Meditation aims to focus the mind and know oneself to reach a higher level of consciousness and feel inner peace. Although meditation has been practiced for thousands of years, scientists have discovered its benefits by conducting research. People who meditate regularly are better able to control their emotions, concentrate, reduce stress, and establish better relationships with others. Meditation done regularly makes you feel calm and peaceful in any condition. There are many different ways to meditate. If your current technique isn't working, try another technique before you stop trying.
Paul Chernyak, counselor, said:
"The frequency of meditation is greater than the duration of practice. Even if it's only 5-10 minutes a day, the benefits are greater than meditating for 1 hour once a week."
Step
Part 1 of 3: Preparing Yourself Before Meditation
Step 1. Find a quiet and comfortable place to meditate
Meditation should be done in a quiet and distraction-free location. A quiet environment keeps you focused on the activity at hand and makes it easier to ignore external stimuli and distractions. Make sure no one interrupts you while you meditate, for example for 5 minutes or half an hour. The place to meditate does not need to be too large. You can meditate in your bedroom or on a patio bench, as long as you can be alone and no one else is bothering you.
- If you've never meditated before, avoid all external stimulants that distract you, for example by turning off the TV, cell phone, or other device that makes a sound.
- If you want to meditate accompanied by music, choose a quiet song that repeats itself so it doesn't disturb your concentration. In addition, you can play white noise or recordings of soothing nature sounds, such as the sound of running water.
- A place to meditate doesn't need to be quiet. So you don't need to wear earplugs. The sound of vehicles or barking dogs should not reduce the effectiveness of meditation. Quite the contrary, being aware of the presence of sounds around you without allowing them to dominate your mind is an important aspect of meditation.
- Meditation can be done anywhere, but not on the side of a busy street or noisy environment. Prepare a mat and then sit on the thick grass under a shady tree in a beautiful, cool, and quiet garden.
Step 2. Wear comfortable clothes
One of the main goals of meditation is to calm your mind and ignore the distractions around you. This goal is difficult to achieve if you are wearing clothes that are tight or uncomfortable. Therefore, wear clothes that are a bit loose. You don't need to wear shoes when you meditate.
- If you want to meditate in a cold place, wear a sweater or cardigan. Prepare a blanket or wrap a scarf around your neck so you don't get distracted by the cold.
- Be prepared to wear comfortable clothes if you don't have time to change at the meditation center. Take off your shoes before meditating.
Step 3. Determine the duration of the meditation
Before you start meditating, decide how long you want to meditate. People who have been meditating regularly are advised to practice 2 times a day 20 minutes / session. Beginners are advised to practice once a day for 5 minutes.
- After determining the desired duration, apply it consistently. Do not despair because the practice seems to have no results. You can meditate well if you practice patiently and diligently. For now, the most important thing is to keep practicing.
- Use a tool to monitor the duration of the exercise that doesn't distract. Set an alarm to sound softly when practice time is up or set the duration of the exercise using a specific event, for example when the call to prayer is heard.
Step 4. Stretch your muscles before meditating so you don't stiffen your body
Meditation is usually done while sitting with a certain posture for a certain period of time. Therefore, take time to relieve muscle tension or stiffness before meditating. A few minutes of muscle stretching helps you relax so that your body and mind are ready to meditate. That way, you don't focus on the painful body part.
- Take time to stretch your neck, shoulders, and lower back, especially if you're new to computers. Stretching the leg muscles focused on the inner thighs is especially beneficial when you are meditating while sitting cross-legged in the lotus posture.
- If you don't know how to stretch yet, learn some muscle-flexing techniques in preparation for meditating. Many meditation experts recommend practicing yoga as a way to stretch your muscles before meditating.
Step 5. Sit in a comfortable posture
One of the important aspects when meditating is a comfortable physical condition. For that, make sure you sit with a comfortable posture before meditating. Traditional meditation is done while sitting on the floor on a small pillow in the lotus or half lotus posture. This posture is uncomfortable if your leg, hip, and lower back muscles are not flexible and need to be replaced with another posture so that you can sit up straight comfortably.
- You can sit on sofa cushions, on a chair, or on a bench to meditate. Legs can be crossed or straightened.
