There are many people who are already enjoying the benefits of regular or daily meditation practice. There are various reasons that encourage people to meditate, such as wanting to calm inner conversations, deepen understanding of oneself, seek calm, control emotions, feel comfortable moments of solitude, or practice the teachings of a particular faith. Whatever the reason, you may still be wondering what to do before meditating. Read this article so you can meditate well and stay motivated.
Step
Part 1 of 2: Preparing Before Meditation
Step 1. Decide in advance what you want to achieve by meditating
In general, people meditate for a variety of reasons, such as wanting to develop creative abilities, help visualize goals, control inner conversation, or build a spiritual connection. However, you don't need to look for reasons that are too complicated. If your goal of meditating is simply to want to be physically aware of your presence for a few minutes each day without being distracted by all sorts of business, this is reason enough to start meditating. In principle, meditation aims to provide a sense of relaxation and overcome anxiety caused by daily activities.
Step 2. Find a quiet place to meditate
If you've never meditated before, try to find a place that's free of distractions so you don't get distracted easily. Turn off the TV and radio, close windows to keep outside noises from being heard, and close doors so you don't get distracted by noise from other rooms. It may be difficult to find a quiet place if a friend or family member is in the house. Try asking them if they would like to share in keeping you calm while you meditate. Promise that you'll let them know when they're done so they can resume normal activities.
- It's a good idea to light a candle with a certain fragrance, decorate the room with a wreath, or burn incense to better meditate.
- Dim or turn off the lights to make it easier to concentrate.
Step 3. Use a sitting mat during meditation
A sitting mat for meditation is also called a zafu, which is a round pillow as a place to sit on the floor to meditate. Unlike chairs, these pillows are made without a backrest to prevent your body from slouching and losing energy. If you don't have zafu, use sofa cushions or other pillows so you don't feel sore from sitting upright or cross-legged for too long.
If your back hurts from sitting for a long time without a backrest, sit on a chair. Try to be physically aware of where you are and keep your back straight as long as it's comfortable. After that, lie down until you are ready to sit down again
Step 4. Wear comfortable clothes
Don't let anything take your mind off the meditative state. So don't wear clothes that distract you, such as jeans or tights. Choose clothes that you usually wear to exercise or sleep because loose and comfortable clothing is the best choice.
Step 5. Meditate when you feel comfortable
Once you get used to meditating, you can use meditation as a way to calm yourself down if you're feeling anxious or stressed. However, if you are a beginner, it may be difficult to concentrate if you don't have the right frame of mind. So, if you want to start meditating, try doing it at a time when you feel relaxed, for example when you wake up in the morning or when you can rest after school or come home from work.
Think about things that might be bothering you before you sit down to meditate. Have a snack if you're hungry, go to the restroom if you need to, and so on
Step 6. Set up a timer near you
To make sure that you can meditate long enough without distracting yourself by checking the time, set a timer for your desired timeframe, such as 10 minutes or 1 hour. Many cell phones have a timer or look for websites and online apps that you can use to manage your time.
Part 2 of 2: Meditate
Step 1. Sit on a pillow or in a chair with your back straight
An upright posture will make it easier for you to concentrate on your breath each time you consciously inhale and exhale. If you are sitting in a chair with a backrest, do not lean back or bend over. Try to sit up straight as much as possible.
Choose the most comfortable leg pose. You can stretch your legs in front of you or sit cross-legged on the floor, if using a seat mat. No matter how you sit, your posture should always be straight
Step 2. Don't be confused by your hand pose
We often see in the media, people usually meditate with their palms on their knees. If you don't like this pose, that's okay. You can place your palms on your thighs or just straighten your arms down. Choose a pose that makes it easier for you to calm your mind and concentrate on your breath.
Step 3. Bring your chin to your chest as if you want to look down
You can meditate with your eyes closed or open, although many people find it easier to meditate with their eyes closed. In addition, by looking down a little, your chest will expand, making it easier to breathe.
Step 4. Set a timer
Once you find a comfortable position and are ready to meditate, set a timer for your desired timeframe. Don't push yourself to reach the transcendental meditation stage for an hour in the first week. Start with short sessions of 3-5 minutes first until you can extend the time to an hour or more, if you prefer.
Step 5. Breathe while closing your mouth
You have to inhale and exhale through your nose during meditation. However, try to relax your jaw even if your mouth is closed. Do not tighten your jaw or clench your teeth. Just relax.
Step 6. Focus your attention on the breath
Focusing on the breath is the most important thing in meditation. Instead of trying not to think about everyday stressful activities, focus your attention on the positive: your breath. By concentrating fully on your inhalation and exhalation, you will find that all thoughts about everyday life can disappear on their own without the effort of ignoring them.
- Try to concentrate on your breath in a way that is comfortable for you. Some prefer to focus on expanding and contracting their lungs, while others prefer to pay attention to the flow of air flowing through their nostrils as they breathe.
- You can focus on the breath sounds. Try to direct your thoughts so that you focus on only certain aspects of your breathing.
Step 7. Observe your breath, but don't judge it
You just need to be aware of every inhale and exhale without having to judge it. Don't try to remember what you're feeling or what you have to explain about this feeling after you've finished meditating. At this moment, you just need to be aware of the breath. After one breath is complete, be aware of the next breath. Don't try to observe your breath by thinking, but become aware of your breath by feeling it.
Step 8. Redirect attention to the breath, if your mind starts to wander
Even though there are many things that you will experience while meditating, your mind can still drift to other places. You may have thoughts about work, bills, or deliveries you need to bring after this. Don't panic or try to ignore the thoughts about daily activities that start to pop up. Instead, calmly return your focus to the sensation of the breath in your body and let other thoughts pass by themselves.
- It may be easier to keep your attention focused on the inhalation and exhalation. Keep this in mind, if you find it useful. Try to concentrate primarily on the sensations you feel as the breath flows out of your body.
- Try counting breaths if you have trouble focusing your attention.
Step 9. Don't beat yourself up
Be prepared to accept that you will find it difficult to focus when you first start meditating. Don't be angry with yourself because beginners will usually have an inner conversation. As it turns out, some say that the process of returning to awareness of the present moment over and over again is the true "practice" of meditation. What's more, don't expect the practice of meditation to change your life in an instant. The effects of peace of mind will appear over time. Meditate every day for at least a few minutes and add more time, if possible.
Tips
- Turn off your cell phone ringtone before you start meditating.
- Meditating before bed will help your brain stop the thought process and make you feel more relaxed.
- Meditation is not an instant solution, but a continuous process. By practicing every day, you will realize that calm and peace is slowly growing within you.
- You will feel more relaxed if you meditate while listening to soft music.
- In general, meditation is done while focusing attention on the breath or chanting for example by saying "OM". However, if you prefer to meditate while listening to music, choose quiet songs. There's a song that is calm at first, but then turns into a rock song. Do not choose a song like this because it will interfere with the meditation process.
- Frustration comes from a sense of belonging. Face the feeling because this experience will teach you a lot about yourself after discovering the other side of meditation that makes you more peaceful. Free yourself from attachments and unite yourself with the universe.
Warning
- Beware if there are associations that ask you to pay a large amount up front to learn meditation. There are many people who are already enjoying the benefits of meditation and will be happy to help you free of charge.
- During meditation, you may get visions and some are terrible. Stop immediately if you experience this.
