How to Meditate
There is plenty of advice out there that meditation is beneficial. The obstacle is many people don’t know how to meditate. There are many different meditation techniques. But regardless of what works best for you, meditation is sure to bring stress relief and a level of inner peace.
What time of day? Many people find first thing in the morning is a nice time to do it. At this point the mind is more quiet, so it can be easier to slip into the meditative state. Mornings are rushed, though, for many who meditate. This is why evening (and often right before bed) works better for some people. Another option is to schedule it into the middle of the day to inject some much-needed centering.
How long? Most people start with just 5 minutes. This is harder than it sounds. It can take 10-15 minutes just to get the mind to quiet down. People who are serious about it often build to 30 minutes to an hour per day. I know it may sound like time you just don’t have for yourself. It is important to remember, though, that you must take care of yourself if you hope to take care of anyone else.
How do you do it? There are many different meditation techniques available. Here is a short list:
- Silent Meditation–this is simply sitting upright, eyes typically closed. You are attempting to have no thoughts, or at least to release them as soon as you notice them.
- Blank Screen Meditation–this approach visualizes a blank screen on the inside of the head. You are staring at the screen (eyes closed), and if a thought comes you refocus on the screen.
- Flame Meditation–a really nice method involving staring at a candle to find peace and quiet the mind.
- Guided Meditation–here you are using a podcast or CD to guide your thoughts to help with relaxation.
It is nice to try different methods, and ultimately use the meditation technique that works best for you. It is important to be easy on yourself with this. It can be frustrating trying to quiet the ‘monkey’ of the mind. It can also be difficult to make it a priority. But the payoff is huge. Once you learn to stop intrusive thoughts while meditating, you will find you are able to do this more during your daily life. This will decrease your overall feelings of anxiety throughout the day. In many ways, being able to control the mind gives you a greater control over your life…your thoughts are your life.
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