Learn effective steps for meditation to enhance your meditation session. Meditation is good for your mind, but sometimes your body needs a little tweaking to get it to cooperate. These are steps for meditation you can take before and after meditating and during your session to relieve physical discomforts and make it easier to concentrate.
Steps For Meditation Before and After You Meditate
1. Stay active. Keep an active lifestyle with yoga, regular walking, and hiking so that you can spend as long as you want meditating. You want to exercise not only to maintain your ideal body weight and energy level as this also keeps you feeling refreshed and relaxed during your meditation session.
2. Train for flexibility. Simple stretches help prevent stiffness and aches. Warm-up first to prevent injuries. Hold static poses and gradually extend your range of motion.
3. Eat light. Heavy meals tend to cause drowsiness. Select foods that are easy to digest and try eating smaller and more frequent servings.
4. Limit alcohol and caffeine. Depressants and stimulants affect both your body and mind. Take prescription medications as directed, but limit other substances that can make you foggy or jittery.
5. Dress down. Wear clothing that feels good. Garments that are soft and loose will protect you from feeling itchy or pinched. Bring along a sweater you can take on or off depending on the room temperature. Kick-off your shoes.
Steps For Meditation During Your Meditation Session
1. Scan your body. Start out by checking in with your body from head to foot. Breathe deeply through your nose. Become aware of any spots that are tense or uncomfortable. Imagine your breath is healing them.
5-Minute Mindfulness Body Relaxation Scan Meditation
2. Minimize saliva. Our mouths produce saliva all the time but it can feel more conspicuous when you’re meditating. Pressing your tongue lightly against the roof of your mouth inhibits any excess.
3. Rest your arms and hands. Bend your elbows and place your hands in your lap cupped together with the palms upturned. If you prefer, you can rest them at your sides.
4. Lower your shoulders. Stress often shows up in raised shoulders. Gently lower them and press them back. This will bring your chest forward and make it easier to breathe deeply.
5. Lift your head. Hold your head up and slightly forward. This will take the pressure off your neck.
6. Support your feet. Uncross your legs and place your feet flat on the floor if you’re sitting in a chair. If you’re sitting on the floor, center them in front of you.
7. Relax your eyes. Avoid eye strain and visual distractions by softening your vision. You can close your eyes or keep the lids barely open. Allow yourself to remain aware of your general surroundings without honing in on any individual item.
8. Shift positions. It’s okay to move anytime you feel stiff or uneasy. Just simply settle into your more comfortable position and continue on with your meditation session. Retrace your recent thoughts if your attention gets pulled away temporarily.
9. Get a chair. Unless you grew up in a monastery, sitting on the floor for long periods may be difficult at first. Pull up a chair. Pick a comfortable chair with a flat seat and a straight back, make sure your feet can touch the floor comfortability.
10. Walk around. Walking meditation is not only great for beginners but will help you when you feel restless or need help concentrating in addition to your seated meditation practice. This will help you change up your meditation session to keep meditation interesting and fun.
Staying fit and maintaining good posture will enrich your meditation practice. Regular exercise will allow you to sit longer and can help with working through any distractions. This will result in a calmer mind and a better meditation experience.
7 Ways to Make Meditation Easier
Are you struggling with your steps for meditation practice? I found out that meditation has become my best personal development program and has allowed me to learn methods of focus and resilience to help me accomplish much more in a shorter time.
Enhance your meditation experience:
1. Find the proper position. If you can sit in a full-lotus meditation position for hours and that works for you, that’s great! However, for most people, it’s not necessary. Here are two key ideas to help your posture in your steps for the meditation process:
* The position must be comfortable enough to hold for the duration of your meditation. The longer you find your meditation session expanding, you will need to explore how to make your posture more precise so you can keep the body as comfortable as possible.
* Avoid being so comfortable and well-supported that you fall asleep. For this reason, sitting is ideal. Experiment with different positions until you find one that works for you.
2. Start slowly. Take the time needed in learning how to sit still and controlling your thoughts. It will take effort and an understanding of meditation methods to find what will work for you personally. Just don’t give up too easily, it is well worth the time and effort.
It seems like you’re not doing anything, so why can’t you do it indefinitely, or at least until you need to use the restroom? But meditation is hard work! You can start with the mp3 below to get a feel for meditation and build from there.
5 Minute Guided Breath Meditation For Beginners
3. Give yourself the best chance to be successful. Some situations make the steps for meditation easier to perform than others. Choose an environment conducive to meditating.
