“Meditation is sticking to one thought. That single thought keeps away other thoughts; distraction of mind is a sign of its weakness; by constant meditation it gains strength”.
– Sri Ramana Maharshi
These words, from one of the great spiritual teachers, Sri Ramana Maharshi, define in concise words what means to meditate.
According to these words, meditation means focusing your mind on one thought, and keeping away all other thoughts.
In this article, I would like to offer meditation guidance, meditation tips, and also a few definitions.
Let’s first start with a few definitions of meditation, to clarify what it is, and then offer some meditation guidance and tips.
How can we define meditation? What does it mean?
- Meditation is a technique for calming down the nonstop activity of the mind and for experiencing inner peace.
- It is a way to free your mind from constantly nagging thoughts and worries.
- It is a method for relaxing the body and reducing stress and anxiety.
- Meditation is a process of going within and experiencing higher awareness.
- It is a way to go within, and become aware of the real I, one’s real essence.
Meditation definition according to Cambridge dictionary:
“The act of giving your attention to only one thing, either as a religious activity or as a way of becoming calm and relaxed.”
Meditation definition according to Merriam Webster:
“To engage in mental exercise (such as concentration on one’s breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness.”
Encyclopedia Britannica says
“Private devotion or mental exercise encompassing various techniques of concentration, contemplation, and abstraction, regarded as conducive to heightened self-awareness, spiritual enlightenment, and physical and mental health.”
Definition according to Wikipedia:
“A practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.”
Purpose of Meditation
Meditation plays an important role in many religions and spiritual traditions. People everywhere have been practicing it, from ancient times until the present day.
It is not only a technique for relaxing the body, though many practice it for this purpose.
It can also lead to:
- Inner peace
- Mental mastery
- The ability to silence the mind, while staying fully alert
- Spiritual awakening and enlightenment
Some of the requirements of meditation include inner work, focus, discipline and patience. It does not matter if you do not posses these skills yet. As you continue meditating, gradually, these skills will awaken in you.
Of course, you can make faster progress if you also devote time each day for increasing focus and discipline, by practicing suitable exercises.
Meditation involves learning to control your mind and your attention. This is most valuable not only for this practice, but also in every area of life.
The Benefits of Meditation
What are the benefits of meditation? Here are a few of them:
- It is a practice that calms down the body and the mind and conserves the energy.
- This practice reduces stress and anxiety.
- It normalizes the blood pressure and has a healing effect on the body.
- This practice improves the focus and the power of concentration, sharpens the mind, and awakens the intuition.
- A regular practice reduces the number of restless thoughts in the mind.
- You gain inner peace, happiness and a sense of bliss.
- You learn to live in the present moment.
- Its practice improves the emotional and mental health.
- It can lead to the expansion of consciousness Spiritual Awakening, Enlightenment and Nirvana.
Meditation Guidance and Tips
I would like to offer you some advice on how to meditate, and a few tips to improve your ability to meditate.
1. Meditate everyday
If you wish to achieve real results, it is important that you meditate every day.
It is best to meditate regularly, even if it is just for a few minutes. Practicing meditation every day at the same time will turn this practice into a habit. When it turns into a habit, you will encounter less inner resistance and would need less effort.
Don’t worry if you cannot practice at the same hour every day, Just use the best time for you and everything would be okay.
2. Keep up a positive attitude
Approach this practice with a positive state of mind. A positive state of mind would help you stay motivated and enthusiastic.
3. When you are tired get some rest first
Do not meditate when you are tired. When tired, it is difficult to focus the attention and you might fall asleep. It is better to rest first. That’s one of the reasons that the early morning is a good time, since you are refreshed, after an night’s sleep.
4. Find a quiet place
Meditate in a quiet place, where you can be undisturbed. It should be a meditative space free of noises and distractions.
Conversations you hear while meditating, street and cars noises, TV and the radio, your smartphone, all of them can disturb your focus.
5. A comfortable position
Sit in a comfortable position with your spine erect.
You can sit on the floor, on a cushion, or on sit in a chair. There is no need to sit cross legged, unless you find it convenient. Do what you find most convenient and comfortable.
The important thing is to keep your body as comfortable as possible, and with your back straight. There is absolutely no need to sit in a difficult and uncomfortable position that tenses your body and disturbs your focus.
When you feel physical sensations, such as itching, strive to stay as calm as you can.
6. Deep breathing
After sitting down, take a few slow deep breaths while focusing on your breath.
Inhaling and exhaling deeply a few times would calm down your mind and body.
Breathe slowly in, hold your breath briefly, and then exhale slowly. There is no need for complicated breathing techniques.
Relax your body.
Pay attention to your body and calm down each tensed muscle.
Start from your feet and up to your head. Focus on each part of your body, paying attention to how tense it is, and then relaxing it.
More Tips and Guidance for Meditation
8. Use your imagination
A few moments before you start meditating, bring to your awareness a memory of a pleasant event. You can also imagine being in a place where you feel calm and relaxed. This would help you relax.
9. Think about the benefits
For a few moments, think about the benefits of meditation. Think how it will strengthen your focus, calm your mind, and ease your stress and tension.
10. Resolve to disregard distracting thoughts
Before you sit down to meditate, tell your mind in a firm way that all thoughts will have to wait until you finish. Be clear about this.
11. Keep your mind focused
Stay calm, physically, mentally and emotionally and keep a state of focused attention. Whenever your mind wanders away, bring it back.
The more focused the attention is, the easier it is to ignore thoughts and distractions. This might not be easy, but with perseverance it would become easier.
12. Do not tense your body
Strive not to tense your body. If you feel that tenseness is increasing within your body, stop for a moment and relax your body.
13. Cultivate patience and perseverance
Continue, despite difficulties and inconvenience. Some patience and self-discipline are useful.
10 minutes of practice are quite enough for a beginner. In time, as you gain experience and expertise, you may increase the time.
There are many forms of meditation, such as guided meditation, mindfulness, transcendental, walking, and mindfulness meditations, to name a few. Try some of these meditative practices, to find the one most suitable for you.
I hope you find this short meditation guidance useful.
Image source – DepositPhotos
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