In simple words, life can be described as a busy bee. One that buzzes hither and thither, meeting the needs of other people and the common expectations from one. During this buzzing busy bee routine, we rarely ever get the time to sit down and relax. Consequently, self-care goes down a deep dark void. One way to resuscitate self-care back to life is meditation. There are lots of simple meditation techniques that can be availed. So, even if you are a beginner, it does not necessarily mean that you can’t meditate.
In fact, meditation is quite simple. Specifically, when the key points of the process are understood. To begin with, there are numerous benefits of mediating. These include sharpened focus, enhanced concentration, and improved blood circulation. Needless to say, mediating would not magically improve your productivity but it will bring you an internal peace that you possibly did not know was missing. Or in some cases, it is this exact quest for peace that certain people pursue meditation.
As with other processes, mediation takes time in showing results. It affords an improved connectivity between the mind and the body. However, all this takes time. It also takes time to master the art of meditation itself. Results, of course, follow suit. The best tip to bear in mind, therefore, is that practice is the key to achieving success concerning mediation.
You really don’t need to take out long hours or separate episodes for meditation from your main routine. You only need 5-10 minutes in a day. In addition to these minutes, you need to dedicate consistency so that you are actually able to properly unfold the process.
Pillars of Meditation
The foundational grounds of mediation are breathing and relaxation. Your entire focus should be focused on these factors to be successfully able to enter the Buddha mode of mindfulness.
Two commonly pursued approaches to concentration are:
This form of mediation can be best understood with an example. Consider walking through a green garden that is jam-packed with butterflies. These butterflies wear multiple colors. Some are bright, others are glittery. Still, others are dark colored.
During this stroll through the garden though, you aren’t going to be catching the butterflies. Rather, you are just to pick a pattern that these varying butterflies follow. Now, consider this garden your mind, where your thoughts are the butterflies. Some of these are dark and depressive, others lights and cheerful.
Regardless, you’re not supposed to judge the thoughts or even think them. You are to find a pattern that they follow and become aware of all that is going on. Over time, this practice of mindfulness meditation helps you to attain an inner balance.
Admittedly, our mind is a place where thoughts wander around aimlessly. When you put a fishing net into this sea of thoughts, you will only end up with thoughts that aren’t of your choice. This practice, thus, aims at letting go of the thoughts and ignoring them for once in your life.
Concentration meditation requires you to focus on something to allow this process of ignoring other thoughts to start. For starters, you can stare at a candle’s flame or count beads. The central aim is to ensure that your concentration stays on the object. This can also be done mentally too by zooming on a mantra or a single word.
As and when you find your mind deviating, you should train your wanderer mind back to the object or anthem. This is what is knowns as the concentration meditation.
In some schools, both these methods of meditation can be taught as a cross. Also, there are lots of other techniques too such as walking meditation. But these are the most basic ones.
Tips for Simple Meditation Techniques
Make friends with the silence
The first step is to not freak out in a quiet place. In fact, try and find calm in the silence. As a beginner, you can adopt any pose. You may sit cross-legged, on a chair or the floor. It isn’t mandatory to sit erect. Although if you can then it is a plus. Your palms should face upwards.
Live in the moment
This tip can also be comprehended as living in the present. Think about your surroundings. The voices in your vicinity. And become aware of your thoughts.
Concentrate on your breathing
It is essential to focus on your breath. The basic thing is to avoid forced breathing. Instead, keep it natural so that you are breathing naturally. Following this, try and trace your breath by chalking out its pattern. Try to feel your breath moving through your nostrils or throat. Your rebel mind might want to go on a thought stroll but try and remain focused.
Once done, try to concentrate on the rest of your body. You can start from the toes and work your way up and try to feel each part along the way.
Start with small time durations
You need to take things slowly up the slope of progress. Start with 2-3 minutes of concentrating on your inhalation and exhalation. Then, take this to longer episodes.
Last but not the least, the final tip from the bag of simple meditation techniques that you have to remember throughout the process is that everything takes times. And everything can only be perfected with time. In a nutshell, therefore, practice makes perfect.