Mindful Meditation: An Easy Guide to Learning How to Meditate

meditation

Meditation has been around for thousands of years, as a tool people use to relax, to center themselves, and to practice mindfulness.

Even though the academic research on mindfulness meditation isn’t as robust as, nutrition or exercise, there is a reason why it’s been around for so many years. Researchers are starting to get a better understanding of why meditation seems to be beneficial for so many aspects of life, from disease and pain management, to sleep, to control of emotions.

So now you are probably thinking, sounds great, how can I get started? Well, here are the simple and easy steps to begin your journey into Mindful Meditation.

The place

Set aside a special place for mediation, the atmosphere you build up will help still the mind.

The time

Choose a time when your mind is free of everyday concerns – dawn and dusk are ideal.

The habit

Using the same time and place each day conditions the mind to slow down more quickly.

The posture

Sit with your back, neck and head in a straight line, facing north or east.

The breath

Regulate your breathing – start with a minute of deep breathing, then slow it down. Establish a rhythmic breathing pattern – inhaling then exhaling for about three seconds.

The mind

Instruct your mind to remain quiet for the duration of your meditation session.

The focal point

Now bring the mind to rest on the focal point of your choice, either the Ajna Chakra (the point between your eyebrows) or Anahata Chakra (in the middle of your chest).

The object

Choose an object of concentration such as a mantra, a positive quality like love or compassion, or any symbol of an uplifting nature. Hold your object of concentration at your chosen focal pint throughout your session.

Giving space

Give your mind some space. Allow it to wander at first. It will jump around, but will eventually settle down into concentration as your breathing becomes more rhythmic.

Disassociating

If the mind persists in wandering, simply disassociate from it, and watch it objectively, as though you were watching a film.

Pure thought

Meditation comes when you reach a state of pure thought, but still retain your awareness of duality.

Samadhi

After long practice, duality disappears and Samadhi, the superconscious state, is attained.