9 Techniques to Facilitate Meditation

9 Techniques to Facilitate Meditation

A regular meditation practice might be difficult to maintain. Finding time to sit on your cushion amid the stresses of daily life can seem impossible. So, here we present 9 techniques to facilitate meditation.

When you do sit down, a cat might wander onto your lap, you realize you haven’t eaten all day, or you get a call from nature.

Naturally, it can be challenging to focus.

On one hand, continuing a habit in contemporary life can seem nearly incongruous. On the other hand, this is precisely what practicing meditation is for.

We can learn to accept our current situation as it is by practicing meditation. It’s not about waiting for the ideal time or setting up the ideal atmosphere. In reality, practicing can be most richly rewarding while we’re in the middle of things.

I used to think that I wasn’t “doing it right” when I tried to meditate and couldn’t get my mind to stop racing. In several cases, I even left my meditation sessions feeling angrier than when I had entered them.

Even though I had heard it many times before, it took me a while for it to actually click with me that there is no one method to meditate.

I eventually realized that however I arrive for meditation is exactly how I’m supposed to arrive. Being present with what is all that is required for meditation.

I’ll sit with my frustration if I’m on my cushion.

I sit with melancholy if it arises.

Instead of trying to “fix” my sentiments with meditation, I’m learning to simply be with them.

Having said that, it can be really difficult to be with our emotions. The 101 diversions we experience that prevent us from practicing are ultimately just cover for this one simple fact.

Our mind’s monkey Trusted Source will do virtually everything to avoid remaining still and experiencing our emotions, including making a quick trip to the restroom, forgetting we have clothes in the dryer, or doing any number of other things that take us out of the present.

Fortunately, I’ve figured out a few ways to make my mind stay put so I can use it instead of fighting it.

Basically, all you have to do is assign it a task.

1. Give the mind a job

The mind seeks a sense of significance. It wants to appear in charge, or at the very least to be the vice president of operations.

If we are aware of this going in, we may train the mind to be less distracting while we are sitting.

Many individuals believe that meditation helps to clear the mind. Although this concept is frequently connected to meditation, most traditions view it as the fruit or ultimate result of the practice rather than the exercise itself.

It’s similar to sitting down at the piano for the first time and expecting to start playing a sonata when you meditate with the goal of clearing your mind.

In other words, it is largely implausible.

Instead of expecting the mind to completely vanish, you can start working with it to gradually train it to calm down using the approaches listed below.

There are several kinds of meditation, but I received the majority of these practices from my masters at Trika Mahasiddha Yoga. To determine what works best for you, you can even get inventive and come up with your own solution.

2. Visualize it

One technique for using the imagination while meditating is visualization. It’s especially beneficial for those with vivid imaginations and daydreamers because it gives the mind something familiar to work with.

There are many different ways to visualize. You can picture particular hues appearing in your body, or you can picture yourself in a serene, natural environment. You can even picture a hero, mentor, or deity with whom you have a special bond.

Simple visualization meditations that involve the body as a body of light are some of my favorites. Although this meditation is uncomplicated and easy to do, it has a significant impact on me.

3. Say it out loud

You don’t have to be silent to meditate. Chanting and mantras have been practiced since the dawn of time, and you don’t need to know Tibetan or Sanskrit to employ them. In recent years, they’ve also drawn attention for their favorable effects on mental and emotional wellness.

“Om” or “aum” is arguably the most well-known chant connected to meditation. Although “om” isn’t a word, it nonetheless has a deep meaning. Reliable Source. It’s also a fantastic mantra to chant.

Because each chant requires you to fill your lungs with air before you can hear it, chanting automatically tunes you into your breath.

The vibe I experience while chanting is my favorite aspect of it. I frequently concentrate the vibration of my chant in a particular part of my body that is tense, like my heart or my head.

You might experience this as your own personal sound bath or interior massage. Continuously repeating “om” is among the easiest chanting meditation techniques I’m aware of.

4. Count it out

Some of us like our meditation to have some structure. Here, counting becomes useful. To employ this technique, all you have to do is count each breath from 1 to 10. Once you’ve reached 10, begin again.

Doing this activity to gauge and sharpen your focus can be enjoyable. I frequently reach 23 and then remember I should have started over at 10. If you find yourself getting impatient when meditating, it can be a good time to let free and laugh at yourself.

