Meditation is to turn into yourself and find peace and happiness within. It is a technique used to delve deeper into the marvels of our mind and consciousness and reap benefits from it. There are many different techniques taught by different cultures and schools of meditation but the objective of every technique is to achieve the same thing.
Many people today try to find true happiness in the outer world. But as the outer world is only a mirror effect or a shadow of what is going on inside us it cannot give us true happiness and peace. To get into a real state of peace and happiness no matter what is going on outside, one needs to practice meditation each and everyday for sometime. There is no hard and fast rule that you have to meditate for a specific amount of time but usually a period of 20 minutes is preferable.
The time is immaterial and the important thing is how fast you can get into a meditative state. Some people get into a state of meditation within a minute and some never get into it. It depends on how soon you are able to control and channelize your thoughts towards good things.
Before we get into the actual techniques of meditation let us first understand that what we think about in our mind will someday in someway come into actuality or materialize itself. The universe, no matter what you send to it through your thoughts in the form of vibrations, will replicate them and send back to you. Therefore, the need of the hour is to keep your thoughts free from negativity as much as possible.
Let us now learn how actual meditation is done and how to get the desired benefits from it.
Step 1 – Posture
Sit in a comfortable position and close your eyes. Keep your spine straight as it will help the energy to circulate freely. Prefer sitting on the floor with your limbs interlaced and arms resting over your knees. Alternatively, you can also lock your fingers with your palms open and facing upward.
Step 2 – Proper Breathing
Take 3-5 deep breaths and observe your breath moving through the nasal passage to the lungs, expanding your lungs and then being circulated through the blood to every part of your body. Now exhale the breath observing every ounce of stress going out into the atmosphere along with it.
Your aim here is to slow down your thoughts by focusing your attention towards your breath. The breathing you do here is not the one which you do in normal alert state. The normal breaths are quite shallow and rapid ones. Here, you have to breathe for a longer time with controlled intake of oxygen.
In between every cycle of inhalation and exhalation there must be a pause of 2-3 seconds. This pause must be gradually increased as you get comfortable doing meditation.
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Step 3 – Goal for Meditation
Once your thoughts are reducing and you are feeling relaxed it is a sign that you are entering an altered state of consciousness. This is called as alpha state in which our inner mind or the subconscious mind is highly receptive to our suggestions. But many a times people start feeling drowsy and their focus is diluted. To keep yourself into this state for a prolonged period you can decide beforehand about an idle situation in which you are completely stress free and enjoying your life. This situation can be anything which you want in your life. This can be your objective or some goal which you want to accomplish. If you already have this picture ready in your mind you know what to do once you are in that alpha state and therefore you can get into this step correctly.
Now you can imagine yourself as already having accomplished what you desire. Say, for example, you want to live stress free throughout your life spending the time enjoying with your family. Look at the scene as in first person and feel the excitement and joy which that event will bring when it is accomplished. Stay there for some time and enjoy the absolute realization of your desire. Do not worry or doubt about how it will manifest into your life taking current situations into account. Just be there and live it.
Point of Focus – One Minute Meditation
Step 4 – Returning refreshed
Gradually come back from this dreamy state and start feeling and sensing the surroundings. Start noticing the sounds and temperature around you. Start breathing normally now and before you get up outstretch your arms and legs and feel the warmth spreading across your body.