Here’s some easy meditation techniques that just about anybody can do who wants to learn how to meditate. Begin by finding a quiet spot where you won’t be disturbed or distracted. Turn off the phone, the TV and the radio. Remove anything from the room or from your line of view that could be a potential distraction. You need to get into a frame of mind where your sole focus is on this meditation exercise. That means not allowing any distractions to interrupt the process.
Next, seat yourself comfortably. Posture is important, so keep your back erect throughout this exercise. Now choose a specific word that has positive connotations for you. It could be something that is key to your religious beliefs. The standard in meditation is the word “Om” but you can use anything you’re comfortable with. Once you’ve found the right word, close your eyes. The idea now is to relax your mind and your body so you can carry out the meditation exercise more easily.
Next, you need to mentally inventory your body parts and consciously relax each one individually. Begin with your toes. Think to yourself that your toes need to relax and then feel them loosen up. Move through your feet, legs, and torso, and all the way up to your head. It’s important that you focus on each one of your muscles in order to relax it. As you’re moving through these meditation techniques, you should be able to sense the tightness leaving your body.
Throughout the process, breathe deeply and regularly, inhaling through the nose and exhaling through the mouth. And say your meditation word or phrase repeatedly. Inhale, say the word, then exhale. You don’t have to speak out loud if you would rather say it mentally.
If distracting thoughts enter your mind while you’re meditating, make a conscious effort to dismiss them. This is one of the hardest parts of meditation, so don’t be concerned if it takes a while before you learn how to prevent unwelcome thoughts from entering your mind. Simply acknowledge the thought, and let it go. Turn your focus back to your meditation word and your breathing.
When you’re done, remain seated and relaxed for a few minutes. Don’t stand up or open your eyes right away. Give yourself a little while to return to the here and now.
Your first meditation session should be about ten minutes or so, working your way up to about twenty. Don’t use a timer or alarm; that would be too jarring. Just check your watch or clock periodically. Try to perform this meditation technique on a daily basis. It’s also a good idea to do it more than once a day if you have the time. This can make a big difference to your stress levels. Make a point of scheduling time for it, whenever it fits your schedule the best.
After you’ve been practicing these meditation techniques for a week or so, you should be experiencing the benefits of meditation in your life. You should feel calmer and more focused.
