Meditation isn’t complicated. However, it can still be difficult to meditate effectively and gain the most benefits from your time meditating. It’s a simple thing that can require a lot of experience to master that Zen like state in your every day life.
There are many things that can disturb your ability to focus. If you can control the variables that interfere with your focus, you can learn to effectively meditate and gain the full benefits.
What about all those pesky thoughts. Keep going back to your mantra or breath. And those pesky thoughts are actually coming up to be released and releasing stress from your mind and body, so don't think you're not doing it right if your mind is busy. Instead know that you're releasing stress and keep gently taking yourself back to the mantra or breath.
Try these following tips to increase the benefit you get while meditating:
1. Limit the Distractions
Find a peaceful place for meditation and a time that suits you. Turn off all devices that can break your focus during meditation. Find a quiet room or space outdoors. Consider setting a timer or a bell that chimes at intervals to avoid meditating for too long or falling asleep.
2. Slowly Increase the Distractions
Most people meditate alone, in a dimly lit, quiet space to start with. The real trick is to be able to meditate in a loud, crowded, uncomfortable space. If you can meditate under less-than-ideal conditions, the rest will be easy.
Start with small distractions like a chiming sound. Once you’ve mastered those, move on to more challenging ones like vehicle noise or people talking nearby.
A great idea is to take a minute or two and try to meditate in each situation you face throughout your day. Each one represents a distraction at some level, so use these situations as a means to reduce you reaction to these noises that in turn will create a calmer day for you as you maneuver your way through these daily routines.
3. Try Meditating at the Same Time Each Day
Just as you get tired about the same time each night, your brain will learn to slow down and prepare for meditation. Keeping a consistent schedule to train your mind creates an internal rhythm for the meditation in your day as well making it easier for you to meditate and gain its benefits.
4. Limit Your Food Intake Before Meditating
Avoid eating anything for a few hours before you meditate. Digestion requires a lot of energy.
An empty stomach is one of the best ways to remain alert and focused during meditation. Always remain hydrated with water though.
5. Ensure You Have the Correct Posture
One of the most important parts of meditation is sitting in an upright position. Any slouching or leaning will create muscular tension to maintain that position. Sit up straight to achieve maximum comfort. Imagine you have a string that comes out from the top of your head that holds you up when meditating. If you slouch, imagine that string starts to pull tight. That is a good way to make you more aware of when you are slouching during meditation.
6. Relax Your Body
Tension is often seen as the enemy. There is a tendency to tense the body when concentrating or focusing. This makes meditation more challenging.
Focus on relaxing your muscles so it becomes a habit. You’ll find that when muscular tension starts to creep in, you’ll automatically start to relax. A good technique to help you begin relaxing is to focus on either the bottoms of your feet or the palms of your hands. This then brings your attention away from the muscles that are tense and allows for you to relax.
7. Meditate in a Familiar Environment
It’s important to learn to meditate in a variety of environments but try to spend most of your meditation time in one place. You’ll begin to associate that location with meditation as you do your bed with sleep.
8. Reflect on Your Meditation
Ask yourself what you can do to meditate even better. Keep asking this question and use the answers to your advantage. Don’t force the answers to come to you. Just empty the mind and don’t label anything that your mind wanders off into. Let what comes through for you naturally.
Meditation has so many benefits, but there are probably more benefits than you realize.
The more effectively you meditate, the more you’ll get out of it
When you first sit down to meditate, remind yourself that all your challenges and concerns will have to wait until you’re finished. This can be a powerful tool to keep distracting thoughts at bay.
Enjoy the benefits of a deeper and more meaningful meditation session. Put these tips into practice to reap the greatest rewards.
Let yourself be the calm not the chaos.
Enjoy your Zen like qualities and embody them some more.
PS Sitting on a table as pictured may not be quite what you do in your work environment, but keeping your light-hearted playful spirit active is a good compliment.
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P.S. Chapter 5 in the book Keys to Freedom. How to Unlock Your Ability to Thrive in Changing Times is "Meditation, Mindfulness and Sleep"
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