How to Meditate

Meditation is the act of calming your mind and improving your focus, mental clarity, and awareness. It has been used by people of all religions to improve their spiritual health. Many people find meditating to be difficult amidst the hustle and bustle of daily life. Meditation can be done any time, anywhere. These tips will show you how to center yourself in peaceful meditation.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yourself
• A Quiet Place
• 15 Minutes of Free Time
• A Comfortable Seat
• A Candle (optional)
• Incense (optional)
• A Mantra (optional)

1. Find a peaceful time and place to meditate. Although meditation can be done in any situation, a quiet, uninterrupted time to meditate is best for the beginner. Ideal locations are in your bedroom or study, in nature, or any isolated location. Some people like to enhance their meditation experience by adding candles or incense, but these are not required. Only utilize these elements if they help you concentrate.

2. Get comfortable. A nice place to sit, where you can be relaxed, is essential for the meditation beginner. Some people prefer a plush chair, while others use their yoga mats. Advanced meditators walk and meditate. Comfortable clothes are a great touch. You don't need to be worrying about your nice clothes while you are trying to gain some inner peace.

3. Choose a point of focus. Many experts suggest the use of a one word mantra, a keyword to focus on during your meditation. This can be the traditional "Ohm," an affirmation "I am...," or a religious text. Sometimes, however, the best meditation is a simple clearing of the mind, and not focusing on any particular phrase. Mindfulness meditation is when you watch your mind wander through its thoughts, and let go of these thoughts, returning to your center.

4. Take about 15 minutes to meditate. Close your eyes, rest your arms in a comfortable position, and sit still. Attempt to clear your mind of all thoughts. This will be difficult at first, as you have many different thoughts in your head. When these thoughts come, observe them, do not struggle, and let them go. Continue to focus either on your mantra, or your free flowing thoughts. If you find the meditation is making you sleepy or emotional, feel free to stop early and continue at another time.

5. Reflect about your experience. After you finish your meditation session, take time to think about what you have learned about yourself. Was it easy or difficult? Did you have a laundry list of to-do items running through your head? Or were there emotional issues that you need to handle? Writing in a journal, or creating some artwork can help you work through these insights.

Tips & Warnings

• Be comfortable.
• Don't be surprised if your first few sessions are short. It takes time to build up to extended meditation periods.
• Do not struggle against your thoughts, release them.
• Remain focused and at peace.
• Keep a meditation journal to record any insights.
• If you are falling asleep, stop. Meditation is for increasing awareness, not nap time.
• If you are becoming emotional, stop. Meditation can bring unconscious thoughts to the forefront of your mind. It can reveal issues you need to deal with.
• If you feel dizzy or physically ill, stop. Once you have relaxed, your body may reveal that you are actually sick, but you've been too busy to notice. Contact your doctor right away.

[mgmt85]

on 10/5/2008 Great work on the article here. Meditation is a great way to relax and relieve stress in your life.

[Alisiane]

on 10/3/2008 I think we get too caught up in thinking of meditation as som weird zone out, chanting spooky stuff, but all it is is deliberately focusing on thoughts of your choice and blocking out distractions.

[spencd1011]

on 10/3/2008 Thanx for the tips. Im new to meditation but is something i am am very interested in. 5 stars well written.