To meditate, you may just sit or lie down, close your eyes, and breathe deeply. To enhance the results and feeling of tranquillity, follow the instructions outlined below. Remember that this is an opportunity to have complete control, which events in our lives can sometimes prevent, so savour it and do whatever makes you feel comfortable. The benefits of meditation will amaze you.
1. Review your schedule
Choose a time and/or day when you will meditate. Like with all exercises, it’s best to do them on a regular basis. Write the Pros and Cons of choosing a certain time and/or day, and then make a final decision. Don’t dwell on this too much. If you choose the ‘wrong’ day, try another day the next time. If you need to break up the meditation sessions e.g. 5minutes in the morning and 5minutes in the evening, feel free.
2. Find a quiet environment
Find a quiet area away from any distractions. This could be a basement, bedroom, etc. Just make sure that it’s a place where people aren’t going to constantly disturb you e.g. not the living room because someone will probably want to go in there and watch the TV. Everyone’s home is different, so only you can decide which space would be great for you. If you can’t find one specific place, choose different areas depending on the day.
3. Listen to soothing sounds
Play a CD compilation of soothing sounds. By ‘soothing sounds’ I mean sounds that are commonly associated with relaxation and calmness. Examples of soothing sounds include waves crashing against a beach, leaves rustling in the wind, water flowing down a river, etc. Use your judgement
to decide what is ‘soothing’ to you.
4. Candles are calming
Light some candles (scented candles are great), but remember to place them in a safe area e.g. somewhere where they’re unlikely to be knocked over. Make sure that there are no flammable objects close by, and that the melted wax has a suitable container/candle holder to fall into. The candles don’t have to be expensive, or attractive since you’ll have your eyes close whilst you’re meditating, so go for the candles within your budget.
5. Make yourself comfortable.
Depending on how long you meditate for, you could be lying on the floor or bed for up to an hour or more, so you cannot be uncomfortable. Also, feeling uncomfortable prevents you from completely relaxing, and relaxation is paramount to meditation. Put down cushions, pillows, blankets, rugs, and anything else you need to make the floor more comfortable.
Breathe in and out deeply. In our everyday lives we tend to take shallow breaths, but the deeper the better. Shallow breaths can be felt in the nose and the neck, and only slightly in the lungs. A deep breath is drawn out for as long as possible, and you can feel every part of the breathing process. By this I mean you can feel the air flowing through your nostrils, down your throat, in your chest, and into your lungs. When you breathe out and the air escapes, sigh a little. This intensifies the exhilarating feeling even more.
I know it’s hard to completely relax during stressful times, but try as hard as you can to relax your muscles. The longer you lie for, the less tension you will feel. Eventually your body feels heavy and then you can focus on your breathing and positive thoughts. If you find a position too uncomfortable to relax in, give it more time before trying a different position.
Continue to focus on your breathing and positive thinking, so you don’t fall asleep. If your worries and problems start to creep into your meditation, confront them with positive thoughts and draw focus back to your deep breathing. Eventually your problems will seem smaller and float from your mind.
If you need meditation exercises to build upon, click here.