Learning how to meditate effectively is easier than most people think, but mastering meditation takes time like anything worthwhile in life. The basic principles of meditation are based on simple practices, most are part of everyday activities that you already understand. When learning how to meditate effectively, you will need to become comfortable with three basic practices. These are sitting still, breathing and clearing the mind. The combination of these are used to achieve a true state of relaxation.
The practice of sitting still is something that anyone can do, no matter what their gender, weight, height or body type. It requires not thinking about sitting, but just doing it. Making yourself sit still is an action, yet it is done without movement or muscular control. Instead, the individual sits completely still and lets their body fall naturally into position. Some people use the lotus position for meditation, but this can be uncomfortable and is not necessary to meditate effectively. Sitting still on the ground, on the floor, in a chair, on a couch, or in any position that allows you to sit with an upright spine and an open body posture will do.
The practice of breathing is natural, because you have been doing it since the first moment of birth. Begin by breathing deeply inhaling with your nostrils and exhaling out from your mouth. Keep your breaths slow, do not force your breathing, becoming aware that your breath and how it is synced with your natural body rhythms. Do this repetitively, allowing the process of breathing deeper and slower to increase your overall relaxation. As this state of relaxation calms your body, be aware of your in breaths, out breaths and pauses in between them. This leads to a calm focused clearing of the mind.
The practice of clearing the mind is simple, but can also be difficult for those just learning to meditate. In essence, all one needs to do is close their eyes and roll them slightly backward. The optimum point is somewhere between, but just above the eyebrows. This eye position helps to calm the mind faster, perhaps because it stimulates nerves near the third eye chakra region. While doing this, attention is drawn away from breathing, as the mind slows down and begins to empty of thoughts. This is the final step to achieving a state of meditation. It can take some work and probably won’t happen the first time, but it does become easier.
As an individual is able to unite these three basic practices, they will know how to meditate effectively. If practiced regularly, anyone can learn to meditate for longer time periods, eventually allowing for states of deeper transcendence mentally, physically and spiritually. Those who meditate will experience an enhancement of well being, health and awareness. Learning how to meditate effectively, the basic practices of sitting still, breathing and clearing the mind leads to mastering the art of relaxation through meditation. Remember that learning how to meditate effectively is a first step and should be fun, as much as it maybe enlightening.
By Jess Lopez