- When sitting, point your tailbone perpendicular to the floor so that your spine is between the two sitting bones, which are the bones in your buttocks that support your weight when sitting. To keep the pelvis in the right position, sit on the edge of the soft sofa or place a block 7-10 cm thick under the back legs of the chair.
- Use a bench to meditate. This bench seat is usually installed in a slightly tilted position. If you are using a bench with a horizontal seat, insert a 2-3cm thick board on the back leg of the bench so that it leans forward.
Tips:
Don't force yourself to meditate while sitting if you feel uncomfortable. Meditation can be done while standing, lying down, or walking because the most important thing when meditating is feeling comfortable!
Step 6. Keep your body straight while sitting
Meditating with good posture keeps you comfortable. Once you've found the most comfortable sitting position, focus on your spine starting with your tailbone while imagining that each vertebra is lined up straight up to support your chest, neck, and head.
- You'll need to train to be able to relax your upper body while maintaining your balance without putting too much effort into it. Relax tense muscles. If you have to bend over to relax your muscles, check your posture to get your upper body back into balance so that tense muscles are comfortable.
- Aspects that play an important role when meditating are a comfortable, relaxed body, and a balanced torso position so that the spine is able to support the body from the waist up.
- The palms are usually placed on the lap facing up by stacking the right palm on top of the left palm. Also, you can place your palms on your knees or let them hang relaxed at your sides.
Step 7. Close your eyes if this makes you feel relaxed and easier to focus
Meditation can be done while closing or opening the eyes. Beginners should meditate with their eyes closed so that the mind is not distracted through the sense of sight.
- You can meditate with your eyes open if you are already practicing regularly. Use this method if you find it easy to fall asleep while meditating with your eyes closed or if disturbing thoughts occur, as some people experience.
- If you prefer to keep your eyes open, keep your eyelids relaxed. Don't focus your eyes on a particular object.
- You don't need to be in a trance because an important aspect of meditating is feeling comfortable and staying awake.
Part 2 of 3: Doing Basic Meditation
Step 1. Focus on the rhythm of the breath
The simplest and most universal technique is to meditate using the rhythm of the breath. This technique is perfect for those of you who are just starting to meditate. Determine a point on the stomach slightly above the navel and focus your mind on that point. Watch your abdominal muscles expand and contract according to the rhythm of your breath. Don't try to regulate your breathing pattern. You just need to breathe normally as usual.
Focus your mind on the breath and only on the breath. Don't think about how you're breathing or judge it (e.g., "This breath is shorter than the previous one."). You just need to pay attention to your breath while continuing to breathe normally
Step 2. Focus on the imagination as a guide for breathing
Imagine in your stomach (slightly above your navel) a coin rising and falling with the rhythm of your breath or visualize a boat bobbing in the sea as you inhale and exhale. Alternatively, imagine a lotus bud blooming and closing again each time you inhale and exhale.
Don't worry if your mind starts to wander. You are still a beginner and need a lot of practice. Refocus your mind on the breath and don't think about anything else
Step 3. Say the mantra over and over again so you can focus your mind
Another frequently used way to meditate is to chant a mantra (sound, word, or phrase) over and over again to calm the mind and experience a solemn meditative state. You are free to choose a spell, as long as it is easy to remember.
- As a mantra, you can say the words, "peace", "calm", "peaceful", or "quiet".
- If you want to use a traditional mantra, say "Om" which means universal consciousness or "sat, chit, ananda" which means "being, awareness, peace".
- While meditating, recite the mantra silently in your mind until your mind is focused solely on the word or phrase. Don't worry if your mind gets distracted. Refocus your attention and direct your mind on the mantra.
- Mantras are no longer needed once you experience transcendental awareness.
Do you know?
In Sanskrit, mantra means "instrument for thinking". Mantras are instruments that create vibrations in the brain so that you are unaffected by thoughts and experience transcendental awareness.
Step 4. Focus your mind on a visual object to deal with stress
Similar to chanting a mantra, you can meditate and attain transcendental awareness by focusing your mind on a visual object. This is called meditation with open eyes. For many people, this meditation technique is very beneficial.
- You are free to choose an object to meditate on. For example, look at a burning candle, crystal, flower, or a photo of a spiritual figure, such as Buddha.
