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Lesson 9 of 12: How To Do Meditation At Home:
The Main Elements of A Meditation Practice at Home
Learning how to do meditation at home isn’t always easy or even peaceful. But it has truly amazing benefits, and you can start today, and continue meditating for the rest of your life.
Learning how to do meditation at home you need to understand the different types of meditation that may include different aspects to help you meditate.
These are the basic elements to get you started developing your own meditation practice at home. This is something you can easily do, just be sure you create your version of meditation practice.
Present Sence Mindfulness Meditation Method
With this technique, you focus on what you see in front of you. In other words, you’re going to be “meditating” or “practicing mindfulness” with your eyes wide open. You’re just working with your awareness. You’re training your awareness on one thing and one thing alone.
Steps to Present Sense Mindfulness Method
The first step is to practice the breathing patterns that you learned in the previous lessons. Focus on your breathing until you achieve a sense of relaxation. You do this with your eyes wide open.
You can do this in a room with no other people, but there are objects in the room. You do this with your eyes open. Ideally, you shouldn’t do this in any place where there are loud noises or music.
Next, you’re going to focus on an object in front of you. It can be a tree, a park bench, it can be a house. It doesn’t really matter. What’s important is that you put all your focus on that one item alone.
The key is to look at that item. You’re not out to enjoy it, you’re not out to judge it, you’re definitely not out to analyze it. Instead, you’re just looking at it. The key here is to see clearly. You’re going to basically be looking at all the details.
It’s not like you’re searching for something. Instead, your job is to just take it all in. It is kind of like taking a very thorough, high-resolution snapshot of that item that you’ve chosen to look at.
Next, once you have determined that you’ve seen all there is to see about the object, the next step is to pay attention to what that object would smell like, taste like, feel like in terms of texture, and what would it sound like. In other words, you sense it in 3-dimensions. You take it in with all your senses. This enables you to lose your focus on everything else.
When you do this, your mind is being filled with the stimuli of that object and that object alone. You have no space left for stuff you have to worry about at the office. You have no mental resources left for that time when your best friend stabbed you in the back or did something that made you hold a grudge for a long time.
All that stuff gets pushed out. Instead, you’re just cramming all the sensory data that you are willfully taking in based on that object that you have chosen in front of you. This enables you to lose focus on everything else and focus on that thing in front of you. This enables you to reset how you normally focus on things in your life.
The reason why you’re so stressed out is that you’re hanging on for dear life onto so many different things, and they layer on top of each other. And at the end of the day, all this willpower and this mental energy are just basically wasted because you’re hanging on to so much stuff.
When you practice this meditative technique, you push a reboot button for your mind and let go of all that stuff that you’re clinging to. And instead, you just fill it with this stuff that you take in, and that you flush out.
Eventually, this leads to mental hygiene because you will develop the mental discipline to zero in on an issue or a set of data for however long it takes to produce; let’s say at work or in an argument or even dealing with a relationship, and then let go.
VIDEO: How To Do Meditation At Home For Beginners
In this comprehensive guide, we will cover exactly: where to meditate, how to meditate, what to do with your mind, how long to do it for, and even how long before you start seeing benefits.
You may also want to join a local meditation group for support and expansion of your practice. These may vary depending on the type of meditation you are doing, or who is teaching the meditation class. Find what works for you and keeps you motivated to learn how to do meditation at home in some form every day. Above all, enjoy your meditation journey.
Starting with short sessions in learning how to do meditation at home also helps you to gain enough momentum to sustain you in the long run. It gives you the drive to continue meditating, especially after experiencing a deeper sense of calmness and wellness. As many meditation experts suggest, the quality, not the quantity of your meditation is crucial when beginning.
Meditation Music: What Kind of Music You Should Play When Meditating
One of the deadliest diseases and considered to be the number of killer diseases in the United States is heart disease. In fact, a recent survey has found that heart diseases kill more people than car accidents in the United States alone. As you can see, you have every right to be concerned about your health in order for you to live a happier and healthier life.
Heart diseases are mainly caused by eating fatty foods and lack of exercise. However, you also have to consider the fact that stress is also one of the main contributors to high blood pressure as well as heart diseases. This is why working all the time without adequate rest is not recommended. It is important for the body to rest in order for it to function properly and remain healthy. However, some people disregard the rest because they have to work in order to meet their daily needs.
