Deep meditation is possible. Proper warm-up exercises before doing meditation, such as deep breathing, relaxing your body, and developing an intention to go deep during meditation are the keys to deep meditation.
You can sit and start doing meditation. Or you can prepare yourself for a few minutes before the session. If done the right way, you will be more focused and calm.
Let us discuss the preparation process and the attitude you need to develop during meditation to increase your concentration level.
Step #1: Before Mediation
Calm Down Your Body and Breath
All the three – our body, mind, and breath are interconnected. So, if your body and breath are in a relaxed state, your mind automatically calms down. It regulates your stress level.
But, how to calm down your body and breath?
Sit in a comfortable meditation position or on the chair. Now take full deep breaths, inhaling through the nose and exhaling through the mouth. Breaths should be deep, long, soft, and soundless. Do this for five minutes. Breathing in helps you to focus on the present moment. Breathing out relaxes the muscles of your body and releases the tension.
Exhalation time should be longer than the inhalation time (almost double). You may find it difficult in the beginning, but slowly you will get used to it.
Cheer up Your Mind
Your brain always tries to seek pleasure and avoid pain. So, before meditation, develop a feeling of safety or calmness to assure your brain that everything is well. In this way, it will not become restless.
To make your mind naturally joyful and quiet, follow these tips:
- Express your gratitude towards something.
- Recall the joy you experienced doing meditation in the past.
- Feel happy that you are devoting time out of your busy schedule to heal yourself.
- You can also do a short prayer to elevate your mood and become more attentive.
- Try to generate a feeling of kindness in your heart.
Select a safe and quiet place to meditate. Remove all the interruptions, such as mobile phones, pets, or any stuff that might distract you while meditating.
If you cannot find a noise-free space, cover your ears with earplugs or headphones.
Power of Positive Affirmation
Focus on your intention before practicing meditation. Develop a sense of strong will power and determination. You can affirm yourself by saying something like this to yourself:
For the next ten minutes, nothing can distract me, and I will not think anything. I will only focus my entire energy on my meditation. Now I will start to concentrate.
Even if you have weak will power, by practicing the above affirmation, you will develop an intention of doing the meditation.
Step #2: During Meditation
Let Your Mind Wander
In the beginning, your mind will wander. Various kinds of thoughts may arise during meditation. It is not your fault. So, never blame yourself for these thoughts. It happens because your mind tends to get distracted. So, it will take you some time to train your mind to remain focused and calm.
Find Happiness in Concentration
The mind tends to seek joy and avoid pain and suffering. The moment your mind focuses on the object of meditation, you feel stable and calm. Your mind will start to appreciate the joy of concentration. Your mind will focus, and your concentration level will increase.
Step #3: After Meditation
Soft Transition from Meditative to Normal State
When the meditation time gets over, come out of it slowly and not hurriedly. Let the mind be in a state of joy. Slowly move your fingers, neck, and finally open up your eyes. Transiting this way incorporates the essence of meditation into your daily life.
Maintain a Journal
Develop a habit of taking down notes of your experiences during meditation. You will know the working style of your mind. It will make you able to practice meditation in a better way.
A few of the questions you can include in your journal are:
- What was the duration of the meditation session?
- How did you feel after the session?
You could note down how many times you got distracted, the type of distractions and feelings, and how much time you could focus.
Consistent practice is the key to success. Experiment with new techniques till you find the perfect one for you. Ideal meditation practice will help you focus, and you will experience more benefits.
Share how these tricks will help you in your practice and affect your daily life 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