It is a common misconception that meditation means achieving enlightenment. Meditation is not done correctly if you are distracted by one thought.
This is simply not true.
Meditation is not about attaining a state where nothing exists. Meditation is about becoming more aware. It is becoming curious. It can change your mood, but it also changes how you live your life. Meditation is about choosing to practice meditation regularly and taking responsibility for your self-image.
It can be difficult to remain still in meditation, especially for those who are new to the practice. It may be difficult to practice meditation, but there are simple ways to make it easier. These suggestions helped me and my students to find a meditation approach that was comfortable for their bodies and that quiets disruptive thoughts that are bound to arise.
Meditation made easier with 12 tips
1. Get in the mood
Meditation doesn’t require a fancy setting or even quiet surroundings. It may be helpful to set the mood however, whatever that means to your heart. Perhaps you light candles, put on some lights or play soothing music. You can also burn incense , but you should avoid burning sage or palo Santo . Perhaps you’d prefer to be outside and find it soothing. You can do whatever you want to get the most from your experience.
2. Get ready to prepare your body
It can be helpful to release tension by practicing some slow yoga, or stretching before you go into meditation. The physical practice of yoga was created to help you sit still during meditation. Asana allows stagnant energy to flow freely through your body, which helps you relax and settle into quieter meditation.
3. Intention setting
Before you start your meditation practice, take a moment to reflect on yourself. Pay attention to what you feel is a need or a desire at this moment. Meditation teachers often advise that the practice should not be goal-oriented. However, it is possible to set an intention to simply commit to this meditation session. To shift your attention from any stray thoughts, meditate and then come back to your intention whenever you need.
4. Choose a comfortable chair
Many people find it difficult to sit in the Padmasana (Lotus Pose) for extended periods of time. My legs cramp up or fall asleep, and I get frustrated and fidgety because of this. I find it difficult to fully experience the experience. Meditation is not possible if you are uncomfortable.
You may prefer to lie cross-legged on a cushion for meditation. If this is your preference, elevate your hips to ensure your legs don’t cramp and fall asleep. For extra comfort, you can sit on a yoga block or a blanket with your feet flat on the ground. Savasana (Corpse pose) will allow you to relax all your body. Your breath will be more free and your mind will be more at ease. There are many meditation positions. You can experiment with which postures feel the best for you.
5. Start in smaller time increments
Think quality over quantity when it comes to meditation time. You don’t have to meditate for longer than 30 minutes, especially if you are new to meditation.
For me, and for many of my students, 15 minutes is the ideal amount of time to let go of our thoughts and allow us to sink into stillness. Even a three-minute seven-minute sit is still extremely beneficial. If time allows, you can always sit longer. What matters most is the frequency of your meditation practice.
6. Include a mantra
A mantra can help you meditate. Sanskrit word mantra means “mind tool” Mantras can be used to clear your mind and help you focus. Research has shown mantras can be used to calm your nervous system and reduce distractions.
Chanting a mantra in Sanskrit is believed to produce a specific vibration. There are thousands of mantras, and it can be difficult to choose one. Start with a simple one-syllable mantra , or seed, . For beginners, I recommend and sat-nam. “Sat” is a translation of “truth” and “nam”, which means “name”. Inhale on the sat, exhale upon the nam. If your mind wanders, you can return to it.
7. Incorporate malas
Malas are beads that can be used for meditation or prayer. They allow you to become more involved in your practice by allowing you to feel each bead while you repeat your mantra. This will help you stay focused on your practice and not lose yourself in your thoughts.
Start by holding your malas in your right hand. The first bead is located to the right of the large charm or guru bead. You can hold it between your thumbs and index fingers. Repeat your mantra, then move on to the next bead. Continue to the charm on your opposite side until you reach the final bead. Before you finish your meditation, recite the mantra with your last bead.
8. Ground with crystals
If my mind is wandering, I can focus on the crystal and bring it back to my center. Crystals are a great way to ground myself and help me get closer to my true self. There are many types of stones, each with a different vibration. Rose quartz, the stone that inspires unconditional love and self-acceptance, is one of my favorite stones. Also, selenite, which is a powerful cleanser and clears the mind of unwanted energy, is another favourite. Richly colored amethyst is said to bring calm and clarity and peace.
9. Mudras are a great way to practice them
Students rely on mudras for their ability to focus and provide deeper experiences. A mudra symbolically uses physical gestures to create an energy seal. Each hand corresponds with a specific part of your mind and body. You can influence the mind-body connection by touching your hands in certain ways.
10. You can try different styles of meditation
Meditation can be done in many ways. Transcendental meditation, kundalini mediation, and loving kindness meditation are my favorites. You can meditate with a guide or alone, or you can do guided meditation. Try a few styles to find the one that resonates with you. It is your practice. You can experiment until you find a way that works for you.
11. Meditation is a great way to let loose
There is no one right way to meditate. Have fun! You have the power to shape your experience and make it whatever you like. Meditation shouldn’t feel like a chore or serious.
12. Don’t let your expectations get in the way
Every meditation will be different. It may not be what you expected. Meditation is not about self-judgment. Simply show up for your practice. You have the opportunity to simply sit down and be present in the moment. You will always find what you need if you are open to the experience.