How To Meditate Effectively From A Day One?

How To Meditate Effectively From A Day One?

‘Meditation – for those questions that cannot be answered by Google.’ There lies a stillness within you which you can retreat to at any time. If you still your mind, then your soul starts to converse with you.

Unfortunately, most people do not know to start this conversation. They have trouble meditating and feel that they are going horribly wrong at each step.

If you need a helping hand to tap into the rich benefits of meditation, then this article will guide you on how to start meditating effectively.

 

Why is Meditating Correctly Important?

Meditating correctly is vital if you want to experience and enjoy the benefits of meditation.

Effective meditation will help you on a physical and mental level.

 

Physical benefits of meditation include:

  • Lowering high blood pressure
  • Reduction in anxiety and stress
  • Decrease in headaches, insomnia, ulcers, muscle and joint pain
  • Enhance in mood and behavior. Anger management
  • Develop of the immune system
  • Increase in energy level and improved blood circulation

 

The mental benefits of effective meditation include:

  • Decrease in tension and anxiety
  • Improvement in emotional stability
  • Increase in creativity
  • Increased happiness
  • Development of intuition
  • Gaining peace of mind and clarity
  • Sharpening of the mind by improving focus and concentration powers

 

Difficulties Faced by Beginners During Meditation

For those who have just started on the road to meditation, a few snags are bound to set in.

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They include:

  • Restlessness
  • Body pain (especially backache and knee pain)
  • Sleepiness
  • Boredom
  • Irritation

You might hit some bumps when you start meditating but don’t lose hope! We will guide you on the correct procedure behind active meditation.

 

Things You Need to Begin Meditation:

  1. Yoga mat
  2. Comfortable cushions
  3. Comfortable clothing
  4. Headcover
  5. Bottle of water

 

Step 1: Find a Peaceful Environment

First of all, you need to find a place that is most suited for meditation. It should be one which inspires you and where you feel at ease.

A calm environment is necessary for you to start meditation. It can be in a quiet, peaceful spot inside your house.

You can also meditate outside, in your lawn if it is free from traffic noises and external interference.

Make sure that the setting is such that you are not disturbed. Turn off your cell phone before starting.

Also, ensure that the room is not too dark or too bright. It should also be the right temperature so that your body can relax.

 

Step 2: Pick a Suitable Time

Meditation can be practiced at any hour of the day.

Choose a time from your hectic schedule where you can meditate without any interruptions.

It can be in the early morning when your mind is clear and devoid of stress.

You can also practice before going to bed. It helps you release all the pent up stress and free your thoughts.

It can also be in the late evening after you come back from a hectic day at the office.

Select a time which you can follow through on each day. Since meditation requires concentration, ensure that you are not too tired.

 

Step 3: Keep an Empty Stomach During Meditation

The best time to meditate is before a meal.

A full stomach might lead you to doze off while meditating.

Going hungry is not the right way either. The hunger cramps will make it difficult to concentrate, and your focus will be shifted on food.

You can also meditate around 2 hours after having food.

 

Step 4: Start with Simple Stretching Exercises

Warming up is one of the most important steps in meditation.

If the body is tensed up and uncomfortable, then your concentration will be broken.

Light stretching will greatly help to loosen your rigid muscles. Stretching before sitting will help alleviate discomfort and tightness.

It will help your body adjust to sitting for a long time. It will also contribute removing inertia and increase circulation.

Start by stretching your arms and legs. Here are some stretching exercises that you can follow:

  • Cat cow stretch
  • Sukhasana
  • Pelvic tilts
  • Eye of the needle pose
  • Child’s Pose (Balasana)
  • Goddess pose (Supta Baddha Konasana)

 

Step 5: Find a Comfortable Pose

Active meditation can be achieved when your body and mind are in sync.

The most common pose is sitting cross-legged with the left foot over the right thigh and the right foot over the left thigh. Keep your spine straight.

Support the natural curve of your spine by sitting on a raised pillow.

Sitting in a natural position will help to strengthen your core muscles and engage in deep meditation for longer periods more easily.

Don’t overexert yourself. Don’t slouch.

You can also try sitting on a chair if you need back support.

