By Dr. Paul Jerard, E-RYT 500, YACEP and Marie Jerard, E-RYT 500
Let’s explore ten tips for better meditation sessions. These tips will help you create an environment conducive to mindfulness and relaxation, allowing you to get the most out of your practice. If you want to ensure that your meditation session is as beneficial as possible, following simple tips and guidelines is important.
To get the most out of your meditation sessions, it is vital to be comfortable. This means finding a quiet place to sit or lie down without interruption. It is also important to make sure that your body is comfortable. You may want to adjust your position or use props such as pillows or blankets to support your body. Once you are physically comfortable, you can focus on relaxing your mind and meditating.
Set a Schedule
The most important thing you can do to set yourself up for success is to create and stick to a regular meditation schedule. If you meditate at the same time each day, it will become a habit more easily. If you find it hard to stick to a strict schedule, try setting aside a specific window of time each day for meditation and make it a priority during that period.
Choose a Focus
When practicing meditation, it is essential to choose a method for focusing. This can be anything from your breath to a mantra. Once you have selected your guide, stick with it throughout your session. If your mind wanders, simply bring your attention back to your chosen focus. Over time, you will find it easier to focus on your chosen direction.
Don’t Strive for Perfection
It’s important to remember that meditation is a practice, not a competition. There is no “perfect” way to meditate, and there is no need to strive for some unattainable standard of perfection. Instead, focus on simply doing your best and being present in the moment. Trust that the practice will work in time, and enjoy the journey.
Let Go of Distractions
In today’s society, it’s easy to get caught up in the hustle and bustle of everyday life and forget to take time for ourselves. One way to help clear your mind and relax is through meditation. However, if you’re constantly distracted by your thoughts or outside noises, it can be difficult to reap the full benefits of this practice. Here is a formula to help you let go of distractions and have more productive meditation sessions:
1. Find a quiet place: When choosing a spot to meditate, look for a place where you won’t be interrupted by others or outside noise. If you can’t find a tranquil environment, try using earplugs or headphones with calming music to block distractions.
2. Set a timer: Once you’ve found a peaceful location, set a timer for how long you want to meditate. This will help you stay focused on the present moment and prevent your mind from wandering off.
3. Observe your thoughts: It’s normal for your mind to wander during meditation, but don’t get discouraged – notice when it happens and redirect your focus back to your breath or mantra. Over time, you can train your mind to stay more present during meditation.
4. Be patient: Meditation takes practice, so don’t expect perfection from yourself immediately. Allow yourself time to improve with each session slowly, and eventually, you’ll be able to let go of distractions more easily. It is important to be patient with yourself as you learn to meditate. Do not expect to be able to sit for hours without moving or to achieve perfect stillness. Allow yourself time to learn and progress at your own pace. As you develop your meditation practice, sitting for more extended periods and maintaining focus will become easier.
However, being patient with yourself and avoiding a perfection trap is essential. Remember that meditation aims to find inner peace and calm, not to achieve a specific state or reach a certain level of proficiency. If you are frustrated with your meditation practice, take a break and try again later. Meditation is supposed to be relaxing and enjoyable, so do not hesitate to walk away if it no longer serves that purpose. With time and patience, you will develop a meditation practice that works for you and brings you peace and calm.
Experiment with Different Types of Meditation
1. Experiment with meditation styles:
When it comes to meditation, there is no superior approach. What works for one person may not work for another. So, it’s essential to experiment with different types of meditation to find the practice that best suits you.
There are many different types of meditation, from mindfulness meditation to Transcendental Meditation®. Some people prefer to sit in silence and focus on their breath, while others prefer guided meditations with a narrator guiding them through the process. There is no right or wrong way to meditate – it’s all about finding what works best for you.
2. Make time for Regular Practice:
If you want to see benefits from meditation, you need to make time for regular practice. Like any other skill, the more you meditate, the better you’ll become at it. And the more benefits you’re likely to experience.
So, set time aside each day – even 10 or 15 minutes – to meditate. You might want to do it first thing in the morning or last thing at night before bed. Or whenever you have some free time during the day. It is essential to be consistent with your practice and make it a part of your daily routine.
3. Observe Without Judging:
One critical step to better meditation is observing without judging. This means you become an objective observer of your thoughts and feelings without trying to control or suppress them. You let them come and go without attachment. This can be a difficult task at first, as our minds constantly judge and generate opinions about the things we experience. However, with practice, developing a more neutral attitude toward our thoughts and emotions is possible.
