In previous posts, we looked at the positive effects meditation has on our physical and mental health and wellbeing, and some apps you can download to assist you in your meditation practice. In this post, we're going to teach you how to meditate by yourself, so that you can begin reaping the rewards of meditation too.
Just a few things to remember before you begin.
Whichever method you chose remains the same throughout the session.
Don't worry if you lose focus, simply acknowledge it, then let it go and come back to your focus point.
Try different methods, you don't have to limit yourself, and discover which methods work best for you.
SETTING UP
First of all, you will need to choose a quiet space where you won't be interrupted and a time you can commit to everyday. Traditionally, morning is considered the optimal time as you are less distracted by daily life, and better setting yourself up for the day ahead,
Next, make sure you have everything that you will use, e.g cushion, incense, candles, white noise sounds, a timer etc.... And set your timeframe, for beginners it's recommended you begin meditating for 5 minutes everyday, gradually increasing by 5 minutes until you reach 30 minutes. 30 minutes a day, is where the real benefits gain strength and momentum, though experienced meditators can meditate from 45 to 90 minutes a session.
GET INTO POSTURE
Choose a position that works for you. If you you prefer sitting, be it in a chair or on the floor, keep your spin straight, and body relaxed. Rest hands comfortably in your lap, thigh, or over your knee with your palms facing either up or down.
If you choose walking or standing, be sure to maintain good posture with your arms hanging freely by your side. If you choose to lay down, lay face up with your chin tucked in, legs hip width apart and your palms facing up.
BEGIN WITH YOUR CHOSEN METHOD
To use sound: You can use your choice of mantra, mantra employs the use of a particular sound, phrase, or affirmation as a point of focus. Or, you can create your own mantra, repeating a word or phrase that is calming to you.
You can also chant, which is longer than a mantra, and involves both rhythm and pitch. Chanting can be intimidating for some, many beginners find using a mantra at first, much easier and very effective.
To use imagery: Visualising is a good way to meditate, some might visualise a deity, or the ocean, a flower or other natural object. Some meditate on their chakras, focusing on the area of the chakra and imagining the colour associated with it.
Gazing is another form of imagery, keeping your eyes open and focusing on an object. Candle gazing is popular, where you focus while gazing at the flame, or you could use an image, statue, flower, anything you find relaxing.
To use Observation: You can observe your breathing, by counting the breaths. Trying not to change the breaths at all, just observe and count the breaths, and feel how it flows through your body.
Observe physical sensations. Observing a particular sensation that draws your attention, like cold hands, or aching feet, you could also observe an emotion if you like or any area of discomfort.
FINISHING UP
Take moment to reflect on how you feel, both mentally and physically. If at all your feeling stressed or physically uncomfortable, reduce the length of time you meditate for, or change your position.
If nothing seems to work for you, and every time you try ends in discomfort or stress, it might be a good idea to seek out an experienced teacher or meditation groups.
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