Physically here, mentally elsewhere—sounds familiar?
That’s called being in default mode—and it is not the best way to go about your day, because we tend to be unhappy when we are in this mode.
Being too much in default mode can alleviate stress and negative emotions. The antidote of default mode is active mode, in which you are physically as well as mentally present in the moment.
Through mediation you can learn to stay in active mode more.
Basic Tips For Beginners
How difficult it could be to be a passive observer as you breathe in and out?
Well, when you start meditation, you are likely to find it’s much harder than you thought.
What’s worse, the harder you try, the hazier your focus becomes. And if you let go, as many meditation teachers so frequently tell, you are more likely to doze off than gain any sharpness in your observation.
But all this is natural…
Being completely in present and developing razor sharp focus requires patience and regular practice. Some useful tips are:
- Don’t be hard on yourself and don’t try harder (give it some time; your focus will improve.)
- Practice daily (there’s no shortcut to learning meditation.)
- Keep things simple
Expanding on the third tip, here are a few practical meditation techniques for beginners that are easy to follow.
Meditation Techniques For Beginners
1. Start small
Many meditators start with 3 to 5 minutes. You can do the same.
When you start, you may find that even 3 minutes is a too long a time period. Again, that’s ok, because many novices feel just what you are feeling.
The solution is to shorten the time. Why not start with focusing on say 5 breaths at first and gradually increase the duration?
There’s no shame in starting small. Meditation is not a race; your sharpness of focus, not the duration, determines the quality of a meditation session.
2. Do it your own way
Some like meditation mp3, some like walking meditation without any prop. Who’s to say which one is better? You do what works for you.
If you want to try meditation mp3, you can try those in which the presenter prompts you to do a body scan, that is, focusing on one part of the body for a few seconds and then another and so on while observing the sensations you experience as your focus is on each body part.
One advantage of this type, and other meditation mp3, is that they can be done while lying down. One feels relaxed and refreshed after completing a session. You can also use meditation mp3 to help you fall sleep after a rough day. Those who find initiating sleep difficult can do a session of meditation daily just before sleeping.
Walking helps many people concentrate better. Here’s a 10-min walking meditation program that you can give a try. It involves paying attention for one minute to each of the following:
- The feeling of you walking.
- The feeling of inhaling and exhaling.
- The sensations caused by wind touching your skin as you walk.
- The sounds you hear.
- The things you see.
Following these, for next 5 minutes, allow anything that you see or hear or sense to rise up in your awareness. If in this period if your mind wanders into the past or the future, gently bring it back to the present.
3. Use a mantra
A mantra is a repetitive vibration or sound that soothes and calms the mind. The most common mantra is “om”, but you can use any other too.
You can also listen to peaceful music, which helps you relax more quickly and better, making it easier for you meditate.
Meditation is simple; however, attaining a good level of focus requires practice. Adopt a meditation technique that you find most comfortable and practice regularly.