(Today’s Post is a Guest Post from blisslotus.com)
I often share with others the beauty, inner peace and opportunity for growth that daily Meditation has opened up in my life. Both medical and holistic professionals agree that taking on a life of focus, clarity and calm has health benefits and personal introspective opportunities that few other daily activities can create for you. Newbies to Meditation may not yet understand how to reap the rewards and begin to realize a Meditative state. Here are some valuable starter tools one could use to learn how to Meditate and nurture the development in concentration and clarity.
The Quiet Room
Nothing is more important to your Meditation than the ambience of the room. Finding a distraction free area, one that is clutter free and peaceful can be the key to setting the tone to your mental and physical relaxation. For some this is their personal bedroom, for others it could be the basement. As long as there is no cell phone, no television and certainly no computer or work then you can pretty much meditate anywhere in your home.
Lighting is important to set the mood as well. Soft light, candles or even a completely darkened room all bring about the body’s natural tranquil setting readying it for the meditation about to begin. Often music, ambient noise or nature sounds are used to enhance the meditative experience. There are plenty of options available online or in stores for meditation audio. Music has been proven to calm the brainwaves and mute the thought process that brings about disruption in the mind.
Most meditation takes place in the seated position. With legs under you or sitting cross-legged, imagine your back is a straight tree stump coming out of the ground. You may place a pillow under your hips if this helps to maintain that upright posture. Position is important as it helps you focus, breathe and reach the body’s fullest potential. Some meditators find that laying on a mat, back straight and legs straight is a more comfortable position to begin. Either way is acceptable as this is your experience and there is no exact, ‘right’ way. Hands can lay comfortably at your sides or resting on your knees. Focus is usually best achieved with eyes closed gently. Now you are ready to initiate the process of meditation.
Traditionally we breathe completely through our noses when we are in a relaxed state. During meditation we inhale through our nose, but then exhale through our mouths. This deeper type of breathing calms the body quicker and allows us the ability to focus on our breathing instead of our thoughts.
Begin by taking in one deep nasal breath. Think a positive thought on your inhalation – about your family, your friends, a favorite vacation spot, anything that makes you happy. Then, on the exhalation through your mouth, blow out a negative thought – anger towards someone, feelings of being judged, etc. Continue this breathing process for one to two minutes or until you feel you have a good flow. Then you may begin resuming normal breaths.
Focal Points and Mantras
Both experienced and new Meditators can benefit from a focal point. A focal point can be something as simple as a candle’s flicker or something in your mind that you visualize. Picturing a star twinkling in a sky of darkness, a wave on the ocean over and over – anything that busies your thoughts and keeps you motivated in your meditation. Some add a mantra to their focal point, repeating a phrase or sound over and over again. There is no exact phrase to repeat, but some suggestions are “I am worth it” or “I am one with my universe” or the simple, “Om”. The point of both focal points and mantras are to maintain that effort and concentration to allow your body the natural process of complete and utter relaxation. Your thoughts do not have hold of you during a meditation, you become one with mind, body and soul.
Accepting Thoughts and Completing the Meditation
During your meditation you may start to wander. Shopping lists, work matters or stress may try to enter and take hold. Just observe your thoughts, let them pass on by and don’t give them a moment to bother you. Refocus on your breathing and your focal point or mantra so you can regain your meditative composure.
Once you have completed your meditation and feel that you are ready to accept and give back what it has given to you, take in your final whole breath. Slowly open your eyes and readjust yourself to your surroundings. Rise from your position, welcome in the unity and pay it forward.
Peace and Blessings.
For more information and other guides on how to meditate or grow in your meditative experiences, you can visit www.blisslotus.com. Content on this site was provided by Sara Kutliroff, a motivational and holistic writer who can be reached via her blog at www.kutliroffpages.blogspot.com.