Meditation success and mindfulness techniques have been growing in popularity. Even mainstream medicine is touting the virtues of meditation. Meditation is a skill that can be learned by anyone. However, learning a new skill is challenging.
Try these helpful tips for greater meditation success in your practice.
1) Set and keep a daily schedule. Becoming skillful at anything requires regular practice. Meditating once a
week is about as effective as brushing your teeth once a week. Make your meditation success a priority by reserving time each day for your meditation practice.
2) Start small. Think of meditation as an exercise for your mind, focus, and patience. Controlling your thoughts is challenging. You have to walk before you can run. Start by meditating for only five minutes and build from there.
3) Meditate in a comfortable position. It’s important to find a position that you can hold comfortably for at least as long as your meditation session. Discomfort is distracting and makes meditation success more challenging.
4) It all starts with the breath. Making your breath the focus of your meditation has many advantages. You
take your breath with you wherever you go. Also, you can control your breathing.
5 Minute Guided Breath Meditation For Beginners
5) Use a timer. Worrying about the time can also be a distraction. You can avoid this distraction by using a timer. You’ll have less desire to check the time and you don’t have to worry about being late for another activity
These meditation timers are great for silent meditation practice.
Many people, when starting out learning meditation, are concerned about how they are going to time their practice.
No matter what meditation technique you use, you’ll find these free timers to be of great assistance if you like to meditate in silence without having to worry about keeping track of time.
Each of these files is designed for a 5, 10 20, or 30-minute meditation session.
These fine bells have a very clear, bright sound with a very sweet, pure tone.
Each timer starts and finishes with bell strikes with nothing but silence in between. The bells mark the start of the meditation and the end.
Be sure to play these timers quietly!
CLICK HERE TO DOWNLOAD TO YOUR DESKTOP (994.3 KB File) Opens in a new window.
6) Meditate for one minute each waking hour. Meditating for a minute each hour will quickly cement your meditation success habit. It also helps to keep you focused and relaxed throughout the day. This time would be in addition to your longer meditation session.
7) Experiment. Try meditating while walking or standing. Meditate in a chair instead of sitting on the floor. Counting your breaths might be more effective than not counting. Perhaps the morning works better than in the evening. Experiment with different meditation techniques that appeal to your style of meditating to see what works best for you.
8) Read about meditation. Spend a few minutes reading about meditation each day. You’ll learn more, stay inspired, and make meditation success a bigger part of your life. There are many YouTube videos dedicated to meditation instruction.
9) Practice patience. Meditation is simple, but it’s not easy. It takes time and effort to meditate effectively over longer periods. Take your time and focus on taking small steps
10) Meditate everywhere. Meditating under ideal conditions is the easiest way to learn. But the most important times to meditate are anything but ideal. Practice meditating when you’re stressed at work, the air conditioning is broken, and your boss is all over your back.
Build the habit of meditating daily. Meditation can enhance your life in many ways, both physically and mentally. It can take years to become an expert, but you’ll notice benefits after just a few days. Go slowly and enjoy the process.
Top 3 Worldwide Meditation Success Techniques You Can Try
“Meditation brings wisdom; lack of mediation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.” – Buddha
Meditation dates back several hundreds of years. Often in the west, when someone mentions anything about meditation, an image of monks sitting for hours in silence may come to mind. While this is true in some parts of the world and in some religions, but this is not the case for tens of millions of people around the world. Meditation is now becoming more and more mainstream around the world and its benefits truly are for everyone!
Benefits of Meditation
Meditation can benefit your body, mind, and spirit. University tests and controlled studies that monitor the brain wave entrainment of study groups during their meditation sessions. These studies have shown remarkable achievements in deep relaxation and increased oxygen intake through proper breathing techniques during meditation. It’s even known to raise your pain tolerance from chronic conditions!
In addition, studies have shown that meditation can consistently lower blood pressure, improve your heart rate, and help to control cholesterol levels in the body.
Scientific studies from major research institutions have shown that when you consistently practice the art of meditation, you may experience much lower levels of cortisol and free radicals within your body, which significantly reduce your stress levels and can radically slow the aging process throughout your life.
Meditation Success Styles, Types, and Methods You Can Easily Learn
There are several primary and different ways you can learn how to meditate, and the process and understanding of meditation are different for each person. Meditation success is a truly personal experience.
Finding the right type of meditation technique that really works for you may take a bit of exploration, time, and practice, but the incredible and life-changing benefits are certainly worth the effort.
While there are various types, don’t let that overwhelm you. Start with something simple. Dedicate yourself to learning the technique to the best of your ability, with dedication and resolve you will see the benefits in your life.
If one type of meditation technique, in the beginning, isn’t right for you personally, don’t be afraid to try another interesting meditation process.
Three of the most common meditation techniques used by most people around the world are Yoga, Reciting Mantras, and most scientifically studied is Mindfulness Meditation. Although each of these types is unique, there are also similarities.