One way to help observe without judging is to focus on the sensation of your breath moving in and out of your body. As you breathe, notice the physical sensations of the air moving through your nose and lungs. Don’t try to control your breath; just let it happen naturally. Once you get good at observing your breath, you can observe other things around you without judgment. For instance, you can notice the sounds around you without trying to label them as good or bad. Listen to the different noises and allow yourself to experience them without judgment. With time and practice, it will become easier to observe without judgment during meditation and everyday life. This can lead to a more peaceful and contented state of mind.
Find a Source for Education
When you’re starting with meditation, finding a group or teacher to help guide you can be helpful. There are many resources available online and in local communities. One method of learning is not better than another. Each of us learns differently. One person may need to practice with a group, while another practitioner may be fine with streaming videos online.
If you’re unsure where to start, a quick search on Google, YouTube, InMotion, or your favorite social media platform should include some options. Once you’ve found a few good groups or teachers, try practicing consistently for the best results. If you like groups, attending a session or two will enable you to see if classes fit you.
If you can find a group or teacher you connect with, they can be an excellent resource for providing guidance and support as you continue your journey with meditation. Either way, you can get feedback online or in person, depending on your schedule and preferences.
Make it Part of Your Routine
The first step to making meditation a part of your routine is to find a time that works for you. This may be first thing in the morning, during your lunch break, or at night before bed and once you’ve found a time to stick to relatively consistently. Start with just five minutes of meditation. You can gradually increase the time you meditate as it becomes more comfortable.
Designated Area for Meditation
It may also help to set up a dedicated space for your meditation practice. This doesn’t have to be anything fancy – just a spot where you can sit comfortably without distractions. If possible, try to meditate at the same place and time each day so that it becomes a cue for your mind and body that it’s time to relax and focus inward.
For most of us, one of the most important things to remember when meditating is patience. The goal is to clear your mind, and that takes time. Don’t get discouraged if it takes a few sessions to get the hang of it. Just keep at it, and you’ll eventually find yourself in deep relaxation.
Enjoy the Journey
The best way to improve your meditation practice is to enjoy the learning along the path of learning. Don’t get too caught up in results or perfectionism. Just relax, breathe, and let go. Over time, you’ll find that your sessions become deeper and more enjoyable.
© Copyright – Aura Wellness Center – Publications Division
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More Tips for Better Meditation
By Dr. Paul Jerard, E-RYT 500, YACEP
During Yoga sessions, meditation is usually practiced near the end of class. Some Yoga teachers are very strict about the exact procedure, while others take a more casual approach. In “The Journey of Awakening: A Meditator’s Guidebook,” Ram Dass – an American psychologist and spiritual teacher – discusses the many kinds of meditation, how the process works, and what their benefits are.
Although the book was originally published over 40 years ago, its message is as refreshing and timeless now as it was then. A reminder to stop worrying about using the “right” technique or overzealous expectations, the guide encourages the reader to find his or her path through experimentation and practice. Below are five classic tips.
Five Tips for Better Meditation
1. Getting Started
Especially in the beginning, meditation experiences vary from dull and uncomfortable to calm and exhilarating. The physical body’s state and its posture contribute to the quality of meditation. If it is hard to maintain an erect spine or physical discomfort, bodywork, such as Yoga asana practice, may help prepare for sitting. Know how sleep, diet, and thoughts affect the body and mind. If necessary, make gradual lifestyle changes. Establish a routine, preferably practicing meditation at the same time and place daily. Changes in routine are not required, but they yield optimum results.
2. Finding your Path
When learning to meditate, choose a comfortable style and adjust as changes occur. There are many methods, including prayer, mantras, visualization, singing, ecstatic dance, walking, qigong, Yoga, and contemplative and transcendental techniques. Yoga asana practice, Tai Chi, and Qigong may be used to prepare for sitting meditation. Everyday actions, like eating, walking, or working, can become meditative practices when done with mindfulness.
3. Staying on Track
Meditation brings clarity and simplicity to daily life; like life, it constantly evolves in cycles. As the meditative practice grows, choices of lifestyle and company change to meet new ways of looking at the world. Some people find encouragement in groups ranging from spiritual to secular. The choice of a teacher becomes more critical with advanced practice and should be determined by personal feelings and needs. Retreats, or solitude, are essential for practitioners focusing on spiritual development.
4. Getting stuck
As meditative practice progresses, experiences of bliss or awareness may be seductive, leading to feelings of spiritual beauty, a desire for power, or a constant state of bliss. As old habits die, changes to personality and lifestyle can be scary. Aspects of the personality that have been hidden may be visible for the first time. These stages, when observed, usually pass.
5. Getting Free
What feels right at one moment may not be suitable for the next. There will inevitably be plateaus when faith and persistence are necessary, and humor always lightens the load. Ultimately, every person must find his or her truth and balance in the world.