This kind of pressure is too much for the heart and body. It is also too much for the mind where it cannot function well enough that it impairs your way of thinking. Without adequate rest, you will tend to get moody all the time and lose your efficiency at work.
One of the best ways to relax your mind and body is through sleeping. However, you have to consider that you only sleep once a day and sometimes, you lack sleep because of work. So, the next best thing to sleep is by meditating. Meditation has been around for thousands of years. However, recent studies have found that meditation is beneficial to the mind and body.
In fact, research was made on sleeping and meditation. The scanners have found that the brain is more relaxed in meditation than in sleeping. There is less activity in the brain when you meditate. This means that you will be able to fully relax your mind and also your body and keep it fresh all day long.
Usually, meditation requires a quiet room to practice meditation. However, studies have found that soft meditation music can also help in meditating. People who don’t normally achieve full meditation in a quiet room were introduced to soft and calm music. The research was a success. It states that music can indeed help in meditation and it is now being introduced in meditation classes all over the United States as a helpful tool in meditation.
Ambient meditation music can be downloaded for free over the internet. You will hear soft and relaxing music that will enable you to meditate properly. Meditation music can also help you to go to sleep as well. Another use for meditation music is for sex. It has been found that certain meditation music enhances the sexual atmosphere and gets both partners in the mood for sex.
As you can see, meditation music can be used for how to do meditation at home and for different purposes. If you want to relax and meditate, choose a relaxing, quiet environment, play your music and start meditating. You will see that it will increase your chances of relaxing through meditation.
The most common features of meditating and learning how to meditate at home include:
A nice environment free from distractions
Find a corner of your home you can set aside for meditation, one that is free from distractions like the TV, computer, and so on. Switch off your cell phone. One of the best ways to meditate at home is to find a quiet place away from noise distractions.
Pick a time that’s convenient for you, particularly early morning as the sun rises. This time of day is generally peaceful and devoid of distractions. It’s also crucial to find a comfortable sitting position.
While some meditators like sitting in the lotus position, you needn’t do this. You can sit on a meditation cushion, a pillow, or even a couch, so long as you feel comfortable and you can sit up straight.
Learning how to do meditation at home isn’t hard – but it is very important to sit straight and ensure your spine is erect. Your neck and shoulders should be relaxed, and your eyes could either be open or shut throughout the meditation session.
A Comfortable Position For Meditating
You can practice meditation whether you’re sitting, lying down, walking, or in other positions or activities.
Just try to be physically comfortable when learning how to do meditation at home so you can get the most mentally out of your meditation. Keep the spine straight.
While some meditators like sitting in the lotus position, you needn’t do this. You can sit on a meditation cushion, a pillow, or even a couch, so long as you feel comfortable and you can sit up straight.
Learning how to do meditation at home isn’t hard – but it is very important to sit straight and ensure your spine is erect. Your neck and shoulders should be relaxed, and your eyes could either be open or shut throughout the meditation session.
Focused Attention One Of The Most Important Elements
Focusing your attention is generally one of the most important elements of meditation. Focusing your attention is what helps free your mind from the many distractions that cause stress and worry, and the chaotic thoughts, or ‘monkey mind’ that can prevent you from meditating deeply.
The first step should be to comprehend the reason you want to learn how to do meditation at home. During meditation, you concentrate on a particular focus: your breathing technique. This helps to give you overall peace of mind, encouraging you to appreciate those things you normally take for granted. Your meditation goal could be to become more aware of your thoughts and feelings.
The most common thing to focus on is your breath going in and out. You can also focus your attention on a specific object, image, or mantra.
Focusing On Your Breathing Technique
The best way to learn how to do meditation at home is by focusing on your breathing technique. Become very aware of your breath when you inhale and exhale; use the breath as an anchor for your mind.
Different thoughts will pop into your mind – just acknowledge their presence and continue focusing on your breathing. Your breathing should be deep, even-paced breathing, using the muscles in your diaphragm area to expand and contract the lungs.
This gentle but powerful form of breathing allows you to take in more oxygen, sending oxygen-rich blood to all parts of the body. It also allows you to breathe more efficiently, so it is ideal for anyone with respiratory issues such as allergies, asthma and chronic obstructive pulmonary disease (COPD).
Now that you know about the main element of how to do meditation at home for any beginner’s meditation practice, it’s time to meditate, it’s all ahead in our next lesson.