- Place the object at eye level so that your head and neck are not strained when looking at it. Focus your gaze on the object until your vision begins to blur and your mind is focused solely on the object.
- Once the mind is fully focused on the object, you will feel a deep inner calm.
Step 5. Practice visualization if you want to focus on yourself
Visualization is another way of meditating that is quite popular. One of the most commonly used visualization techniques is imagining a relaxing place and then observing the details that are there until you feel a deep sense of calm. You are free to choose the place and it doesn't have to actually exist. Imagine a place that has personal meaning to you.
- For example, imagine a warm beach with white sand and clear water, a meadow full of beautiful flowers, a quiet forest with shady trees, or a comfortable and cool sitting room. Whatever you imagine, make sure you feel calm and safe.
- As you continue to imagine, start observing your surroundings once you're there. Don't try to create conditions around you. Just relax! You just have to imagine and let the details show themselves.
- Pay attention to what you see, hear and smell in your surroundings, such as the breeze in your face or the chirping of birds in the garden. Just let your imagination run wild and enjoy everything you experience like something real. When you are ready to end the meditation, take a few deep breaths and then open your eyes.
- You may come to the same place while meditating again or imagine another location.
Step 6. Perform a body scan to find and relieve tension
This meditation is done by focusing on one part of the body and then relaxing it. Start practicing while sitting or lying down comfortably. Close your eyes while focusing your mind on the breath. Direct your attention to one body part at a time while observing the sensations you feel.
- You can scan the body from the bottom up. For example, observe the sensation that appears in the toes. Try to relax tight toe muscles by releasing tension from your toes. When your toes are comfortable, do the same to relax the soles of your feet.
- Follow the steps above to relax your entire body from your feet to the top of your head. Make the most of your time focusing on each part of your body.
- When you're done relaxing all parts of your body, focus on your body as a whole while enjoying the calm and comfortable feeling after relaxing. Focus on the breath for a few minutes before ending the meditation.
- If you practice regularly, this technique will make you more aware of various bodily sensations and be able to deal with them in the right way.
Step 7. Do chakra meditation to develop a sense of love and compassion
The heart chakra is one of the 7 chakras or energy centers in the human body. The heart chakra is in the center of the chest and is associated with love, compassion, peace and acceptance. Heart chakra meditation is done by experiencing these things and sharing them with others. Before meditating, sit in a comfortable posture while focusing on the breath.
- When the body is relaxed, imagine green light emanating from the heart while visualizing your body filled with pure love and emitting light.
- Imagine the radiant love radiating out of the whole body and spreading to the infinite universe.
- After that, stay seated for a while while feeling the positive energy in your body and around you. When you're done, return awareness to your body and breath by moving your fingers, toes, arms, and legs, then slowly open your eyes.
Step 8. Do walking meditation to relax yourself while exercising
Walking meditation is a way of meditating by paying attention to the movement of the feet and being aware of the body's connection to the earth. If you want to meditate while sitting for a long time, alternate it with walking meditation.
- Find a quiet location so you don't get distracted while doing walking meditation. Take off your shoes if the floor is comfortable enough to walk barefoot.
- Keep your head up and look straight ahead, holding your palms together in front of your chest. Slowly step your right foot forward with full awareness and then pause before taking another step. Each time you take a step, make sure that only one foot moves.
- When you reach the end of the path, stop with your feet together. Then, point your right foot out and turn. Start again walking in the opposite direction with slow motion and full awareness.
- When doing walking meditation, focus your mind on the movement of your feet and ignore other thoughts. This intense concentration is the same as when you focus on the inhalation and exhalation while meditating while paying attention to the breath. You just need to calm your mind and realize the connection of your feet with the earth you are stepping on.
Part 3 of 3: Doing Meditation in Daily Life
Step 1. Meditate at the same time every day
Meditation will become part of your daily routine if this activity is included in your schedule and done at the same time every day. Meditation is much more beneficial if it is done every day.
- Early morning is the right time to meditate because the mind has not been filled with problems and stressors.
- Don't meditate right after eating. You will feel uncomfortable and have difficulty concentrating if your stomach is still busy digesting food.
Step 2. Join a guided meditation class to hone your skills
If you want to be more focused, practice in class with an experienced teacher. Search the internet for information on various meditation classes.