* Yoga is wildly popular because it relaxes both the body and mind. It’s a form of exercise that incorporates meditation. Meditation is one of the five primary principles of yoga, with the other four remaining principles being diet, exercise, relaxation, and breathing as a complete yoga practice.
* The primary and universal goal in yoga meditation is to practice and focus on just one aspect of yoga to eventually achieve complete self-realization of the soul’s journey.
* Mantras are phrases or words that you repeat. When you think of Buddhist monks meditating in Asia, you can most likely see them in your mind saying, “Ommmm.” This is a universal power mantra that will work for you as well. Yours can be that simple or more complex. You can say it out loud or silently while you meditate.
* Those who practice the art of a Mantra Meditation, will truly embody and believe in the power of their personal mantras.
* Buddhists call this type of meditation “insightful or vipassana meditation.” It is insightful because you become acutely aware of all that is happening, both physically around you and inside your mind. You learn through conscious practice, you will become aware of all these things without passing judgment.
* You usually start by concentrating on your breathing and then progress to the thoughts and ideas bouncing around in your mind.
In order to truly receive the most important benefits for your mind, body, and spirit from your meditation, you should really commit to practicing it on a daily basis. The amount of time you spend meditating will be a personal choice. Some people realize benefits in 10 minutes, while it takes others at least 30 minutes.
When learning the basics of the type of meditation technique you’ve chosen for yourself, be prepared to spend more time in meditation as you begin to incorporate the new activities, concepts, and principles. It will be a process and will take some time to learn how to bring your mind and spirit to become totally relaxed.
If you’re unsure which type of meditation is right for you, seek the guidance of a qualified coach or instructor.
Once you practice the art of meditation, you’ll develop your own personal preferences, and over time you can customize your meditation for your own mind and body.
Find your own balance and explore meditation techniques and methods to create your own meditation success style to understand what works best for you.
Once you make a personal and conscious decision to learn meditation, you’ll find new peace each day, comfort in the silence, and improved health over time as a result. You can learn meditation and get started for meditation success today!
Simplify Your Meditation Practice For Success and Get Better Results
If you’re having difficulty meditating, you may be pushing yourself too hard. You’ll often get better results by learning to lighten up. These are some techniques for relaxing both your body and mind while meditating.
How To Relax Your Body
1. Sit where you feel comfortable. Meditating can take place on a chair as well as a cushion. Find a position that you can hold comfortably. Practice good posture by straightening your back and lowering your shoulders. If you use a chair, plant both of your feet firmly on the ground.
2. Walk around. If sitting for long periods causes you unease, you can start out with a walking meditation. You may also want to alternate between sitting and walking until sitting becomes more tolerable.
3. Change your position. Feel free to adjust any body part that starts to bother you. If your foot falls asleep, give it a good shake.
4. Dress comfortably. Select clothing that will let you move and breathe. That usually means loose-fitting garments with elastic waistbands. Dressing in layers is also smart so you can quickly adapt to chilly or hot rooms.
5. Eat light. Stick to foods that you can digest easily like yogurt drinks or green salads. Small frequent snacks will leave you feeling more alert than consuming heavy meals.
6. Practice yoga. Yoga is one of the best conditioning programs for seated meditation. You can study simple poses on your own or sign up for free classes in most communities.
7. Work up to a full lotus. There are some advantages to sitting in the full lotus position, but you can benefit from meditation whatever your capabilities. If you want to advance to the traditional posture, targeted stretches and sitting in a half-lotus are good intermediate steps.
How To Relax Your Mind
1. Let go of the outside world. Give your full attention to your meditation practice. Leave distracting thoughts behind until later.
2. Banish expectations. Look forward to whatever happens at each meditation session. Find meaning in the process instead of stewing over the outcomes.
3. Expect fluctuations. Your powers of concentration will be stronger on some days than others. Go with the ebb and flow.
4. Bring your attention back. Everyone experiences their mind wandering off sometimes. Accept it as natural. Devote your energies to spotting the issue and returning your attention to the present moment.
5. Observe without judging. Regard your passing thoughts with curiosity rather than labeling them as good or bad. Accept whatever situation you currently find yourself in and resolve to start from there.
6. Learn from every session. Take satisfaction in knowing that each session will teach you something about yourself and where you want to go. If you learn a single new thing, the time was well spent.
7. Switch to reading. Some days you may feel jet-lagged or keyed up about something, like your annual performance review, for example. It’s okay to read an inspirational passage during your usual meditation time when you’re going through a hectic period.
8. Plan ahead. While you want to give yourself an adequate degree of flexibility, it can also be helpful to provide some structure so you avoid feeling at loose ends. You may want to pick a topic in advance that you plan to meditate on or designate a certain time period for how long you plan to sit.
Meditation success is important, but it works best when you take a light-hearted approach. Free your body and mind from needless tensions. You’ll develop a more stable sense of peace that will carry over into all your daily activities.