“There is a universal tradition to people who complete the path of meditation, who transcend their intellects, open their hearts, and come into tune with that from which the universe flows. Such beings are sages, enlightened, realized, free, children of God.” Ram Dass
Meditation is a practice that has been around for thousands of years and is still being used today to reduce stress, improve mental health, increase mindfulness, and cultivate peace. Even though it can be gratifying and beneficial, meditation can also be daunting if you don’t know where to start.
That’s why we’re here provide you with tips for better meditation. From breathing exercises to choosing the right environment, these tips are guaranteed to help you start your journey toward a more mindful life.
What is Chakra Meditation?
Chakra meditation is a practice that involves focusing and clearing your mind to align and balance your chakras. The seven chakras are believed to be spinning wheels of energy that run along the spine, from the base of the spine to the crown of the head. When these chakras are in alignment, it is said that you can experience greater physical, mental, and emotional well-being.
There are many ways to meditate on the chakras, but one common method is to visualize each chakra as a spinning wheel of light. As you focus on each chakra, imagine the light growing brighter and stronger. Then, once all the chakras are lit up brightly, allow yourself to become aware of the energy flowing through your body.
Purpose of Chakra Meditation
Chakra meditation is a type of mindfulness meditation that focuses on the seven main chakras, or energy centers, in the body. The goal of chakra meditation is to balance the chakras and promote healing. This type of meditation can benefit people seeking physical, mental, and emotional balance.
There are many different ways to meditate on the chakras. One standard method is to sit comfortably and focus on your breath. As you breathe in and out, visualize each chakra lighting up with color. You may also want to repeat a mantra or affirmations related to each chakra. For example, you could say, “I am safe” as you focus on the root chakra at the base of the spine, or “I am loved” as you focus on the heart chakra in the center of the chest.
Chakra Meditation Tips
There are many different ways to meditate, but chakra meditation is one of the most popular and effective methods. This type of meditation involves focusing on each of the seven chakras, or energy centers, in the body. By doing this, you can help clear and balance your chakras, leading to a more peaceful and fulfilling life.
Here are some tips for better chakra meditation:
1. Find a comfortable place to sit or lie down. You want to be able to relax completely while you meditate.
2. Begin by focusing on your breath. Take deep, slow breaths in and out. As you breathe, imagine that you are filling your entire body with light and love.
3. Once you feel calm and centered, begin visualizing each of the seven chakras. Start with the root chakra at the base of the spine and move up through the sacral, solar plexus, heart, throat, third eye, and crown chakras. As you visualize each chakra, imagine it glowing brightly and spinning smoothly.
4. If you find your mind wandering during meditation, bring your attention back to your breath and start again from step two.
5. When you are finished meditating, take a few moments to sit or lie quietly before getting up slowly and resuming your day-to-day activities.
What is Mindfulness Meditation?
Mindfulness meditation is a type of meditation that involves focusing your attention on the present moment. This can be done by paying attention to a function like your breath or focusing on a particular object. Mindfulness meditation is said to help you become more aware of your thoughts and feelings and to help you learn to accept them without judgment.
Purpose of Mindfulness Meditation
Mindfulness meditation is a practice in which you focus on the present moment and become aware of your thoughts, feelings, and sensations without judgment. Mindfulness meditation aims to train your mind to be more present and knowledgeable to live in the present moment and be less reactive to your thoughts and emotions. Meditating mindfully teaches you to observe your thoughts and feelings without getting caught up. This can lead to a more peaceful and contented life.
Mindfulness Meditation Tips
When you’re starting with mindfulness meditation, it can be helpful to have some guidance to get you started. Here are a few tips to help you get the most out of your practice:
1. Find a comfortable place to sit or lie down. You don’t need to cross your legs or put your hands in a specific position – make sure you’re comfortable and won’t be distracted by anything around you.
2. Close your eyes and focus on your breath. Don’t try to control your breath; just let it flow naturally. Pay attention to the sensations of breathing – the feel of the air moving in and out of your lungs, the rise and fall of your chest, etc.
3. Once you’ve focused on your breath for a little while, focus on the thoughts that come into your mind. Don’t judge or criticize yourself – notice what’s going on in your head without getting too caught up in it.
4. If you get lost in thought, gently bring your attention to your breath. Meditation is about being present at the moment, so don’t worry if your mind wanders at first – it’s normal! Just keep returning to the breath whenever you notice you’ve drifted off.
5. Keep practicing! The more you meditate, the easier it will become to focus and be present. Like anything else, meditation takes time and patience. To develop this practice you will be challenged by baggage within the mind. Some of us start to hear a doubting voice chattering in the back of the mind. Luckily, mantra, prayer, and affirmation give us the power to take control of the mind.
What is Mantra Meditation?