I prefer to employ this technique while keeping my eyes open and fixed on a certain area of the floor. It keeps me focused and lessens the likelihood that I will forget to count.

5. Do it lying down

There are several ways to meditate besides in the traditional upright position. One of my favorite types of meditation occurs while I’m on my back. It is known as yoga nidra.

Yoga nidra is a method that works like a body scan by washing consciousness over each body part individually. Intention setting and visualization are also used, making it a rather comprehensive technique.

Yoga nidra is my go-to exercise when I’m feeling worn out or overwhelmed. I come away from it feeling at peace, refreshed, and relaxed.

It occasionally causes me to fall asleep. That’s okay because it’s just my body telling me that I need to get some rest.

To practice yoga nidra, it is easiest to follow along with a recording. Eventually, utilizing the methods, intentions, and images that are most effective for you, you will be able to record your own voice.

As you become quite accustomed to it, you can perform yoga nidra entirely on your own.

There are several books on yoga nidra scripts for you to try it out yourself, as well as free practices online, if you want to learn more.

6. Focus on sensations

I find that concentrating on my body helps me to feel more grounded. These days, I spend a lot of time working on the internet, and occasionally I lose all awareness of my physical body.

I make an effort to pay attention to my posture whether I’m standing or seated at the computer. Do I appear to be leaning oddly? Is my back upright? Has my foot dozed off and I’ve been blind to it?

This tiny amount of awareness by itself constitutes a very brief meditation.

I focus on sensations when I actually begin to practice. If we merely pay attention to them, there are a surprising amount of sensations happening in the body at any given time.

Particularly if we occasionally experience fear or anxiety in relation to the feelings that arise, this form of meditation practice can aid us in developing a deeper connection with our bodies and finding acceptance for them.

I adore feeling the body’s vitality when I finish this meditation. It’s a fantastic approach to inspire awe and gratitude for the complicated miracle that is our physiology as well as the simple fact that we are alive.

7. Move with it

For those of us who have problems sitting still, moving meditation is a fantastic alternative. If you’re feeling lethargic and fear that a seated practice may send you to sleep, it can also be a terrific option.

There are many different forms of movement meditation, such as qi gong, tai chi, or walking labyrinths.

Just including it anytime I go for a walk around my neighborhood is one of my favorite ways to incorporate moving meditation.

8. Keep it short and sweet

You don’t need to meditate for a long time to be effective, Reliable Source. Even quick workouts provide advantages, and longer workouts may not provide more advantagesTrusted Source.

Moreover, short meditation sessions are much more useful. Occasionally, taking a few deep breaths while working might give you a small boost in the middle of the day.

Start with simply 5 minutes if you’re practicing while seated. You can gradually work your way up to sitting for 20 minutes as you become acclimated to it.

9. Don’t strain

You don’t need to meditate for a long time to be effective, Reliable Source. Even quick workouts provide advantages, and longer workouts may not provide more advantagesTrusted Source.

Meditation shouldn’t be physically demanding. Finding the sweet spot between effort and relaxation is something I frequently advise my yoga and meditation students to do. To maximize the value of your practice, you should be here.

The mind need not be made to remain still by effort. You actually can’t. The mind is similar to a young child. It will carry out its planned actions. It is advisable to steer it toward more constructive endeavors until it develops the ability to calm down on its own.

Being ambitious about your meditation practice won’t actually lead you anywhere.

Set yourself up for success

To find the meditation method that is most effective for you, experiment with several timings and techniques. Sometimes using visualizations really helps you, or perhaps all your body craves is a yoga nidra. Observe the cues from your body.

When, where, and how you meditate should all be practical. Everyone will likely find it frustrating if you try to fit in meditation while the kids are getting ready for bed.

Be deliberate about how frequently and for how long you want to practice each day, but don’t push it if it isn’t producing results.

I made an effort to increase my meditation routine to five times a day at the beginning of quarantine. I tried it a couple of times before realizing it wasn’t feasible given my full-time job and responsibility for my son’s school.

Currently, three suits me just well, and occasionally I substitute a yoga nidra for a midday seated practice. After all, the whole point of meditation is to learn to accept the present moment as it comes.

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