To Make Meditation Easier, Ask These Four Questions...
Every day, I get questions from clients concerning their meditation difficulties. Many people are unsure what to do if their minds wander, they experience unpleasant feelings, their back or neck hurts, or they become preoccupied with anything other than their meditation signals.
What if they're not experiencing what's being described? What if they can't visualize? What if, no matter how hard they try, they can't seem to relax? I've identified four questions you may ask yourself before your meditation practice to make it easier, more enjoyable, and more successful.
To be successful in meditation, answer these four questions.
1. Describe your daily routine in detail.
This question is divided into two parts:
A) What approach are you employing?
B) What do you do if you get sidetracked from your technique, and it doesn't appear to be working?
Let's start with the practice of meditation. While all forms of meditation entail some form of attention guidance, numerous meditation techniques exist. Before you begin your meditation practice, you must grasp the same cues. To put it another way, you must know how to follow the procedures in the correct order.
This can help if you listen to guided meditation audio until you've mastered the sequence. For example, you might begin by reminding yourself of your meditation objective, going over posture cues, paying attention to your breath, adopting another method of focusing on your inner experience, and finally, knowing what to do if you become distracted.
You've decided to meditate for a reason. You're contemplating achieving some effect. Determining what you want from meditation is critical before selecting a technique to help you achieve that goal.
Many people use meditation to relax their bodies, calm their emotions, quiet their brains, and connect to their inner wisdom. These are excellent reasons to meditate, and meditation is one of the most effective methods.
In addition to the beautiful feelings you're looking for, it's critical to understand what happens during meditation. Unfortunately, many people are unaware of the steps in achieving those effects through meditation. This may lead individuals to believe the exercise is more complex and give up before achieving their goals.
When you first start meditating, you can notice how busy your mind is, how many emotions you have, or how tense your body is. Some of the things you'll feel during meditation may contradict your expectations. It's natural to think, "Hey, this meditation isn't working," when you encounter these things.
This is, however, exactly how meditation works. Rather than attempting to eliminate distractions, you realize, accept, and even welcome them. When those or other experiences arise, meditation first recognizes and takes them.
The same goes for bad feelings, self-judgments, lower-back tightness, environmental noise, or anything else. Accept everything as a normal part of the meditation process.
To be clear, whatever happens during your meditation, acknowledge it, accept it, and welcome it into awareness. Then you can let it go and return to your meditation cues.
This deliberate, aware activity alters your relationship with whatever is happening inside and around you. You recognize that you have a choice in responding to whatever happens. This is a powerful discovery that has the potential to transform your life!
Knowing your meditation cues and what to do if you stray from them will make your meditation practice much more peaceful, easy, and fruitful. You'll see the beautiful effects of your course as you perform it over and over. You'll realize that anything that happens during meditation is normal and acceptable, and you'll be able to choose to observe it, let it go, and return to your meditation cues.
2. When are you going to practice?
Meditation can sometimes provide a welcome reprieve from a stressful day. Meditating first thing in the morning can help you transition into a more mindful, intentional mentality for the rest of the day. Another good time to meditate is shortly before bedtime to decompress from the day and make the transition to sleep easier.
It is beneficial to have one constant time set out for meditation every day to maximize the effectiveness of your meditation. Daily, this brings tranquility, presence, and clarity into your life. Every 24 hours, whatever you do becomes a consistent component of your baseline experience in the world.
When you do something once a day, it's much easier to return to it anytime you need to. Decide when and how long you will meditate each day, and change your plan as you learn what works best for you.
3. Where are you going to meditate?
Establish a designated location for your practice. Make sure your surroundings are suitable for meditation for a more productive and joyful approach.
For example, meditate in a quiet, secluded location with plenty of fresh air, a comfortable seat, and few interruptions. Turn off your phone and inform others that you're taking some "quiet time" so they don't bother you.
4. What resources will you need to be effective in your practice?
Make sure you have everything you'll need in advance and at the practice venue. For instance, you'll require a comfy seat with the appropriate height.
You'll need an mp3 player if you're listening to guided audio. Perhaps you'd like some motivational images or quotations to get you started. If you don't have a peaceful setting, white noise, such as a fan, can help to drown out background noise. Make sure you have your supplies in the appropriate place before you start.
Your meditation will be easier and more successful if you answer all four of these questions and do what is required before sitting to practice.