As a beginner or intermediate meditator, you might have a few doubts. You might be looking for answers to questions, such as how to start meditating, apply it to your daily life, overcome problems faced while meditating, etc.
In this article, I have shared many powerful tips for you to start meditating and extract maximum benefit from it.
What are the Basic Requirements to get Started with Meditation?
#1: What is meditation?
Different people use it for different purposes. Some practice it to improve health, overcome stress and anxiety, and self-development, while some use it for spiritual awakening.
#2: How to start doing meditation?
There is no specific preparation to get started. Chose a time and place to do meditation. You can even practice for two minutes per day.
But do not expect instant results. Practice it daily and monitor changes on weekly basis.
#3: What is the best time to meditate?
There is no particular time to meditate. It depends on your schedule. But for most people, the best time to meditate is early morning after bath and before breakfast.
#4: At what place should you meditate?
Meditate at the same place and time every day. Your brain relates to that place and is, therefore, able to focus in a better way. You won’t get distracted.
#5: What should be the duration of meditation?
You can start practicing with one, two, or five minutes per day. Do not skip even a single day and practice it daily if you want to benefit from it. Slowly you can increase the duration to twenty minutes or more as per your convenience.
There is no specific duration to meditate. But do not practice beyond your capacity as you might get bored and give up the practice. Remain consistent and include a few mini-meditation sessions in your daily practice.
#6: What is the best meditation posture?
Proper posture is required as the body and mind influence each other. The best posture is sitting straight either on a cushion on the floor or chair. Keep your arms and legs relaxed and your spine straight. It is a posture that helps you focus the maximum.
#7: Which technique to practice?
Try experimenting with various techniques in the beginning. When you find one that goes well with your personality, stick to it, and practice daily.
What Obstacles and Distractions you can Encounter During Meditation?
#8: Do you fall asleep during meditation?
It may happen if you are deprived of sleep, tired due to excessive physical work, not maintaining proper posture, or meditating for longer than your capacity.
What can you do?
Try to focus on the object of meditation, reduce the duration of practice, do not do meditation right after meals, do stretching exercises, or take a shower before meditation.
#9: How you think and feel during meditation?
Your body and mind will try to distract you from focusing. Sometimes you may feel your body itching or your mind starts wandering. Meditation teaches you how not to react. Use your powers to stay focused and practice self-control.
#10: What is the need for correct posture?
Proper meditation posture helps you stay focused and alert. But don’t be over-obsessed with it as it will lead to distraction. With regular practice, you will find the comfortable and the right posture for you.
#11: Why should you focus on the breath?
Focus on the inhale and exhale process and do not try to change breath deliberately. Enjoy the natural process of breathing. It also acts as a therapy to control asthma.
#12: How to know the quality of your practice?
Note down the number of times you got distracted or lost your focus. Also, calculate the duration for which you were able to focus on the meditation object, such as breath without any distraction and mind chatter. Do not do this regularly. Only analyze once or twice to know your development.
#13: How to tackle motivational imbalances?
Meditation is an essential part of your life. It is not an option. So, even if you are tired, busy, sad, etc., sit and meditate daily. The more you continue to practice daily, the less the number of mood swings you will experience.
How to Integrate Mindfulness into Your Daily Life?
Make mindfulness an essential part of your daily life.
Here is a list of a few moments of the day when you can spare some time from your busy schedule and take a deep breath:
- While commuting at the traffic light
- Waiting at the bus stop
- Before checking email
- Before breakfast
- Before stepping out of your house
These small shots of mindfulness will improve your life in a big way if done regularly.
#14: Which to do first: meditation or exercise?
If you get tired after exercising, then meditate first. Else, do some light exercises to freshen up your mind before meditation. But, make sure your breathing and heart rate come to normal before meditation.
#15: How to meditate at work?
Try to meditate for two to three minutes every hour. Incorporating these tiny mindful moments into your daily routine will make you calm. These moments will add up to 15 to 20 minutes of meditation a day.
#16: How meditation help sleep?
Your anxious mind never stops worrying. Therefore, doing meditation before sleep will calm your mind.
#17: Should you share your experiences with other people?
Practicing meditation with a group of like-minded people will help you grow. Else, stay quiet. Keep your personal experiences with you only rather than getting misunderstood by people around you.
#18: Are meditation and visualization the same?
No, they are not the same. In visualization, you use your imagination to focus on something from outside. But, in meditation, you focus on your inner self. You can start with visualization and then move on to meditation.
#19: How to practice deep meditation?
Once you have built the habit, you can deepen it by:
- Gradually increasing the duration
- Increasing the intensity by being more focused
- Increase the number of mini-meditations
- Read about meditation
- Collaborate with meditation practitioners
#20: How to know which level of meditation you have reached?
- Control over the mind and the body
- Complete focus
- Almost zero distraction
- A deep sense of calmness
- The body becomes still or immovable
- Sense of deep pleasure
- You forget about everything
So, when you meditate, your body and mind become calm. It relaxes your anxious mind, improves concentration power, and clarify your thoughts.
You can choose the meditation style according to your personality type. Also, take the help of the questions and answers listed above to clarify your doubts.
If you have faced any other question and have an answer to it, share it in the comments below.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2020 Preeti Shah