Before we dive deep into the exact technique on how to meditate deeply and effectively, I want you to read carefully these 6 things about meditation that you have to understand before attempting to practice this exercise in your life:
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Alright. Before getting into the exact details on how to meditate deeply, these are some of the things you need to do to prepare yourself:
Preparation for Meditation
It’s good to try to fulfill all these prerequisites, before attempting to meditate.
1. Don’t Eat before Meditating
When your stomach is full, it’s hard to focus and stay still. Your body is busy digesting your food, and this will bother you. If you can, try to meditate before your next meal or between two or three hours after the last meal to ensure your mind remains agile.
If your body is focused on dealing with your last meal during the meditation process, the chances are, you’ll feel drowsy and may even fall asleep before you have a chance to settle. You’d also want to be in your peak state before you begin meditation, and this means neither being full nor hungry, as either of these states will ruin your concentration.
2. Go to the Toilet if Necessary
The title says it all. If you feel that you need to relieve yourself, you should do this before attempting to meditate, because if you fail to do so, you will have trouble focusing your thoughts and sitting still. Although it sounds little bit funny, this is very important step so please don’t neglect it. You must prepare your body to be completely calm and still, before trying to control your Mind.
3. Set and Understand your Goal
The goal here is simply to find a state of relaxation, to try and be in the present moment, to enjoy all the benefits meditation offers. In its normal state, your mind is scattered and unfocused, drifting from one thought to another with no sense of calmness or direction. In a meditative state, you’re simply training your mind to slow the cogs of the thought process and become a subtle force rather than a rampant machine. With practice, your mind will become more peaceful, your concentration will improve and stress levels will drop considerably.
So take your time and set your goal. Understand why you are meditating. What is it you want to accomplish? Why are you doing it? What’s the purpose of spending time for meditation in your life? Answer to these question and define your goal.
4. Take your Time and Don’t Rush
Your mind isn’t used to slowing down therefore work with it in the beginning, the way you would with a small child. It will be hard in the beginning to take full control of your Mind so don’t get frustrated. When you teach a little toddler how to walk, you can’t be mad on him or her, regardless of how many times they fall and you have to put them up again, how could you ? The same goes with your Mind. Every time it starts to think random thought, just set it back on your objective.
Start off your first session with a 5-minute meditation and as you grow more comfortable with it, increase the length of time to 10-minutes and later you’ll be comfortable to go as far as you like, the benefits increasing with the length of time spent in meditation.
5. Choose a Specific Time and Place
It goes without saying that you’ll need a place of cairn, of quietness where you won’t be disturbed or your ears assaulted with sound. Choose a time and place where you’ll be completely undisturbed.
Make sure that this place doesn’t make you stressful. Also, get rid of all distractions like cell phones, laptops etc. You must treat this practice seriously if you want to attain good results, because if your attitude towards it will be the biggest contributor to the benefits that will come as a result of doing it.
6. Select One or Several Objects of Focus
As you meditate, especially in the early stages, you’ll find that your Mind begins to wander and go off on thought tandems; after all, that’s its normal method of being. Therefore, it’s useful to select several objects on which to focus as you meditate to ensure your Mind doesn’t wander. Some people choose to focus on their breathing, perhaps the sound of their breath or the sensation of feeling their lungs or nose. Others have an image that’s dear to them, and others focus on a body part such as the hands in their lap. Also, prepare a comfortable place to sit.
Your seating position is also important as if it is too comfortable, you may drift off before you can reap the full benefit of the meditative process. Preferably choose a sturdy-backed chair on which you can sit up straight, or a special cushion for meditation.
Choose what you will focus on before starting the meditation. Have a goal, don’t try to figure this out after you start with the process. I recommend starting with your breathing.
7. Set a Timer
You can use the alarm clock on your cell phone for this, but make sure that you mute it so that it will not disturb you if somebody phones you. This works kind of in the same way that Thomas Alva Edison’s “power naps” used to work. He would hold a rock in his hand during his meditation and this ensured that should he fall asleep, the rock would fall onto a metal plate and wake him up. Set the alarm to go off after the time you have allotted for your meditation has passed and if you do fall asleep, you can repeat the process.
Alright. It’s time to get into the exact steps for this practice.
Steps on How to Meditate Deeply and Effectively
It is important that you follow these steps and give yourself time before seeing measurable results. Don’t be frustrated if you don’t do it the first week of practicing it. Take your time, never hurry with meditation!
Step One: Three Breaths to Relaxation
Once you are comfortably seated and the timer is ticking down, begin by closing your eyes and taking three very deep breaths. Do not breathe on your lungs. Breathe on your belly and lower abdomen. At first this will be hard, but with time you will turn it into a habit. Inhale very deep and as you let out the first breath, prolong your exhalation last for more than 10 seconds.
