend to repeat over and over in the mind. While shame and anger make us lose focus by looking in the past, fear makes us uneasy of the future.
The best way to overcome these emotions is to focus on the actual body feelings that accompany emotions. For instance, you might feel a strong pain around your waist area, a persistent headache or a hot feeling in your belly. Let go of these feelings by focusing on your body parts. This enables you to “honor” your emotions without letting them affect you.
Meditation means taking control on your thoughts and ensuring they are submitted to your will. Instead of trying to stop thoughts from coming in, just consider them unwelcome visitors trying to knock at your door. Just acknowledge their presence and ask them to leave.
When meditating, you need to realize that silence is healing. Of course, there is a lot of meditation music around, but no track can beat sheer silence. There is calmness and steadiness that comes from sitting in a silent atmosphere.
Lastly, in order to make the most out of meditation, you need to enjoy it. Think of this practice as what it is: a means to achieve happiness and peace of mind, and to fight anxiety and all that stress built up in your life.
- Meditation Length
Setting up aside at least 10-15 minutes a day for meditation is extremely beneficial for your body. Some meditation schools and gurus promote meditation as a healthy practice that should be performed twice a day, 30 minutes each session. As your meditation practice evolves, you can increase the period spent by increments of one minute a day.
Meditation is an absolutely amazing practice, a wonderful activity that has countless benefits for your mind, body and soul. Even though it might be quite difficult in the beginning, once you become more advanced in this practice you will end up reaping all its unique benefits. Start meditating now and change your life forever.
I would love to hear your thoughts below. How do you meditate?