“If you are quiet enough, you will hear the flow of the universe. You will feel its rhythm. Go with this flow. Happiness lies ahead. Meditation is key.” – Gautam Buddha
Inner peace, happiness, tranquility, clarity of thought; more often than not these words sound empty and phony, don’t they? Haven’t you wandered in your very own la la land every time you’ve sat in Padmasana? What am I cooking next? How do I make it through that meeting with the HR? What am I wearing for the date? Who’s winning the match tonight? Thoughts seem to flood through the veins and shoot right in the temple while trying to focus on that wee piece of inner peace, don’t they?
Well let me assure you something at this point. You aren’t alone in this boat. True meditation was never achieved in a day and it was never practiced to perfection in the 1st go ever. Meditation in itself is an art that requires consistency and practice. It requires more than just breathing in and out while sitting in Padmasana or any asana of your preference.
So, before we get into the ‘how to meditate’, let me first get to the ‘what exactly is meditation!’
Very simply put, mindful meditation or breath meditation is a technique in which we need to bring in our focus to our breathing. Making sure the attention is on breathing in and out while releasing all the thoughts without any judgments is the key to training your consciousness to be in the present moment. Being in the ‘Present Moment’ is what brings stability of the mind & soul as well as emotional clarity.
Meditation doesn’t just help release tension from the mind and muscles but also brings in a whole lot of steadiness in the emotions causing healing from anxiety and daily stresses. Regular practice of meditation is also known to promote compassion, relaxation, reduce pain and enhance empathy.
Here’s a step-by-step guide to this beautiful art of ‘Meditation’
Tip: Find a tranquil and uplifting spot to meditate. The right spot plays an important role in how well you sit through the session.
Step 1: Sit in Padmasana or upright, cross legged on preferably a cushion to give you support. If sitting on a chair, sit upright without your back leaning against the chair with your feet flat on the floor.
Step 2: Once comfortable in the position, place the palms of your hands down on your thighs, dignified and relaxed. Close your eyes and pay absolute attention to the stillness you feel.
Step 3: Notice the pattern of your breath and follow it. You can start by placing your attention on breathing in while also remaining aware of your environment. Be with each breath of air inside. Feel it entering through your nostrils and filling your lungs until the space around you dissolves into nothingness.
Step 4: Slowly start following both the breaths in and out for more focus. Make sure to breathe naturally without holding any air in or out.
Step 5: It is very natural at this point to get distracted by feelings and thoughts that arise in the mind. Remember, whenever a thought is taking you away from focusing, just take a deep breath and tell yourself to think about the breaths in and regain your posture. Start the process again and follow Step 3. Repeat.
Step 6: After the allotted period, end your session. However, after the end of the session, you needn’t give away the openness, calm and stillness you’ve experienced through it. Try to consciously carry it with you through the rest of the day.
Practice this till you’ve reached a point where focus comes naturally to you and meditation becomes synonymous with peace.
All of you may have at least once in their lives practiced meditation. But, doing it once is so much different than doing it regularly. It is a habit that makes all the difference in the world. It is what separates you from experiencing the true benefits of it or not.
Create a routine: Make this practice a part of your everyday life. Ensure that you add it in your to-do list each day. Setting reminders would be a good way to start it.
Be realistic with expectations: Rome wasn’t built in a day and peace is definitely not going to be achieved in a single day as well. Be realistic with your goals and expectations and remember it is consistency that will play a huge role in the results here.
Make it fun: Add a fun element in your meditation routine to break the serious monotony. You can add your favourite incense to the room or play soothing music.
Challenge yourself: Challenge and reward will keep you motivated to be regular at meditation. Slowly increase the time of your meditation each day and sit in peace for a longer period.
Learn more on meditation and various ways you can practice it to achieve peace simply by getting in touch with me.