Yoga

Meditation Instructions

Meditation Instructions

Meditation may seem daunting at first. Our monkey mind keeps wandering and it is difficult to control it. But, do not lose heart. With regular practice, you will be able to control your mind, and concentrate on a given task. This article reveals useful meditation instructions formulated by Swami Vishnu-Devananda.

Meditation Instructions
  • If possible, allot a separate place for daily meditation.
  • Early morning is a great time to meditate, as our mind would be fresh and unburdened.
  • In the beginning, meditate at the same place and time, so that your mind becomes conditioned more quickly.
  • Sit in a comfortable pose, with your back straight and head held high.
  • Try to minimize physical movements during the meditation session.
  • Start with a few minutes of deep and slow breathing.
  • Then, breathe rhythmically, inhaling and exhaling after three seconds each.
  • In the beginning, you should let the mind wander. Do not try to concentrate too hard, as your mind will become restless.
  • Now, start chanting a mantra, or focus on your breathing. Make this the focal point of your concentration through the meditation session.
  • With regular practice, you will reach a state of samadhi or super-consciousness.

Tips for Meditation
Find a quiet, comfortable place for daily meditation. Do not try to meditate in the middle of the day, as you would have other tasks to do. Dawn or dusk is the ideal time. With regular practice, your mind will start to yearn for this quiet time. These are the important meditation tips.

Meditation Instructions for Successful Meditation

  • Try to make meditation a regular habit.
  • Approach each session with a fresh frame of mind.
  • Ensure that you are practicing meditation correctly. If your method is incorrect, you will not accrue much benefit.
  • Do not let early doubts dissuade you. Think positively and you will reap rich benefits in course of time.
  • Do not have any per-conceived notions about what meditation is or is not. Your inner feelings and experiences will ultimately tell you what meditation actually is.

Read on to learn easy steps to master meditation in the second part of our article:

Five Easy Steps for Meditation

  1. Place
    Sit in a place where there are no distractions while you are practicing meditation. If you are beginner to meditate then you can try to sit as straight as possible and try to avoid leaning your back. You can use a mat or you can sit on the floor directly. But, make sure that you are free from all the distractions. Try to meditate for 5minutes initially.
  2. Set Time for your Meditation
    Most people often try to look for some excuses when they sit for meditation. One of the best ways to overcome such problems is to set time for your meditation. A few people feel that have been meditating for a long time. When you set time for your meditation then you can meditate accordingly and you wont feel that you have exceed your time limit for meditation. By setting time before meditation might help you to stop concentrating on time factor during meditation.
  3. Breathing
    One of the unique bodily functions is breathing. Without noticing we take 10 million breaths for one year. Most people are unaware of the fact that we communicate and connect with our bodies while breathing. When you breath slowly then you might feel relax and metabolism will be proper. Just try this – try to concentrate on your breathing. Make sure that you are breathing with all the awareness that is, you should concentrate on both inhalation and exhalation. Do not pressurize yourself while breathing. Breathe in a relaxed manner for good and better results. This should be done while meditating, pre or post meditation.
  4. Cut-Short your Thoughts
    The major goal of meditation is to be free from thoughts(which is impossible at one time) but, try to cut down the unwanted thoughts. If you start your meditation then you might suddenly get some thoughts on those things which recently happened. Just leave all those thoughts as they are past. So, try to get back yourself to concentrate on breathing. No matter how many thoughts you get in your mind while meditating just try to get back to breathing.
  5. Do not Listen to your Mind during Meditation
    How much ever you try to concentrate while meditating there is inner little voice(Mind) which always reminds about something in your mind continuously. So, do not listen to your mind during meditation.

These are the meditation instructions and the tips for an effective meditation.

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