Mantra meditation is a type of mindfulness meditation that involves repeating a mantra, sacred word, or phrase, either out loud or silently, in your mind. The purpose of mantra meditation is to help you focus and connect with your inner thoughts and feelings.
Repeating the mantra can help to still your mind and allow you to focus on the present moment. Mantra meditation can also be used to help you relax and reduce stress. While there are many different mantras that you can use for mantra meditation, some popular ones include “om,” “peace,” and “love.”
If you’re new to mantra meditation, finding a comfortable place to sit or recline can be helpful. Then, close your eyes and begin repeating the chosen mantra. You may want to repeat the mantra aloud, then transition to repeating it silently in your mind. It’s essential to keep your attention focused on the words of the mantra as you repeat it.
You may find that your mind wanders during meditation, which is normal. When this happens, bring your focus back to the mantra. Continue repeating the mantra until you feel calm and relaxed.
What is the Purpose of Mantra Meditation?
Mantra meditation is a form of mindfulness meditation that repeatedly repeats a mantra or short phrase. The purpose of mantra meditation is to help you focus your attention and become more aware of the present moment. Research has shown that mantra meditation can help reduce stress and anxiety and improve mood and sleep quality.
Mantra Meditation Tips
If you’re looking to improve your mantra meditation practice, there are a few things you can do to make it more effective. First, find a comfortable place to sit or recline. You may want to use a pillow or blanket to support your back and keep your spine straight. Second, close your eyes and focus on your breath. Begin by taking deep, slow breaths in and out. As you exhale, mentally repeat your mantra. Continue for 10-20 minutes.
What is Sleep Meditation?
Sleep meditation is a type of mindfulness meditation that is practiced before sleep. Sleep meditation aims to clear the mind and help you relax and fall asleep more easily. There are many different sleep meditation techniques, but they all involve focusing your attention on your breath and letting go of thoughts and worries that might keep you awake. Sleep meditation can be done in bed or sitting in a chair, and it only takes a few minutes to practice.
What is the Purpose of Sleep Meditation?
Sleep meditation has many purposes, including improving sleep quality, reducing stress, and promoting relaxation. Sleep meditation can be used to fall asleep more efficiently or achieve a deeper level of sleep. Additionally, sleep meditation can help improve concentration and focus during the day.
Sleep Meditation Tips
Assuming you would like tips for sleep meditation:
1. Pick a comfortable place to sleep where you will not be interrupted. This could be your bed, couch, or even the floor. Remove objects that may cause interruption or discomfort, such as alarm clocks and phones.
2. Get into a comfortable position. This could be lying on your back with your arms at your sides or on your stomach with a pillow under your head. You may also consider wearing a blanket to keep warm and comfortable.
3. Close your eyes and relax your whole body, starting from your toes and working up to the top of your head. Focus on each muscle group and let go of any tension you may be holding in them.
4. Once your whole body is relaxed, focus on your breath. Breathe slowly and deeply through your nose, filling your lungs completely. Then breathe slowly through your nose or mouth, depending on what feels more natural. Continue deep breathing for as long as you like or until you feel sleepy.
5. If thoughts come into your mind during meditation, acknowledge them and let them go without dwelling on them. The goal is to clear your mind of all thoughts so that you can drift off into a peaceful sleep.
What is Breath Awareness Meditation?
Breath awareness meditation is a form of mindfulness meditation. In this type of meditation, you focus your attention on your breath. You become aware of the sensations of breathing, such as the feel of the air moving in and out of your lungs. You may also notice the rise and fall of your abdomen as you breathe.
This meditation can help you focus and connect with your body. It can also be used as a tool to calm and center yourself. Breath awareness meditation can be practiced for any length, from a few minutes to an hour or more.
What is the Purpose of Breath Awareness Meditation?
Breath awareness meditation is a type of mindfulness meditation that focuses on your breath. This practice aims to bring your attention to the present moment and make you aware of your thoughts and feelings without judgment. This can help you better understand yourself and learn how to manage your thoughts and emotions. Additionally, breath awareness meditation can help improve your focus and concentration and reduce stress and anxiety.
Breath Awareness Meditation Tips
When you’re starting with meditation, it can be helpful to focus on your breath. This will help you to keep your mind from wandering, and it will also help you to become more aware of the present moment.
Start by finding a comfortable place to sit or lie down. Then, please pay attention to your breath as it goes in and out. Don’t try to control your breathing; just let it flow naturally.
If your mind starts to wander, gently bring it back to focus on your breath. You may also find it helpful to count each inhale and exhale. Just count up to 10 and then start over again.
With practice, you’ll find that you can meditate more extended periods without getting distracted. And eventually, you may even be able to do it with your eyes open!
© Copyright – Aura Wellness Center – Publications Division
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