How to Meditate - How to Meditate Properly
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| How to Meditate |
How to Meditate
The unfortunate reality is that, while most of us are aware of the benefits of meditation, relatively few of us really practice it on a daily basis. There are many challenges to overcome before we can adopt meditation into our daily life. I overcome those challenges and have been meditating daily for the past two years, as well as intermittently during the day! I've gained more serenity and joy in my life as a result of meditation; I'm less reactive and anxious, and I have more energy and creativity! And I know you can reap these advantages as well!
But first, I believe it is necessary to define meditation. Many of us have misguided beliefs about meditation. The most prevalent myth about meditation is that it is all about getting rid of thoughts! That would guarantee failure for everyone! Meditation, on the other hand, is about becoming an observer of thinking rather than a reactor to it.
Meditation is simply being fully present in the moment! You are aware of the truth of who you are beyond your body and mind while you are in this meditative state.
Have you ever been taken aback by a stunning sunset? So much so that you forgot about what happened 5 minutes ago and didn't consider the future? You were entirely immersed in the moment and felt alive on the inside? That's meditation for you!
So, now that we've defined meditation, how do we apply it to our daily lives? I understood why I had battled for years before developing a regular meditation practice, but I was intrigued to see whether others felt the same way, so I organized a worldwide poll on the top hurdles to meditation and received over 400 replies from people in 46 countries. The top SIX largest obstacles to meditation, and how to overcome them, are listed below!
The first obstacle is a lack of time.
TIME is the most significant barrier to developing a regular meditation practice. There isn't enough time in the day for us to meditate! (It's worth noting that this was not simply a "American" phenomena. People from all around the world complained about not having enough time to meditate).
However, there are four simple ways to include meditation into your life without disrupting your present schedule!
First, I ask you to use your waiting time to meditate.
The average person spends 45-60 minutes every day waiting. We wait for appointments, in traffic, in line at the grocery store, and on hold on the phone. Those valuable "waiting times" can, however, be converted into meditative times.
Take a moment to observe your breath the next time you're waiting for an appointment. Or, the next time you're in line at the grocery store, take a moment to grin from within.
Second, make one of your daily activities your meditation. Meditation can be included into any of the following daily activities:
*brushing your teeth *emptying the dishwasher *showering *eating *walking *folding and ironing laundry
Consider your breath when you clean your teeth. Consider the vitality in your hands and mouth. Feel the aliveness in your palm as you put each dish away while emptying the dishwasher.
Third, make your dog or cat your meditation companion! Have you ever observed how your dog is entirely immersed in the present while walking? So you may join your dog in this delightful condition. Notice the aliveness in your feet with each step when walking the dog. Take note of the vibrancy of the trees, birds, and your surrounds. Take note of the softness of the cat's fur when you pet it. Be truly present with your dog or cat!
Four, practice meditation while driving! Of course, you should not close your eyes and meditate while driving. However, you can be fully present when driving with your eyes open. Notice the aliveness in your hands as you contact the steering wheel while driving. Notice your breath at a stop sign or in traffic.
These are easy ways to include meditation into your daily life without disrupting your present schedule. We'd all have a daily meditation practice if we all practiced these simple things!
Second obstacle: A lack of self-control
Lack of self-discipline is the second major barrier that people encounter when trying to include meditation into their daily lives. It requires discipline to meditate. I'm aware that many of us begin with the best of intentions to practice daily exercise or meditation, and while we may stick with it for a few weeks, we often lack the discipline to keep it up.
Personal trainers, life coaches, and other occupations were developed for this reason. to keep us focused and to hold us accountable!
Find a meditation companion if you struggle with discipline. Invite a friend, coworker, spouse, or other loved one to join you in adopting meditation into your daily routine. Make each other responsible.
Alternatively, if no one is available to meditate with you, inform your partner, spouse, friend, or coworker of your plan to practice daily meditation and ask them to check in with you to see how you are doing.
A meditation buddy can be as helpful and effective as an exercise partner!
Lack of a suitable location or space for meditation is the third obstacle.
Not having the appropriate location or room to meditate was cited as the third major barrier. It's a "perceived impediment" here. Literally, you can meditate anywhere, even while operating a motor vehicle or moving through a busy mall.
Not having a designated space or area to meditate is frequently used as a justification. We'll never be able to meditate if we wait around for the ideal conditions.
I assign everyone who wants to meditate to do so in a public area. They can pass through the wall while taking in the sights and sounds of other people and locations, as well as their own breath or the life in their feet.
Fourth obstacle: Falling asleep
Sleeping is the fourth most frequent impediment to meditation. Yet many meditation CDs advise that it's fine to doze off because you are still benefiting from meditation. The only advantage is a restful night's sleep for you! But there is also a benefit to that. Being attentive is meditation. It entails being totally in the present. You are not meditating when you are sleeping.
Here are some suggestions if you doze off during meditation:
*Avoid meditating right before going to bed. Many of us wish to meditate every day but frequently don't give it much thought until we are getting ready for bed or in bed, at which point we attempt to meditate. Of sure we'll nod off.
*If you're able, try meditating in the morning or in the middle of the day.
*Meditate periodically throughout the day in brief sessions. Once more, take a moment to focus on your breath when you wash your teeth or take a shower.
Fiveth obstacle: There are too many sidelines
There are too many distractions to meditate, according to the fifth most frequent complaint. However, they don't always have to be.
My cat Vinnie, for instance, meowed at me during one of my meditations. Also, he refused to stop. He yearned for my focus. Now this would be a diversion and a reason for most individuals to cease their meditation, right? As an alternative, I sat with him on the floor, opened my eyes, and noticed my breath while petting him. During my meditation, I included my cat. He turned into my meditation rather than becoming a diversion for me!
if you are meditating when anything distracts you. Take note of it. Just let it be. If something requires your attention, take care of it while continuing to pay attention to your breath.
Having no idea how to meditate is obstacle #6.
So many people feel unqualified to practice meditation. We overcomplicate meditation when we don't need to! Being present in the moment is key to meditation, to reiterate. Finding what works for you is exactly what matters!
Once more, you may fit meditation into your calendar without taking time away from other activities. Your life can turn into a form of meditation. The times during the day when we are entirely in the moment are what matter. And through meditation, we come to understand the joy of who we truly are!
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