Meditation can vary widely in practice, but most forms involve a few key elements. Here’s a general guide to what you typically do when meditating:
- Find a Quiet Space: Choose a peaceful location where you won’t be disturbed. This helps in minimizing distractions and creating a conducive environment for meditation.
- Adopt a Comfortable Position: Sit in a comfortable posture. This could be on a chair with your feet flat on the ground, on a cushion, or cross-legged on the floor. The key is to maintain a posture that is relaxed yet upright, keeping your back straight.
- Set a Time Limit: If you’re a beginner, start with short sessions like 5-10 minutes. As you get more comfortable with meditation, you can gradually extend the duration.
- Close Your Eyes or Soften Your Gaze: You may close your eyes to reduce visual distractions or keep them slightly open with a soft gaze, typically directed downwards, to maintain alertness.
- Focus on Your Breath: Direct your attention to your breathing. Feel the sensation of air entering and leaving your nostrils, or notice the rise and fall of your abdomen. Using the breath as a focus point helps anchor your mind and reduce distractions.
- Acknowledge Wandering Thoughts, Then Gently Redirect Your Attention: It’s normal for your mind to wander. When you notice this happening, acknowledge it non-judgmentally and gently bring your focus back to your breath or chosen point of concentration.
- Maintain a Non-Judgmental Attitude: Observe your thoughts, feelings, and bodily sensations without judgment. Meditation is about noticing and accepting what is, rather than suppressing or controlling your thoughts.
- Incorporate a Mantra or Focus Object (Optional): Some meditative practices involve focusing on a mantra (a word or phrase) or a physical object. This can serve as an alternative focal point to your breath.
- Mindfulness and Body Scan (Optional): In mindfulness meditation, you observe your thoughts and emotions as they are. A body scan involves mentally scanning through different parts of your body, noticing sensations, tensions, or simply the presence of each part.
- End Your Session Gradually: When your meditation time ends, don’t rush to stand up. Slowly become aware of your surroundings, your body, and any sounds around you. Gently open your eyes (if they were closed) and take a moment before getting up.
Remember, meditation is a practice and it’s normal for it to feel challenging, especially in the beginning. The key is regular practice and patience with your progress.
