Meditation can bring a variety of benefits to your life. You can use it to gain more energy, declutter and focus your mind, relax your body, attain peace, rejuvenate your spirit, and many other things. On a deeper level, meditation invites the power of presence and stillness. It gives you breathing room and space to expand.
Meditation allows your mind to go into a more profound and relaxed stage where you're more aware of your body and surroundings. There are various methods of meditation, but they all involve a goal to quiet your mind and achieve a state of inner calm.
Here are three simple strategies that can help you get the most from your meditation:
- Choose the best time and place for you. Because of crammed schedules and harried lives, many people often ask me how they can meditate if they only have 5 minutes. Of course, this very question suggests that your intention may be to cram your meditation into a busy dayâor that you're not that into it. Not a good start. If you really only have 5 minutes, my advice is to not try and "meditate" but to relax. If you're serious about getting a benefit from meditation, deliberately set aside 12 minutes or more. The time of day is not so important as long as you pick a time that works well for you.
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- Choose a time to meditate when you don't expect a lot of phone calls, texts, or kids knocking on your door. Silence your phone or put up a "Quiet Please" note during your session. A quiet space helps to quiet your mind–especially if you are a new meditator.
- If disturbing noise is inescapable, try to:
- use earplugs.
- listen to relaxing sounds while wearing headphones.
- listen to the sounds around you instead of trying to block them out.
- It's best to avoid times right before or after eating.
- Set the right mood to help you enter a meditative state. Closing the curtains, turning down the lights, lighting a scented candle, turning off loud appliances, or finding an outdoor nature spot might all help to create a calming atmosphere that facilitates meditation.
- Focus your mind. New meditators often try to start meditation by clearing their minds only to find it so difficult that they become too frustrated to enter a meditative state. Even when we're physically still, our minds continue to think. By focusing your thoughts, you can get your mind to work for you and not against while you train yourself to clear your mind. Here are some strategies to focus your mind:
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- Count your breaths. If you notice that you've become distracted. Return your focus to your breath and begin to count again.
- Breathe deeply and concentrate on relaxing the muscles in your body. Start with your head and work your way down to your toes or vice versa. Relax everything, including your tongue. Feel each part of your body going limp as you relax. With each breath, inhale peace and exhale your worries.
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- Envision a place that brings you happiness. This place can be real or imagined as long as you're relaxed and focused on holding the image in your mind.
- Find your inner peace. It's the place inside of you that remains still and quiet even in the midst of the hustle and bustle of the world.
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- When you're able to totally connect and stay present with this inner space, you can usually bring yourself to truly feel peace and happiness.
- Allow yourself to stay in this place for a while, calming and relaxing your body and mind.
Meditation may seem difficult when you first get started. Over time it becomes easier to reach a deep state of presence, peace, and relaxation. With continued practice, you'll come to see the benefits of meditation taking effect in everyday situations. Your meditation and your life will become more pleasurable and empowered.