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It often feels like there is just not enough time in the day to get everything done.

How to Meditate

Our stress and tiredness make us unhappy, impatient and frustrated. It can even affect our health. We are often so busy we feel there is no time to stop and meditate! But meditation actually gives you more time by making your mind calmer and more focused. How does your body feel? What is the quality of your mind?

Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Repeat this to the count of 10, then start again at one. Come back when you wander. Your mind will wander. This is an almost absolute certainty. When you notice your mind wandering, smile, and simply gently return to your breath. Develop a loving attitude.

When you notice thoughts and feelings arising during meditation, as they will, look at them with a friendly attitude. See them as friends, not intruders or enemies.

How to Meditate - How to Meditate

They are a part of you, though not all of you. Be friendly and not harsh. Lots of people think meditation is about clearing your mind, or stopping all thoughts. Instead, just try to practice focusing your attention, and practice some more when your mind wanders. Stay with whatever arises. When thoughts or feelings arise, and they will, you might try staying with them awhile. Yes, I know I said to return to the breath, but after you practice that for a week, you might also try staying with a thought or feeling that arises.

We tend to want to avoid feelings like frustration, anger, anxiety … but an amazingly useful meditation practice is to stay with the feeling for awhile. Just stay, and be curious. You can also find a wide range of guided meditations and instructional videos on YouTube. For a more immersive experience, look into attending a spiritual retreat where you will spend several days or weeks in intensive meditation. Vipassana Meditation offers free 10 day retreats at centers throughout the world.

Though not for everyone, some people find that reading spiritual books and sacred writings helps them understand meditation and inspires them to strive for inner peace and spiritual understanding. Some good books to start with include: If you wish, you can pick out elements of wisdom that resonate with you from any spiritual or sacred texts and reflect on them during your next meditation session. Practice mindfulness in your everyday life. Meditation doesn't have to be limited to your practice sessions.

You can also practice mindfulness throughout your day-to-day life. For example, in moments of stress, try to take a few seconds to focus solely on your breathing and empty your mind of any negative thoughts or emotions. You can also practice mindfulness when you eat by becoming aware of the food and all the sensations you experience as you eat. No matter what actions you perform in your daily life—whether it's sitting at a computer or sweeping the floor—try to become more aware of your body's movements and how you feel in the present moment.

This focus and awareness is living mindfully. All you need to do is focus directly on something in your surroundings or a specific sensation in your body. For example, you might focus on the blue color of a pen or folder on a table near you or examine more closely the feeling of your feet on the floor or your hands resting on the arms of your chair. Try doing this if you feel like you are distracted or you find your mind is wandering, or if you are feeling stressed. Maintain a healthy lifestyle. A healthy lifestyle can contribute to more effective and beneficial meditation.

Try to eat healthily, exercise , and get enough sleep. You should avoid watching too much television, drinking alcohol, or smoking before meditation. These activities are unhealthy, and they can numb the mind—preventing you from achieving the level of concentration necessary for successful meditation. Understand that meditation is a journey. Meditation is not a goal that you can complete, like trying to get a promotion at work. Viewing meditation just as a tool to achieve a certain goal even if your goal is to be enlightened would be like saying the goal of a stroll on a beautiful day is to walk a mile.

Focus instead on the process and experience of meditation itself, and don't bring the desires and attachments that distract you in day-to-day life into your meditation practice. When beginning, you shouldn't be too concerned with the quality of the meditation itself. As long as you feel calmer, happier, and more at peace at the end of your practice, your meditation was successful.

Having a calm and focused mind helps you to be in the moment, concentrate better, and be more aware. Boxing and many other sports requires quick responses and concentration so it should be of great benefit. Not Helpful 1 Helpful Yes, Meditation comes in many different forms.

As long as you are following your particular process and are consistent with it you will be fine. Not Helpful 2 Helpful How can I find the time to meditate? I am so busy with school, family duties and after school programs! Consider meditating right before bed, at a time you would normally be winding down for the day. Meditate instead of watching TV or using the internet. It will help you sleep better and will clear your mind before sleeping, which is great if you suffer from constant thoughts before bed.

Not Helpful 38 Helpful Does meditation help with bad thoughts? And does it help in the long run for creating better thoughts for yourself? This is actually one of the main purposes of meditation. It will help clear away bad thoughts and prevent them from recurring. According to Buddhist philosophy, one component of meditation is developing kindness and good thoughts toward yourself and others. Not Helpful 45 Helpful Not Helpful 3 Helpful Is it okay if I meditate at night before I actually fall sleep by just lying on the bed?

