9 Ways to Make Meditation Easier and Successful :- The maintenance of a regular meditation practice can be difficult to achieve and maintain. Trying to find time to sit on your cushion can feel like an insurmountable task when you consider the demands of your everyday life. You realis that you haven’t eaten anything all day, or perhaps a stray cat finds their way onto your lap. When you finally do sit down, when nature calls, you realism those things. There is no denying that it might be challenging to maintain concentration.
9 Ways to Make Meditation Easier and SuccessfulÂ
The goal of meditation is to teach us how to accept our circumstances in their current state and to learn how to do so. The creation of the ideal environment or the anticipation of the ideal moment are not the focus of this endeavour. In point of fact, the moment when we are right in the heart of things might be the most fruitful and rich periods of time to practice.
1. Give the mind a job
Mind desires to have a sense of significance. We want it to feel as though it is in charge of everything, or at the very least, that it is the vice president of operations. We are able to work with the mind to make this less of a distraction when we are sitting if we are aware that it is going to come in.Many individuals believe that meditation is a means of clearing one’s thoughts.
Despite the fact that this concept is frequently assumed to be related with meditation, in the majority of traditions, it is considered to be the fruit or highest outcome of the practice rather than the activity itself. One may compare the act of sitting down to meditate with the intention of emptying the mind to the act of sitting down to play the piano for the first time and expecting to perform a sonata on the spot.
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To phrase it another way, it is reasonably implausible. Instead of expecting it to vanish completely, you can begin working with the mind by employing the tactics that are listed below. This will allow you to gradually educate it to calm down. The majority of these meditation techniques were taught to me by my instructors at Troika Mahasiddha Yoga; however, there are an infinite number of different types of meditation that can be practiced.
2. Visualize it
One of the ways to engage the imagination when meditating is through the practice of visualisation. People who have vivid imaginations and who take pleasure in daydreaming will find it particularly beneficial because it is an area that the mind is already familiar with and can work with. There are numerous applications of visualisation.
This can be accomplished by visualising particular colours appearing in the body or by imagining oneself in a serene and natural environment. You may also try visualising a hero, a mentor, or a deity with whom you have a special connection. Seeing my body as a body of light is one of my favourite basic visualisation meditations. I practise this meditation quite frequently.
3. Say it out loud
While meditating, silence is not required at all. Chanting and mantras have been practiced consistently since prehistoric times, and it is not necessary to master Sanskrit or Tibetan in order to make use of them. Additionally, in recent years, they have garnered attention for the good effects they have on mental and emotional health advantages.
It is likely that the chant “om” or “aum” is the one that is most commonly connected with meditation the most. “Om” is not a word in the traditional sense, yet it still carries a significant meaning .There is a reliable source. Moreover, it is an excellent chanting material. Because it requires you to fill your lungs with air before each chant is produced, chanting has the effect of automatically tuning you into the breath.
4. Count it out
When we meditate, there are some of us who look for structure. Counting occurs at this point in the process. Counting each breath from one to ten is all that is required of you in order to make use of this technique. When you reach 10, begin the process again. An enjoyable activity that can help you measure and enhance your focus is this one.
Many times, when I reach the age of 23, I realise that I forgot to begin over at ten. It may be a good idea to take advantage of the opportunity to relax and laugh at yourself if you have a tendency to become frustrated when you are meditating. During my practice of this technique, I find it most beneficial to keep my eyes open and concentrate on a particular location on the floor.
5. Do it lying down
There is more than one technique to meditate; the traditional upright position is just one of them. One of my favourite ways to meditate is to lie down and focus on my breathing. It is referred to as yoga nidra. In a manner analogous to a body scan, yoga nidra is a method that involves washing awareness through the body with each individual area of the body.
In addition, it makes use of intention setting and visualisation, making it a rather comprehensive approach. When I am experiencing feelings of exhaustion or being overwhelmed, my go-to practice is yoga nidra. It leaves me feeling refreshed, at ease, and a sense of accomplishment.
6. Focus on sensations
When I want to centre myself and feel more grounded, one of my favourite meditations is to concentrate on my body. These days, I spend a significant amount of time working on the computer, and the result is that there are times when I forget that I have a body at all. When I am working on the computer, whether I am seated or standing, I make an effort to be conscious of my posture.
Do you think I’m leaning in an odd way? Is my back in a straight line? Is it possible that I haven’t noticed that my foot has fallen asleep? There is a miniature meditation practice that can be done with just this little bit of awareness. Mindfulness meditation on sensations is what I do when I actually sit down to practise.
7. Move with it
Movement meditation is an excellent choice for those of us who struggle to remain motionless for long periods of time. If you are feeling sluggish and believe that a seated practice would send you to sleep, this can also be an excellent alternative for you to consider.
Walking in a labyrinth, practicing tai chi, or practicing gong are all examples of movement meditation practices that are available right now. Walking around my neighbour hoods is one of my favourite methods to incorporate moving meditation, and one of my favourite ways to do so is to simply add it on every time I go for a stroll.
8. Keep it short and sweet
The duration of your meditation does not need to be very long in order for it to be successful. There are advantages to even a short amount of practice, and it’s possible that long practices don’t offer any further advantages. Sessions of meditation that are shorter in duration are also far more practical. Taking a moment to pause what you’re doing and take a few deep breaths might sometimes be enough to give you a little bit of a boost of energy in the midst of the day.
It is recommended that you begin with a seated practice for a duration of only five minutes. You will be able to gradually increase your height till you are sitting for twenty minutes once you have been accustomed to it.
9. Set yourself up for success
If you want to identify the method of meditation that works best for you, you should experiment with a variety of approaches and timings. You might find that visualisations are the most effective method for you, or perhaps all your body wants to do is lie down and participate in a yoga nidra. Pay attention to the signals that your body sends you.
In terms of when, where, and how you meditate, be as realistic as possible. If you try to incorporate meditation into the routine of getting the children ready for bed, it is highly likely that you will end up experiencing frustration for everyone involved.