Keep in mind that a comfortable posture will help you refrain from thinking about your posture and allow your senses to focus on meditation.

A good meditation position will promote a smooth flow of energy within your body and help you in deep meditation.

 

Step 6: Smile Before You Start Meditating

A gentle smile throughout meditation will make all the difference.

It will help you be peaceful and relaxed and will enhance your meditation experience tremendously.

Keeping a positive attitude is necessary for meditation. A smile can help you achieve just that.

 

Step 7: Take a Few Deep Breaths

Deep breathing before meditating is always a good idea.

A breathing exercise steadies the rhythm of the breath and leads the mind into a peaceful, meditative state.

Inhale. Begin by inhaling intensely. Split your inhalation into four divisions so that air can pack your lungs entirely.

Exhale. As soon as your lungs are full, exhale slowly. Like inhaling, this can be performed in 4 parts with slight breaks.

Continue this breathing exercise for 3-4 minutes.

 

Step 8: Focus On What You Want to Achieve Through Meditation

People meditate for a variety of reasons. Only when their intention is clear can they meditate effectively.

Focus on why you want to meditate before starting.

Try not to make your reason overly complicated. Try to remove all the stress and anxiety from your mind before starting meditation.

 

Step 9: Clear Your Mind of All Thoughts

Concentrate on your breathing and try to unburden your mind of all thoughts.

If thoughts do arise, recognize them, but do not pursue them. Do not let your mind wander.

Continue this until your mind is devoid of all thoughts and you are just breathing.

After some practice, your mind will start clearing on its own.

 

Step 10: Open Your Eyes Gently Once You Finish

As you come to the end of your meditation, do not hurry in coming back.

Take time and open your eyes gradually and slowly.

Gently get accustomed to your present surroundings before jumping into your daily routine.

 

Step 11: Experiment with the Different Techniques of Meditation

There are numerous techniques for meditation developed from ancient times. All of them are equally valid.

Instead of restricting yourself to a few of these techniques, you should try each one in turn. Then pick one that suits you best.

Experiments and experience will guide in selecting a meditation practice that you can call your own.

 

Step 12: Never Be Too Hard on Yourself

Accept the fact that your focus will be diverted when you’re just starting out. Don’t be harsh on yourself––all beginners experience inner disturbance and restlessness when they start out.

Do not expect that meditation practice will bring radical changes to your life immediately. Meditation takes the time to put forth its influence.

Never give up, and keep getting back to meditation each day for no less than a few minutes.

10 Tips On How to Meditate Correctly for Beginners

  1. Be determined and focused.
  2. Try, try, and try again.
  3. Choose a convenient time and place.
  4. Sit in a comfortable pose with a light stomach.
  5. Grip a positive attitude. Keep away from all negativity.
  6. Keep a smile on your face.
  7. Retain a good posture.
  8. Stay away from slipping into a dull or sleepy state during meditation.
  9. Engage in gentle breathing exercises and asanas before starting.
  10. Believe in the power of meditation.

Start with 15 minutes of exercise each day and increase the time until you become more proficient at meditation.

When you enter the world of deep meditation, you are bound to experience the world in a whole new light. It will make a positive difference in your life and improve your personality.

The distracting thoughts will subside considerably, and you will experience inner peace for certain. All you need to do is meditate the right way.

Don’t wait any longer, and start exploring the world of meditation. We hope this article on how to meditate effectively will be helpful to you.

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2 Comments

  1. Thanks for the rundown, I think in terms of a meditation habits, we have to look at the process of developing a new habit, so seeing “why” something is good for you is a good place to start. I’ve seen many people “run away” from meditation because it makes them feel uncomfortable, but reality is that it’s only uncomfortable for as long as you keep resisting your own flow of thoughts and emotions that constantly move through you, because by default we as humans love to attach ourselves to every single thought and emotion that comes into our awareness, without ever thinking to ourselves that some of it might be completely useless altogether!

    • Hi Alex,

      Yes, you are 100% right. When you start doing something you need to understand why you want to do it. How can it help? Is it right for you? When you know, the answer just starts doing that. At first, it will not be an easy job, as it’s new, probably you don’t have enough time. Stick to it. You are going to love it!

      Good luck to everyone new on his journey!

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