How You Can Excel At Meditating

Living in such a hectic world can take its toll on your body, mind, and spirit – but the practice of meditation can help you to focus, have a clear mind, and stay centered.

Meditation is a practice of learning to train your mind.  There are many purposes and techniques.

What all of the techniques have in common is that they work for some benefit in your life.  Meditation can help you reduce the effects of stress on your body and mind.  It can help you develop a clear mission and purpose for your life.  It can help you connect to a higher power.

If you’ve never meditated before, it can be hard to imagine how to get started.  There’s a wide range of meditation techniques.  Some are simple, while others require a great deal of discipline and training.  In the end, though, there’s really no wrong way to do it.

As you consider beginning the practice of meditation, there are factors to consider.  The first is determining in what position you’ll meditate.

There are several options for you – choose the one that makes the most sense for you.

Getting Into Position

Determining an appropriate position for meditation can set the stage properly.  You really don’t have to choose one specific way to do it, but getting your body into a different position from the norm can help you to focus your mind in a more effective way.

While many people choose to use specific yoga positions for meditation, trying to get your body to hold a position that’s uncomfortable can actually take away from your meditation practice.

Choose a position that separates you from outside activities, but is comfortable.

The Lotus.  The lotus position is the one that most people associate with meditation.  This position is a seated position on the floor.  For this position, you’ll bend your right leg and place your right ankle on your left thigh.

Then you’ll place your left ankle on your right thigh.  This takes a bit of flexibility.  Extend your arms and place your hands on your knees palms up.  You’ll also want to touch your thumb and index finger.

For this position, it’s important to maintain proper posture so that your spine is properly aligned.  You may also want to lower your head so that your chin is touching your chest.  I

t may take some time to be able to achieve this position comfortably.

If you’re not able to achieve it comfortably, there are positions that are close but don’t require as much flexibility.   These can allow you to work up to the lotus position that you want to achieve and allow you to meditate.

The Half-Lotus.  This position is similar to the lotus, but not as difficult.  You start in the same way by touching your right ankle to your left thigh.  However, when you bend your left leg, you keep it on the floor and rest your left ankle in front of your right knee.

For this position, your arm placement will be the same.  This will help you to begin experiencing meditation even if you’re not quite flexible enough to achieve a full lotus.  Many people who want to practice meditation in the lotus position begin with this pose.

Crossed Legs.

If you’re not ready to perform the lotus, you can also sit with your legs crossed on the floor.  Make sure to sit straight up and have proper posture.  This position is more comfortable if you’re not flexible and will still allow you to meditate.

Lying Down.

There are also positions for meditating where you lie on the floor.  Lying down can help you to relax your body and separate yourself from your regular daily life.  It’s very comfortable, doesn’t require flexibility, and keeps your body supported.

When it comes to meditation positions, the most important consideration is your comfort.  While meditation positions can help you to focus your mind, the wrong position can actually take away from your experience.

If you’re new to meditation, you don’t need to spend all your time focusing on your body position and trying to contort your body into an uncomfortable pose.

Instead, focus on finding a pose where you can relax and focus on what’s important.

 

Breathing for Relaxation

In addition to finding an appropriate position, meditation requires that you pay attention to your breathing.  Breathing is an automatic function you perform thousands of times each day without much thought.

Most people breathe using muscles from their chest and upper body.  These breaths are often pretty shallow.  In order to breathe properly for the purposes of good health and meditation, you’ll need to focus on breathing a different way.

For meditation, we use diaphragmatic breathing.  This is breathing that comes from the belly area of the body.  As you breathe, think of pushing your belly button out as you inhale and pulling it in as you exhale.  This will allow you to take deep, relaxing breaths.

You may also want to try counting when you breathe so that you have consistent, rhythmic breathing that leads to relaxation.  Try using a count of five.  Breathe in for a count of five and exhale a count of five.

Just as it is with your meditation position, you should make sure that your breathing is comfortable.  If you’re uncomfortable, you won’t be able to free your mind for meditation.  If you’re distracted, then you’re not doing it correctly.

The Third Eye

When it comes to meditation, the concept of the third eye is very important.  The idea is that when you meditate you can open a “third eye” that connects you to a spiritual force.

Many people meditate with the goal of opening the third eye.

By opening the third eye, you may find that you feel more spiritually connected to the universe.  You may also find that your intuition is keener and that you have more psychic sensitivities.

It may take time in order to become this connected, so don’t be discouraged if your meditation doesn’t produce the desired effect.

You may be wondering how you’ll know if you open your third eye.  People who have achieved this type of spiritual awakening report seeing colors and hearing sounds.  The idea is that you’re connected to the ultimate source in the universe.

In order to open your third eye, you’ll need to be completely relaxed and in a meditative state where our mind is totally at peace.

Rather than focusing on issues in your life, you’ll need to actually not be thinking consciously.  This can take a lot of practice.

If you get too focused on trying to open your third eye and achieve a new level of meditation, you can actually make it more difficult.

It’s important to free your mind and body and not put pressure on yourself to meditate in a specific way.