Five Tricks You Must Know When Using Meditation.
So you've decided to try meditation. Congrats! We're happy to have you on the journey. Before you know it, you'll be performing mindfulness exercises, cultivating loving thoughts, and saying “om” a lot. However, there are a few tricks you need to know to ensure your meditation practice goes as smoothly as possible.
Here are five things you must know to get the most out of your meditation practice.
Find Your Own Quiet Place
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You may already have a place in mind where you'd like to do your meditation. If so, great! You can take this opportunity to go inside and clear out some space. Whether it's in a large room in your house or in an empty office, the important thing is that it's away from any distracting background noises. If you find yourself distracted by traffic sounds, hums, or bird calls while walking outdoors, consider going somewhere quieter. You can also use your smartphone's “do not disturb” mode to help you get a break from all the outside stimuli that may disturb you while meditating.
Create A Routine
When you're first starting out, it may be hard to know when and how often you should be meditating. There are many variables including your personal preference, what works best for you, and your physical health. One thing you can do to make the process easier is to create a routine. It would be best to try and do your meditation daily, but don't expect it to be necessarily productive. Knowing that you will most likely feel frustrated if you don't get enough sleep or if you don't eat well, create a schedule that includes some quiet time to work through your issues. For example, if you feel nervous around social situations, do your meditation practice once a week on a Wednesday night. On this night, you will feel most relaxed and ready to interact with people, giving you the opportunity to practice socializing with a new group. If you feel more confident when speaking in front of large audiences, do your practice on Thursday nights; this will give you more energy during the day and help you feel ready for the weekend. If you need help creating a routine, consider talking to your doctor about getting a sleep study, eating a nutritious diet, or taking omega-3 supplements to see if they can increase your energy levels.
Try Different Positions
One thing many people struggle with when first getting started is how to sit down and how to position their bodies during meditation. Different body positions can improve the quality of your meditation. For example, sitting with your legs raised can bring your lung capacity into play, allowing you to take in more oxygen. This can help you remain relaxed and focused while meditating. Another position that may be beneficial is the frog pose. Sit with your back against a wall and your knees bent. Relax your arms by your sides and allow your chin to rest on your chest. Breathe slowly and evenly while in this position. You may feel more relaxed and at ease while in this position, which may improve the quality of your meditation sessions. Experiment with different positions to find what works best for you.
Make Sure Your Room Is Well-Lit
The area where you do your meditation should not be too bright as it will likely cause headaches or eyestrain. To avoid this, shut off the lights and keep only a small lamp or candle on the area where you'll be sitting. You should also make sure that there's adequate air ventilation in this space so that you don't end up with an uncomfortable feeling of claustrophobia. If possible, get a small window so that you can enjoy the natural light while still keeping the room at a comfortable temperature level. If you live with other people, make sure that they don't bother the area where you'll be meditating either. They may turn on their music or open up a window, letting more air in and making the space more distracting. Keep a radio or television turned off during your meditation session so that there's no chance of it distracting you.
Keep Your Sense Of Humor
Many people find that meditation can help them let go of their stresses and anxieties, replacing them with a calmer, more relaxed feeling. This can be good for your mental and physical health. However, it can also be difficult to keep a straight face during meditation. Your sense of humor may get the best of you and you'll start laughing or crying during unexpected moments. Try not to take yourself too seriously and have fun with the process. It's easy to get lost in your thoughts, but staying present is the key to successful meditation.
Try not to judge yourself during these moments as it may take some time before you completely adapt to this new way of thinking and being. You may feel guilty because you are acting “unspiritual” or you may feel relieved that your mind is finally quieting down. Whatever the case may be, know that you are doing the right thing for yourself. Don't be afraid to laugh or cry during your meditation sessions as this is a normal part of the process. This will also help you stay open minded while exploring a new way of thinking and feeling. Try to see your feelings as temporary states and know that you will feel better after taking time to relax and let go of your worries. You may also want to talk with a trusted friend or family member about how you're feeling so that they can validate your experience and give you a boost of confidence.
Consider Allowing Yourself To Be Distracted
There are many times when we become so focused on doing the work at hand that we fail to see the bigger picture. During these times, it can be beneficial to allow yourself to be distracted. Take a call, check your social media accounts, or listen to some music. These things may help you stay focused on what you're doing, rather than getting distracted by outside stimuli. It is a good idea to allow yourself these breaks from time to time as it can help you flush out your thoughts and get back on track. Ultimately, this is what will help you have a successful meditation practice.
While there are certainly many benefits to meditation, it's not for everybody. If you're looking to get the most out of your meditation practice, it pays to find out what works best for you. Try different positions, make sure your room is well-lit, and allow yourself to be distracted as this may all help. Remember to have fun while doing this and make sure that you're entering a space where you'll feel safe and comfortable. You can also ask other meditators for advice as they may have encountered similar challenges during their own meditation journeys.