How to Build an Effective Meditation Practice?
Our mind is always busy. Thoughts, memories and emotions come and go, wreaking havoc on our focus throughout the most part of our waking hours.
You may ask the question: why meditate? Meditation creates a great opportunity for us to witness the rapid movement occurring in our mind and the ongoing distractions that prevent us from living in the present moment. This is one of the most effective ways to start observing your thoughts and feelings as they travel through your mind. The key to successful meditation is to witness your thoughts rather than identifying with them. You are not what you think.
If you've never tried meditation before, you may want to join our free 30 Day Meditation Challenge. As you progress with your practice, you'll learn how to manage these thoughts and how to gain a better understanding of your actions and feelings.
1. Set Up a Tranquil Meditation Space
Try to find a quiet and not too cluttered space to make it your meditation corner.
The main point of setting up this dedicated space is to create the right mood for meditation. By using only this space for your meditation sessions, your mind will eventually associate it to peace, serenity and living in the now.
2. Make Time to Meditate
Pick a time when your mind isn't too busy ruminating dark thoughts or organizing daily chores.
The ideal time to meditate could be in the morning, right after you wake up, before you start checking out your phone or your email inbox.
3. Create a Routine and Stick to It
Try to schedule your meditation sessions at the same time, in order to set a routine. Your mind and your body will soon learn to relax as the time for your daily meditation routine comes.
4. Make Yourself Comfortable
Sit in a comfortable position, look in front of you, with your back straight and tall. Make sure you aren't cold. Use a blanket or a wall to support your body, if you need it.
5. Breathe Deeply and Regularly Throughout Your Practice
By regulating your breath, you help your mind and your body relax.
Try to maintain this deep breath for the first five minutes, and then slow it down.
6. Don't Hang on Thoughts or Ideas
If you're like most of us, your mind will roam freely, as thoughts will be passing through your brain. Allow these thoughts to come and let them fade away. Just acknowledge them as they come and leave.
Becoming anxious because you can't chase away these thoughts isn't the way to go. Just observe your mind and your thoughts without any reaction.
Find a point to focus your attention on.
This point can be anything you wish. Pick one of your body parts or one of your chakras, close your eyes and focus your intention to rest your mind on that specific point.
8. Detach Yourself and Observe
Don't become attached to any of your thoughts. Allow them in, observe them and let them go. This is how you can witness the self and anchor your mind into the present moment.
As you reach a state of pure thought, you'll know you've achieved your goal to meditate.
10. Build a Practice
Start with 10 minutes of meditation per day. Gradually increase this duration, as you get used to meditating.
This practice will be your source of wisdom, serenity and peace. You won't understand how you've been able to live without it for so long!
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