It doesn’t matter if you’re new or experienced. Everyone can use some tips and tricks to upgrade their meditation experience. Here are Ten Power Tips for Meditation (plus two bonus ones, because we love you so much). Ommmmm.
1. Be Consistent
Choose one time of day that you may readily work into your program. The advantage of meditating at precisely the same time everyday is your biorhythms will correct to it like a custom, like falling asleep, eating and waking up. Your nervous system will develop accustomed to meditating at a special time permitting you to enter deep meditative states more readily.
Make sure that your telephone is turned off. In case you have kids, set a time asleep or when they are at school.
2. Create Your Space
Create a border between the external world and you even when you are only meditating for ten minutes.
3. Where to Meditate?
Reserve a particular spot in your home to meditate. It may be as simple as setting aside a comfortable chair or pillow, or an entire room if you have the space. Place a candle, flowers, or any unique things which have spiritual meaning for you on a table as an altar.
Creating a place that is reserved for meditation helps because Spiritual Energies gather in the place where you meditate; which makes it easier each time you sit in the same spot. Like going into a temple, church, or place of worship, with standard practice all you will need to do is sit in that place to feel settled, calm, and relaxed.
It can take many months of meditation to attain theta levels consistently during your meditation practice. Sacred Ground gives you the capacity to achieve those levels sooner, so that you can begin to experience the life- changing benefits. Whether you’re a new or experienced meditator, let Sacred Ground take you to your inner world.
4. Create a Reverent Atmosphere
Invent your own soothing ritual before you meditate. Maybe it’s at night after a bath, or at dawn before the rest of the world is awake. Light a candle, take a few deep breaths, and dedicate your meditation to the unfolding of your highest potential. Say a prayer, chant or burn some incense if you wish. A tranquil and reverent atmosphere helps to induce a meditative state. Some people find Meditation Music helpful.
5. Position Yourself for Meditation
Sit with your spine straight. Use pillows behind your back for support if needed. It’s important to get your spine right so energy can travel freely up and down your spine. You may sit cross-legged or on a comfortable chair with your feet flat on the floor. It is also possible to lie down, placing a pillow under your knees. If you tend to fall asleep when meditating, it’s best to sit up so you can stay awake.
Tip: Theta is the frequency of meditation. Because theta is right on the edge of delta, linked with sleep, it’s common for beginning meditators to drift into a nap instead of meditation. If you fall asleep easily when meditating try using Brain Power. It harmonically layers theta waves with very high beta frequencies to keep you awake and alert.
6. How Long Should I Meditate?
How long you meditate each day depends upon you. A good beginning is 10 to 15 minutes per day. You might find that you naturally expand your meditation time by adding five minutes here and there. Another way to expand the time you meditate is to set a goal of adding five minutes each week until you adopt a natural rhythm of twenty to thirty minutes. One of the pitfalls of beginning meditators is to be too ambitious. Trust your intuition and start off with an amount of time that feels comfortable for you.
Advanced meditators usually spend an hour per day in meditation. If you can gradually work up to forty or sixty minutes the better your progress will be. Consistency brings remarkable long-term benefits.
The key is to do it every day. The effects of meditation are cumulative. Richard Davidson, a professor of psychology and psychiatry at the University of Wisconsin says, “Modern neuroscience is showing that our minds are as plastic as our bodies. Meditation can help you train your mind in the same way exercise can train your body. ” Therefore, each and every minute you meditate you’re enhancing the biochemistry of your brain, building muscles that increase your mental, emotional and spiritual potential.
7. Sit, Breathe and Relax
When you meditate, take long slow deep breaths. Send the breath deep into your abdomen and then breathe out. Each time you breathe in imagine cleansing energy infusing your body. When you breathe out, ask your body to let go of tension and stress.
