Most meditations begin with sitting in a peaceful spot, closing one’s eyes, calming one’s thoughts, and concentrating on one’s breathing. However, meditating is more than just sitting quietly and breathing. We build mindfulness and compassion when we meditate; we train the mind to be less easily distracted and more focused in the present moment. We simply sit and gradually learn to let ideas and feelings come and go, using the breath as our anchor in the now.
Of all, it’s completely normal for the mind to race when we first begin to meditate. Because it is in the nature of the mind to think, it will continue to think – meditation is not about stopping your thoughts. We sit and practise observing our thoughts without being engrossed in them. We can learn to control our restlessness by becoming more aware of when our attention has wandered. The mind grows more at ease with the idea of sitting still as a result of meditation practice. We can begin to learn how to integrate the qualities we feel during meditation practice — peace, focus, compassion, and awareness — throughout our daily lives.
Now let us focus on the words that we have mentioned above-
Focus – the focal point of something, especially one that attracts or piques one’s interest.
Compassion– a strong feeling of sympathy or sadness for the suffering and bad luck of others and a wish to help them.
Mindfulness– It’s the ability to be totally present, aware of who we are and what we’re doing, without becoming unduly reactive or overwhelmed by what’s going on around us.
How to meditate?
Just follow these simple steps;
Step 1: Decide on a time and place that works for you. According to research, it is easiest to form a new habit if we do it every day at the “same time, same place.” Just don’t overthink it. The best time to meditate is whenever you are relatively free. Also, where is the ideal area to meditate? Wherever you feel most at ease and least distracted.
Step 2: Decide on the amount of time to meditate.
Start with tiny, manageable chunks of time — for example, 3, 5, or 10- minute sessions — is critical, especially for beginners, so you can build up your practice and find your sweet spot. An essential thing is to choose a length of time that is both productive and manageable so that you can keep showing up day after another.
Step 3: Make sure you’re sitting comfortably
Sit with your legs and arms uncrossed, your feet flat on the floor, and your hands on your lap or at your sides. Maintain a straight, but not overly stiff, back. A little cushion or rolled-up towel might assist keep your back straight if necessary.
Step 4: Decide whether or not you want the meditation to be guided.
Guided meditation is conducted by a trained instructor, either in person, meditation group, class or via audio or video available through various online apps. People who are learning how to meditate should use guided meditation. Most guided meditations have a similar structure: the teacher explains how the mind behaves during meditation, guides you through a specific meditation technique, and then suggests ways to incorporate the practice into your daily life.
How to make sure you continue meditating?
Showing up for meditation each day is important. But, with so many distractions and competing priorities, how can you maintain consistent discipline? An interesting fact- frequency is more important than duration in meditation. To put it another way, meditating for 10 minutes, seven days a week is better than 70 minutes, one day a week.
This “slow and steady” approach to developing a regular practice helps your brain to learn how to be awake and present at its own pace, as well as how to expand that awareness into your daily life.
Moreover, if we are focused on maintaining a regular, consistent, manageable practice, we will not become distracted from worrying about our progress or have to stop because we’ve overexerted ourselves.
Increased confidence in the process is another effect of continuing with the meditation process. And having that confidence can come in handy on days when meditation feels particularly challenging. The more we meditate, the more we can better understand what kind of approach is required each day. As we gain more confidence in our training, we learn to recognise that some days will be relatively easy, while others will necessitate more effort. Whatever it takes, be okay with it and carry on.