“I know but one freedom and that is the freedom of the mind.” – Antoine de Saint-Exupery
by Lori Smith
Ones goal when they have made the decision to learn to meditate is to first learn to quiet and focus the mind. With regular practice you will learn to reach a higher level of awareness, harness your inner calm, access your sense of peace without distraction and enable you to start a journey that will take you on your path of relaxation, calm, peace and true enlightenment. When connected to our inner self there is a sense of freedom and tranquility that transpires within our minds, spirits and even our physical bodies. That connection strengthens and grows as our ability to reach that inner peace becomes easier with practice.
When first learning and beginning meditation…..there are a few techniques that can help….
Finding a calm and peaceful place to sit….meditation should be done in a place you are comfortable, calm and at peace. The quiet will help you to focus without distraction or interruption. Try different places that can offer this quiet……a small room that you can close the door, outside in nature if possible, or anywhere you can be alone and have the privacy you need. The amount of time you meditate will depend on you and how focused you are……but even the shortest of meditations can be beneficial.
Make sure your clothing is comfortable….keeping focused and calm can be a rather difficult task if you do not feel comfortable and have to shift positions once you begin. Loose fitting clothing can be the best way to solve this. I suggest not wearing your shoes to give your feet freedom during your meditation as well. The looser the clothing, the more your mind can focus on the task at hand and not the physical discomfort of clothing that is too tight…… if you are outside and wish to be barefoot that is a great way to physically feel your connection to the earth and all that surrounds you…..
Be aware of your posture….how and where you sit is according to your comfort, trying to focus your mind while in an uncomfortable position will not work. Your mind will drift and you will not be able to retain any focus on what your are trying to do. Whatever position you choose be sure your spine is straight…..a balance of the body is a balance of the mind…..imagine yourself on a string and someone has pulled that string making you sit up straight. So be sure to make yourself as comfortable as possible before you begin. Support for your back can help if you find it hard to sit without it…..even using a chair if you are unable to sit on the floor or ground. Just be sure that what you choose creates a comfort that will not disrupt your meditation and pull the mind away from the focus once you begin.
Keeping your focus….focusing while meditating simply means that instead of the sharp mental state you may normally feel during you day, you pay attention in a much softer, gentler way to what you choose as your center, your focus. Whether it be an image in your mind, a mantra you have chosen to use that has meaning to you and can focus your mind, it is what works for you and you alone. Placing your focus on your breathing, especially in the beginning is a good way to learn this. The simplicity of focusing on your breathing acts like a conduit between what’s inside you and what’s outside.
Dealing with emotions….don’t allow your mind to create movies surrounding your strong emotional responses………simply become the observer of what you feel and think…..observing with a non-judgemental attitude can be the best way to keep the mind focused…….once you have acknowledged drifting thoughts and emotions, set them aside and refocus your mind and how it reacts to those emotions….then bring your attention back to your breathing…..this gives you a clearer path to dealing with them.
Stretch your muscles before you begin….You will want to be sure that you are comfortable before you begin, cramps from tightened muscles will only succeed in distracting you and disrupting your focus. It is important as you will be sitting for a period of time in one position. This will allow your muscles to stretch and be ready for meditation. The legs as well as the lower back are especially important as you don’t want them to cramp while you are in meditation.
~~I hope that these few tips along with others you will find out there will help you to have a successful meditation session and it leaves you feeling relaxed and rejuvenated.
The benefits of a daily meditation practice are numerous. Calming the mind, relaxing the body and bring the spirit to a centered feeling brings balance into our daily lives and better equips us to deal with many different situations that arise with less stress, anxiety and more.. What is gained from its practice far outweighs continuing to deal unsuccessfully with all the negative emotions and stressful situations that present themselves in our lives.
A few of the benefits of meditation are:
lower blood pressure
lower metabolism
improve the heart rate
improve breathing and brain waves
decreases symptoms of stress and anxiety
improve symptoms of depression and trauma
improve sleep
improve appetite
create a more focused mind
increase healing (physically, emotionally and mentally)
It also helps in many other areas in our lives:
Connecting With Our Inner Peace——quieting the mind and allowing the negative to flow away from us.
Finding Joy and Happiness– inner happiness results from an inner peace that comes from knowing yourself in the best way possible……..to be able to feel confident in your decisions and that they make you happy.
Helps With Sleep Problems—–sleep issues such as insomnia and hyperness can be eased. Allowing the mind to wind down and calm with meditation after a long day can have a big influence on sleeping. Clearing the daily clutter from the mind allows for a more restful sleep.
Increases Intuitiveness —– it is possible to become more intuitive as the result of meditation.
Builds Self-Awareness and Self Confidence——calming the chaos in the mind and focusing more on our desires.
Becoming Less Affected by Anger and Emotional Outrage (being grounded) ——realizing the effect it has on everyday life. Creating heightened observational skills and senses. Anger begins to take a back seat.
Builds Creativity and Inspiration ——it boosts creativity and problem solving abilities as ideas come easily during meditation.
Meditation is not taught and learned overnight. The benefits don’t show immediately, practice, even just a few minutes a day can get one started and bring many positive changes to their life and their ability to learn and problem solve. Never see your effort as negative….practice regularly and you will in time achieve the desired goal for yourself.