In Buddhist practice, the word “meditation” is equivalent to word “sports” in the U.S. It is a family activity not a single thing. There are multiple forms of meditation. Most trace their origin from earliest yoga and Zen Buddhism. So know How to Do Meditation exactly and what are the different types of meditation?
Some of the people practiced TM (transcendental meditation) or a secret mantra is provided to one who practices meditation by a guru of the techniques. This mantra is repeated over and over with the eyes closed. Some types of Buddhist and Hindu practices target on a mandala: a visualization of some entity like a thousands of petal lotus.
In spite of their origin, all the meditative methods have at least two stages. The first one is to calm the body and second one is to calm the mind.
Before meditation these relaxation can be followed-
- Relaxing your motor muscles i.e. arms and legs
- Reducing the breathing rate
- Reducing the rate of other body functions
- Slowing your brain activities
It is very hard for a beginner to sit for long hours and think of nothing or keep an empty or vacant brain. But the most common and simple way to start meditation is to concentrate on each of your breath.
An easiest way to learn How to Do Meditation is that includes both a mantra and a mandala, is illustrated below:
Select a Suitable Time
Meditation is basically a time to relax, so it must be done entirely at your ease. Choose a particular time when you know you are not probable to be disturbed and are free to enjoy and relax.
The timing hours of Sunrise and Sunset, while nature moves between day and night are ideal for the practice.
Select a Peaceful Place
Just like a suitable hour, select a place where you are not probable to be disturbed or you can be alone if possible.
Peaceful and quiet surroundings can make the meditation feel more relaxing and enjoyable.
Sit in a Comfortable Position
Your position makes a variation too. After sitting in a comfortable pose, a question arises – How to Do Meditation. Then first ensure you are steady, comfortable and relaxed. Close your eyes and take deep 3 breaths and allow your thoughts to come and go.
Just sit erect with your spine straight; keep your neck and shoulders relaxed and eyes closed during the process.
That you have to sit in the lotus pose (Padmasana) to meditate is an extremely common myth of meditation.
Keep a Relatively Empty Stomach
The best time to meditate is before having food. After meal, you might drowse while doing meditation. However, avoid to force yourself to meditate when you are hungry.
You will get it hard because of hunger cramps or you may even keep thinking regarding the meal whole the time! In this case, you can do meditation after two hours of having food.
Start up with some warm-ups
Some warm-ups like Sukshma yoga exercises before doing to meditate helps improve circulation, eliminates lethargy and restlessness and makes the body feel lighter.
You will be able to sit regularly for a longer time.
Take a Few Deep Breaths
It is again the preparation for simple meditation. Deep inhaling and exhaling as well as doing some asana like Nadi Shodhan Pranayam before practicing meditation, is a good idea for all time.
It helps to stable the rhythm of the breath and leads to the brain in a quiet meditative state.
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Just Imagine a Particular Object
Start to visualize a particular object, just for an example – a rose. In your thoughts, start to repeat the word – rose for the object over and over, at any rhythm or pace. As you carry on repeating the word, beginning to visualize the rose is opening and closing in the similar rhythm.
If disturbing thoughts come into your mind, let them pass through. Keeping on repeat your word and see the picture. (Often, tensions or worries of the day, such as “I have 3 examinations to study for” or “what shall I have for feast” will run through your mind to disturb you.)
Keeps this process going from 2-20 minutes.
Keep a Smile on Your Face
You will see the magic of smile.
A gentle smile keeps you peaceful and relaxed and raises your meditation experience.
Open Your Eyes Slowly
As you arrive to the end of the meditation, don’t be in a hurry to open your eyes and start moving about.
Just open your eyes gently and gradually and take time to be aware of yourself and your surroundings.
How to Do Meditation is often considered the procedure of trying to remove the rubbish of the mind; the constant thinking, visualizing and planning that occupies the awakening stage of the mind every waking moment. As awakening is reduced, so is the anxiety. An altered state or self transcendence is then achieved. Most meditation doers feel positive, calm, creative and energetic after meditation.