Exhale very slowly until the end, don’t leave any air in your lungs. Repeat this deep breathing for at least 3 times – you can do more if you want.
Allow your body to sink into a state of deep relaxation, starting with your head, neck and shoulders. You can do this for a while and relax all parts of your body, take as much time as you need. Remember, before attempting to control your thoughts, your body must be completely relaxed.
Step Two: Find your Focus
Breathing in and out slowly, select your focus point. In this example, we’ll use the breath as the focal point of your attention. As you breathe in and out, follow its course, routine, focused as if you were tracing clouds moving across the sky.
Try to feel the sensation in your nose as you inhale and exhale. You can then move on the expansion and contraction of your belly as you breathe. Concentrate on the sounds of your breathing if you wish.
Do this for a few minutes before you attempt to go into a deeper state of meditation.
Step Three: Change your Focus
Your mind isn’t accustomed to such centered focus and you’ll find it beginning to drift- Thoughts will materialize in the fabric of your mind and at this point you can switch focus to your hands, or an image like a statue of Buddha, or a river, something calm and serene. Choose a focus that is more comfortable and sustainable when you find your mind beginning to wander away. This way you’ll avoid drifting with the thoughts and losing the vein of focus.
Okay, this is still not the main part. The next step is the one that will really show you what’s DEEP meditation.
Step Four: Lower Dantian
In the Chinese philosophy and meditative practice, these are important energetic centers, focal points of your energy in your body, like the 7 chakras. The lower Dantian is located 3 fingers beneath your navel. This is the source of your entire energetic system, the entire energy is derived from here.
To experience oneness with the Universe or God if you prefer, you need to fuse your Mind and lower Dantian so they’ll become one. In other words you need to concentrate on this center until you just “are”. It’s hard to describe this with words, but with practice you will feel it, because after meditating, you will be like a newborn person.
The best way to do this is to focus on this center and picture it as an energetic ball. Give it a white or orange color. In China they have a saying when it comes to meditation: “Concentrate on something that is very hard to imagine“. So here’s what’s hard to imagine:
On every inhalation contract this energetic and make it two times smaller. Then on the next one, do it again, and again, and again. This goes to infinity, because you an never make it disappear. All you can do is make it so tiny, so you’ll have to “zoom in” and travel deeper to see it, but then it will be not that small, because you can see it clearly.
Step Five: Let Thoughts pass you by
In the beginning especially, you’ll find that despite your best efforts, thoughts will clamor and shout at you for attention, corning in from all directions. Simply let them go and switch back to the Place of Peace, back to your focus.
Do this until you get lost in the process and every time your Mind wanders away, bring it back to the Dantian! Just shift your attention and don’t forget to breathe very slowly during the entire process.
Step Six: Find the Peaceful Place
On the first attempt, you most certainly will not reach this place, the place where there is only quiet and stillness. The place when you are One with the entire Universe, with God. You may in the beginning reach it intermittently, remaining there for seconds for few seconds, however it will take more time until you master it.
This is the Place of Power. This is the vacuum where your Mind can simply be without the racing thoughts constantly haranguing you for attention. The longer you remain in this place of peace, the greater the benefits. You will have improved concentration, lowered stress levels, a better sleep and an overall sense of peace and connection with the Universe, when everyone around you might be losing their heads.
It’s a powerful place to be and one that will remain with you throughout your day as you move through your daily life.
Step Seven: Make this Journey a Daily Habit and a Routine
Remember that in the beginning, your Mind is raw and childlike, it will fight you tooth and nail to revert to what it is used to. There will be constant movement and scattered focus just like a young child who wants to explore.
However, if you start slowly and patiently, building up the length of time spent meditating each day, you’ll find that the resistance begins to wane and meditation will become something you look forward to. Your world will become one of clarity and laser-like focus and issues like anger, panic and sadness will slowly fade, not completely, but you’ll find out that you manage them better than ever before.
Nothing happens overnight. Buddha did not become what he did after meditating for one week. It took him many years and lots of effort to gain full control his Mind. Inner Peace is a result of a long and constant effort of self control and meditation.
Remember, before you take the apple from the tree and eat it, before it becomes a big tree with all the branches and leafs, all it was once was just a tiny little seed.
So be patient. Be persistent! Don’t give up in the first month if you don’t see any visible results, although it’s very probable that you’ll feel the difference. If your desire to gain inner peace and self control is strong enough, then you will most certainly feel the benefits and potential from practicing meditation in your life.
Now go on, and step into action, don’t just read instructions!
I wish you a happy and peaceful meditation!
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