Practicing meditation gives us more relaxation than the deepest sleep and it is the path for inner peace and mental health. However, it can sometimes be very difficult to control your mind and find the mental balance you need for successful meditation. Here we give you few tips, which can help you to concentrate and reach the meditational state.
Practice your meditation in a place where you can find a quite and peaceful time. If you want you can create a shrine or an altar that you can face when you sit in meditation. You can be creative and decorate it with candles and objects that have meaning and speak to you like stones, seashells, or flowers.
Practice your meditation when it's a good time for you so that you are not disturbed and so that you can relax without hurrying or thinking of what to do next. Remember that meditation is not about quantity - it's about quality. Start with a shorter time of 10-15 min of meditation and don’t force yourself to meditate longer if you are not ready for it. The better times to meditate are normally in the early morning or late evening but the key is to find a time that works for you so that you can develop a good habit.
It's important to relax both your body and mind before practicing meditation and this can be done by practicing yoga asanas and pranayama. The yoga asanas is a form of moving meditation as it harmonizes all the energies of your body and mind, which help to relax before the meditation. The pranayama opens both nostrils and gives us a steady breathing which is the base for having a steady mind. One should not eat a heavy meal before practicing meditation since this will disturb the mind and body.
Try to allow your body to intuitively find an alignment in your spine to avoid creating tension when you meditate. The posture should be gentle and well-balanced for your mind to be in balance. To keep your body straight, try to imagine that your head is touching high up in the sky.
Open eyes allow you to be more present. Just lower your eyes and let your gaze be soft. But some people find closing eyes more efficient, so this is very personal.
To focus in meditation means to pay soft attention to whatever you place in the centre of awareness. You should also keep in mind that the key is to loosely focus your mind and not concentrate too hard on anything and not to lazily focus on nothing. Three techniques that can help you maintain the focus during the meditation:
1) Counting your breath - try using the breath as a focus but don't try to regulate the breath - just let it be natural.
2) Focus on a candle - focusing on this light will produce a pleasant state of relaxation - look at the light with relaxed attention.
3) Mantra meditation - silently repeat a calming word - prevent distracting thoughts.
If any thoughts or feelings intrude, or if your thoughts wander, gently return your attention to your focus.
It is most important to enjoy meditation. You might like to try sitting with a hint of a smile. Be kind to yourself!