* Choose the right time. It’s easier to meditate when you’re relaxed than it is to meditate when you’re stressed or pressed for time. Plan your steps for meditation accordingly.
* Limited noise in your environment and level of activity makes it easier to concentrate and focus during your session. Find a suitable location for your meditation practice.
* Avoid meditating when tired. You’ll find yourself falling asleep.
4. Consider the use of guided meditation. It can be easier to meditate on someone else’s voice than to take the task alone. There are plenty of free options online you can try.
5. Give different types of meditation a try. One is sure to appeal to you more than others. Do a little research and determine which steps for meditation and methods interest you the most. Here are a few to get you started:
* Zen, Vipassana, Mindfulness, Metta, Mantra, Transcendental, Taoist, and several types of yoga meditation. Learn about several meditation methods that interest you and learn which ones you would like to try. Experimentation is good to help you learn as much as you can.
6. Meditate with others. It’s not always easy to know if you’re meditating properly. Meditating in a group setting can provide the instruction and support in your steps for meditation that you need to advance your meditation practice. Try several different meditation groups in your local area before making a decision. You’ll find one group that appeals to you more than the others.
7. Use a meditation timer. It’s normal to wonder how long you have been meditating along with the constant checking of the time. You might want to get it over with, or you might be worried about being late for your next activity. A meditation timer allows you to relax into your meditation and permits a higher level of focus. You can always advance in your meditation until you don’t feel the need for a timer later.
Meditation is a simple process, but challenging. It’s important to do everything you can to make your meditation sessions as productive and peaceful as possible without distractions. While learning how to meditate effectively, learning meditation can be difficult at times, it isn’t impossible. Be persistent in exploring and learning the best steps for meditation and enjoy the many benefits that meditation provides.
8 Tips to Better Meditation
Meditation isn’t complicated. Sometimes, it can be difficult to meditate effectively from time to time and gain the most benefits from your time meditating even when life gets in your way. It’s a simple thing that requires a lot of experience to master.
You will find many things that can disturb your ability to focus. Just be determined to get the benefits of meditation for your life. If you can control the variables that interfere with your focus, you can learn to effectively meditate.
Try these tips to expand your steps for meditation and increase the benefits of meditating:
1. Limit the distractions. Find a peaceful time and place for meditation. Turn off the radio, TV, and cell phone. Close the windows and doors to avoid the noise outside. Consider setting a timer to avoid meditating for too long or falling asleep.
2. Slowly increase the distractions. Most people meditate alone, in a dimly lit, quiet space. The real trick is to be able to meditate in a loud, crowded, uncomfortable space. If you can meditate under less-than-ideal conditions, the rest will be easy.
* Start with small distractions. Once you’ve mastered those, move on to more challenging ones.
* A meditation technique is to take just a minute or two and try to meditate several times throughout your day when you can. These minutes can really add up and will help you to develop better focus and awareness.
3. Try meditating at the same time each day. Just as you begin to get tired at about the same time each evening, your mind will learn to slow down in preparation for meditation. Just keep a consistent daily schedule to train your mind and enjoy the benefits.
4. Limit your food intake before meditating. Avoid eating anything for a few hours before you meditate. Digestion requires a lot of energy.
* An empty stomach is one of the best steps for meditation to remain alert and focused during meditation.
5. Ensure you have the correct posture. One of the most important parts of meditation is sitting in an upright position will create muscular tension in an effort to maintain that position. Sit up straight to achieve maximum comfort.
6. Relax your body. Tension is the enemy. There is a tendency to tense the body when concentrating or focusing. This makes meditation more challenging.
Autogenic Training: Guided Autogenic Progressive Relaxation: Alpha/Theta
* Focus on relaxing your muscles so it becomes a habit. When you feel the sensation that muscular tension starts to creep in, you’ll automatically relax and shift your body into a better position.
7. Meditate in a familiar environment. It’s important to learn effective steps for meditation to meditate in a variety of environments but try to spend most of your meditation time in one place. You will find that that location will soon become a place of peace from the storms of life.
8. Reflect on your meditation. Ask yourself what you can do to meditate even better. Keep asking this question and use the answers to your advantage.
Meditation has so many incredible benefits, many are intangible, but there are so many incredible benefits than you can realize at this time. The more effectively you meditate, the more you’ll get out of it.
When you first sit down to meditate, remind yourself that all your challenges and concerns will have to wait until you’re finished. This can be a powerful step for meditation tools to keep distracting thoughts at bay.
Enjoy your new-found steps for meditation of a deeper and more meaningful meditation session. Put these tips into practice to reap the greatest rewards.