Tip: To quiet a busy mind count each exhalation, starting with one going up until ten, then begin the cycle all over again. If you forget where you are, go back to one and begin again. Do this for ten minutes to slow down mental activity. In the beginning many thoughts will come and go. When you notice you are thinking, bring your attention back to your breath. Linger on the peaceful space that lies between your thoughts. In time the space will expand.
8. Relax with a Body Scan
Don’t worry. We’re not talking about a trip to the hospital or an invasive procedure. You can perform your own meditation “body scan” with ease.
A body scan calms your nervous system, releases tension and helps you feel embodied – sometimes we spend so much time in our heads that we forget we have a body. Practicing this exercise for five or ten minutes is a meditation in itself. It’s also a wonderful way to settle down before you meditate.
To begin, direct your consciousness to explore your left foot. Feel the physical sensations inside and around your foot. Then move your consciousness up your left leg, to your knee, thigh and into your left hip. Imagine traveling through the arteries, tissues and bones. You might come across energy blocks or areas of numbness. You might feel tingling vibrations, as the cells come alive from your conscious attention. Observe the sensations. Experiment with how you can tell muscles to relax and let go simply by directing your will.
Do the same with the right foot and leg up into your right hip. Direct your awareness to the root chakra area – abdomen and buttocks. Next explore your stomach, heart and chest, traveling up to your throat. Then move down to your left hand, feel the sensations in each of your fingers, and travel up your arm to your left shoulder. Repeat with the right side. Research your neck and throat; discover how your throat can relax and expand . Travel into your brain, let your face and jaw relax. Allow the muscles around your scalp, temples and forehead to soften and relax.
Hint: EEG (electroencephalogram) research has revealed that when temples, the forehead and scalp are relaxed, theta activity moves more easily into the frontal cortex. When those muscles relax you are able to go deeper into a meditative state.
9. How to Handle the Mind
Gain the benefits of meditation even in the event you ‘re a new meditator. Balance your Chakras, become positive and reduce stress; fortify your immune system, and develop your creativity, by simply listening to Deep Meditation.
The first goal of meditation is quiet haphazard thoughts and also to find. The book, Learn to Meditate, says, “By watching your thoughts and learning to identify them as distractions you have begun the path of meditation.”
You’ll become conscious of how your mind runs around in circles with many different thoughts and memories as you practice meditation. At first your mind will be like a chatterbox, shifting from one concern to another, this can be natural. You might catch yourself thinking about work or solving issues. You remember things you forgot, like paying your credit card bill or might worry about something that hasn’t happened yet.
10. Label Your Thoughts
Find the quality of your thoughts and then label them.
- “These are busy, work ideas.”
- “These thoughts are negative and limiting.”
- “Here we go again with my To Do list. “
Subsequently gently return your attention to your breath and expand into the space between your thoughts.
Whenever you identify the quality of your thoughts, you are making enormous strides in meditation that will inevitably unfold in your life. In time you’ll become a keen observer of your inner world. You’ll find when you’ve fallen into negative thinking and you’ll learn to redirect your attention to thoughts that expand and improve your sense of self.
The highest amount of idea is positive . Your nervous system soothes and encourage states of wholeness and well being. If negative feelings arise, including fear, anger, regret or sorrow, label them and then gently shift your attention to something positive.
Bonus Meditation Technique #1 – Meditate Upon Your Divine Self
A powerful practice would be to meditate after your divine self, the self who holds vast potential and gifts. Use your imagination to find the spectacular being within. Drink from your well of knowledge that can multiply your joy and fulfillment in life. Exploring and contacting your divine nature is what meditation is all about. Guided Meditations that can help you create nurturing states of being and contact your higher self: Guided Meditation, Remember Your Destiny, Fulfill Your Heart’s Desire, Living Prayer.
Bonus Meditation Technique #2 – End with Feeling
At the end of your meditation session, only sit for a moment, feeling the energies moving within you. Before you leap back to the world this pause gives you the ability to integrate the meditation session into your lifestyle.