- Several fitness centers, yoga studios, schools, and meditation centers offer meditation classes in various locations.
- Look for meditation guides and video tutorials on YouTube.
- If you want to meditate more deeply, take a spiritual retreat where you can meditate intensively for a few days or a few weeks. Vipassana meditation centers offer free retreats in various locations around the world.
Tips:
Download a meditation guide app to get you ready to practice. The Insight Timer application provides a meditation guide that can be downloaded for free. Set the duration and level of the meditation guide as desired.
Step 3. Read spiritual books to expand your knowledge of meditation
For some people, spiritual books and scriptures can be used to deepen meditation and inspire them to feel inner peace and achieve spiritual understanding.
- Useful spiritual books, such as Meditation for Awakening Awareness by Anand Krishna, Superpower Mindfulness by Ajahn Brahm, Awareness of the Soul by Irmansyah Effendi, Quantum Ikhlas by Erbe Sentanu.
- If needed, jot down meaningful wise messages from spiritual books or scriptures and meditate on them while meditating.
Step 4. Practice mindfulness meditation as you go about your daily life
Meditation is not limited to scheduled practice sessions. You can do mindfulness meditation on the move by being aware of what is going on inside and around you in certain situations throughout the day.
- For example, when experiencing stress, take a few seconds to focus solely on your breath and free your mind from negative assumptions or emotions.
- Mindfulness meditation can be done while eating by observing the food and all the sensations that arise while eating.
- No matter what activities you do every day, such as sitting at the computer or sweeping the floor, try to be aware of every movement of your body and the sensations you're feeling at the time. This ability to focus and mindfulness allows you to live your life with mindfulness.
Step 5. Do grounding exercises so that you live life in the present
Grounding techniques help you live your daily life mindfully. When practicing, you only need to focus on a specific object or physical sensation that you feel.
- For example, focus on the blue color on the pen or folder on the table. Feel the sensation that arises when the soles of the feet touch the floor or the palms are placed on the armrests of the chair. Use this technique if you feel distracted, have trouble concentrating, or are under stress.
- You can focus on several sensations at the same time, such as holding a keychain while hearing a key ring, feeling a key touch your palm, and smelling metal.
Step 6. Adopt a healthy lifestyle to support meditation
Meditation is beneficial for improving physical and mental health, but it is more effective when combined with adopting a healthy lifestyle, such as eating nutritious foods, exercising regularly, and getting enough sleep at night.
Don't watch too much TV, drink alcohol, or smoke before meditating. These activities have a negative impact on physical and mental health so that the mind becomes dull. This condition makes it difficult for you to concentrate which is needed to meditate properly
Step 7. Think of meditation as a journey, not a destination
Meditation is not a goal to be achieved like getting a job promotion. If meditation is seen as a means to a certain goal (even if your goal is to achieve enlightenment), it is like wanting to take a leisurely walk with a goal of 1 kilometer on a sunny morning. Focus on the meditation process and experience you are having. When meditating, don't involve desires and attachments that distract you from your daily life.
When you start practicing, don't worry about the quality of meditation. As long as you feel calmer, happier, and more at peace after the practice, meditation has worked
Tips
- Don't expect instant results. Meditation does not turn a person into a Zen master overnight. Meditation is most effective if it is done while living without any target.
- If you find it difficult to meditate for the prescribed length of time, reduce the time for a while. Almost everyone is able to meditate for 1-2 minutes without being distracted by distracting thoughts. Once your mind has calmed down, you can gradually extend the duration to reach the allotted time.
- Concentration is not easy for people who are meditating for the first time. You will get used to it if you meditate regularly. Be patient and keep practicing.
- Meditation shouldn't be complicated. You just need to inhale and exhale as you relax and let your thoughts pass you by.
- You are free to decide what you want to do when your mind is calm. Some people use it to convey intentions or desires to the subconscious. Some prefer to "rest" in the silence experienced by meditating. For adherents of certain religions, meditation is often used to establish a relationship with God and receive revelation.
- Apply the method of meditation that is most appropriate for you. The technique that is most ideal for someone else may not necessarily work for you. Practice meditation in various ways until you find the one that works best for you.