This is perfectly normal because you can clear the thought in your mind and fall right to sleep. It is suggested though that you sit up with crossed legs when meditating and when done, you can just plop yourself in a lying position and sleep with zero thoughts in your head! Not Helpful 16 Helpful When I try to meditate, should I be thinking about anything or try to empty my mind completely? It is good to try to empty your mind almost completely.

  1. The Best Way to Start Meditating as a Beginner - wikiHow;
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That means focusing only on a mantra or other relaxing words, such as metta meditation. Having a safe, quiet space will keep you better focused. For the start, 15 to 20 minutes is probably as long as you can maintain a single meditation period, as a beginner offering early-on experience.

Just keep doing it once or twice a day. Not Helpful 31 Helpful Meditation helps with anxiety and self-control in general, so it could help with stage fright. Not Helpful 5 Helpful If you are really good at blocking off sounds and not letting it be a distraction, then yes. If not, the TV sounds can get distracting, especially when the laughing sound come on. It is strongly recommended that you do not leave the sounds on when meditating.

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  • Not Helpful 12 Helpful Is clearing your mind the same as telling it to shut up or pushing thoughts away? If not, is that a bad way of trying to clear your mind on a day-to-day basis? Clearing your mind is actually passive. By returning to the present whenever your mind wanders, eventually your mind will become clearer. The same goes for pushing thoughts away. By pushing them away, you are trying to control something -- but you can't have a clear mind if you're constantly busy controlling things.

    It's like trying to fall asleep while juggling. Not Helpful 27 Helpful I want to try meditation as a way to reach out to my spirit guide. Answer this question Flag as Include your email address to get a message when this question is answered. Already answered Not a question Bad question Other. By using this service, some information may be shared with YouTube. Article Summary X To meditate, start by finding a calm, peaceful spot where you won't be disturbed, like the park or your bedroom. Did this summary help you? Let your worries melt away.

    Do what works best for you. What works for some people might have other techniques that might not work for you. Don't let that get you down. It is hard even in the beginning to concentrate. You'll get used to it once you regularly do. You just need dedication.

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    • Meditation practiced over a long period of time has been shown to have many beneficial results and is well worth continued practice. Increased mindfulness and awareness, reduced stress, calmer and more relaxed moods, improved memory and focus, and an increase in grey matter brain cells in various parts of the brain. If you find it difficult to meditate for the length of time you have chosen, try a shorter time for a while.

      Almost anyone can meditate for a minute or two without experiencing intrusive thoughts. Then, as the ocean of the mind calms, you gradually lengthen your meditation session until you have achieved the desired length of time. Don't expect immediate results. The purpose of meditation is not to turn you into a Zen master overnight. Meditation works best when it is done for its own sake, without becoming attached to results.

      It is easy to lose track of time while meditating.

      Relaxing Music for Stress Relief. Calm Celtic Music for Meditation, Healing Therapy, Sleep, Yoga

      Being concerned about time can be distracting to meditation. Some people find it liberating to set a timer and let it be concerned about how long you have to meditate. Choose a gentle timer. If it is too jarring, the anticipation of the alarm can be distracting. With good posture, it will be easier to breathe as your lungs will have more space. In fact, you may notice how most of the muscles in your torso work to help you breathe, from the muscles in the base of your pelvis to the ones in your neck, centered on the main breathing muscle, the diaphragm.

      They work just a little, assisting the diaphragm. If you notice this, it's a good sign you have established a good posture. The right posture is easy and comfortable. You almost feel like you are floating. What you do with a silent mind is up to you.

      As Twinkle Khanna is deep in meditation, husband Akshay Kumar sneaks in to click a picture

      Some people find that it is a good time to introduce an intention or a desired outcome to the subconscious mind. Others prefer to "rest" in the rare silence that meditation offers. For religious people, meditation is often used to connect with their God s and receive visions. Some benefits of meditation that are less observable for most people include: Please do not expect immediate results.

      This may take weeks, but do not become discouraged! Don't allow your inner voice to creep in through the back door of your mind. Observe it, but don't associate with it.

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      If you want to meditate, and feel exhausted, tired, sore, or anything, even just unrelaxed, to the point where you try but don't succeed, try doing something relaxing. A walk, or run, then a shower or a bath. As all will relieve stress. Then go back, and try again.

      Breathing in through the nose and out through the mouth will help regulate breathing. The benefits of meditation can be experienced long before the practitioner has been successful in maintaining focus or clearing the mind, simply as a result of the practice.

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      Make some effort to be mindful of your mood and thoughts when not meditating. You may notice that you feel calmer, happier, and sharper on days when you have meditated, and notice a decrease in these qualities when you have not. If you suffer with lumbar spinal problems, do your sessions in your bed in the morning, evening or both while already in bed. Article Info Featured Article Categories: Featured Articles Meditation for Beginners In other languages: Thanks to all authors for creating a page that has been read 8,, times.

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