Meditation is a process that takes place beyond the senses. It gives us a deeper knowledge and understanding of who we are and what is inside us. Meditation enhances the flow of fruitful thoughts and positive emotions. Even a few minutes spent meditating regularly can make a big positive difference in our lives.
In today’s unprecedented times and uncertainties, thoughts and feelings of fear and discomfort are common. It has been proved that the practice of meditation, carried out on a regular basis helps overcome stress and anxiety, giving us confidence and feeling of Wellbeing. It is thus important we start practising meditation regularly.
Here are some powerful steps and Meditation techniques to help you to practice meditation more effectively.
1. Do not get troubled with thoughts.
Do not get discouraged to meditate if you feel you cannot control your mind or stop thoughts from coming. Watch your thoughts. Let the mind run wherever it likes; just be careful not to follow it, seeking to discover where it is going. This means if you stay involved with that thought and allow yourself to be troubled with it, it won’t go away. It is like a little child that knows nothing.
Since the mother is following it and calling it back, it gets courage and confidence to run forward in any direction, because a child knows a mother is behind me. but if the mother does not run behind the child and instead retraces her steps quietly, the child on its own, will run back to the mother. Your mind is also like that child. Stop following it then it will come back to you.
2. Keep the mind busy
The best way to keep your mind under control in meditation, especially if you are new to meditation is to keep the mind busy, to keep it occupied. An easy and effective way to do that is to watch the breath. When the mind is busy watching the breath going in and coming out, it will not trouble you with unnecessary thoughts. You will be able to concentrate better and meditate more effectively.
3. Breathe consciously
Keep eyes half-opened and focused on the tip of your nose. Inhale through the left nostril, closing the right nostril with the right thumb. As the breath goes in, contemplate on the idea of being one with Divine consciousness; then exhale through the right nostril, closing the left nostril. As the breath goes out, contemplate on the idea of releasing old thoughts and limiting ways of being, exhaling all doubt and fear. Inhale and exhale slowly and deliberately in this manner until the breathing and the awareness you are experiencing seems effortless, like a totally automatic process.
4. Pray to God for Guidance
No one, in reality, can teach you how to meditate. You need not to rely on another person or depend on any specific mantra alone for success in meditation. Be disciplined and persistent in your practice. Choose a specific time daily for meditation and ensure you do not shift this time. Keep it fixed. For more success, It is best to Pray to God within, and you will receive guidance on how to meditate most effectively.
Dr Karishma Ahuja, PhD