I’ve been meditating on a regular basis for the past 23 months.
When I decided to start meditating on a regular basis, I experimented with a variety of meditation techniques.
You name it: Zen meditation, Vipassana meditation, Transcendental meditation, guided meditation, yoga meditation, mindfulness meditation…
I looked into everything.
Because I believed that there was such a thing as the “ideal” meditation practise.
Alternatively, one meditation may produce better results than another.
But I quickly realised that this was the wrong approach.
You can make almost anything work for you.
The only thing that matters is how you go about it.
How much thought you put into it.
The goal of all meditations is the same – to relax.
To induce meditative state in a person.
Reduce the level of mental activity while increasing the level of consciousness.
So it makes no difference what type of meditation you practise.
(I avoided guided meditation because I didn’t want to be reliant on a voice or music for the process.)
I desired complete silence.
But whatever you choose, make it intentional and consistent.
The meditation I’ve been practising is the most fundamental.
This procedure now has three levels.
And I currently meditate for 45-60 minutes every day.
However, it is critical to gradually increase the time and make it a habit.
You must only practise level 1 for the first two weeks.
Don’t get too far ahead of yourself.
Remember that worrying about what time of day is best for practising meditation is pointless.
Simply meditate whenever it is convenient for you. Morning, afternoon, evening, and so on.
What matters most is that you meditate every day.
Only try to keep the same time every day.
LEVEL – 1
It’s a three-step process:
Find a quiet and comfortable location.
You don’t want to be disturbed by outside factors, and believe me, settling yourself down will be difficult enough.
So go somewhere quiet, preferably a room where you won’t be disturbed. Alternatively, the balcony/terrace.
Keep in mind that the location should also be comfortable.
It’s not very comfortable, so you don’t fall asleep.
Not so uncomfortable that you can’t sleep.
Either a mat or a pillow will do.
Now, assuming the right posture is half the work of meditation.
- Cross your legs
- Maintain a straight spine with your head, neck, and back in a straight line.
- Keep your palms facing up and on your thighs.
- Shut your eyes(You can also sit in a chair if cross-legged sitting is uncomfortable for you.)
- Take 10 to 12 full breaths.(Be honest here.)
I find it more relaxing to breathe in deeply and then to breathe out slowly.The body enters a calm and relaxed state very quickly as a result of this.
Your body may become drowsy as a result of deep breathing because it feels so relaxed.Don’t let yourself doze off, though.
Now pay close attention to the tip of your nose.
Concentrate on your breathing pattern.
Feel the sensations of air entering and exiting your nostrils.
Right now, don’t think about anything else.
Maintain your focus on this process for as long as possible.
When your thoughts begin to wander…
Focus your attention on your brow.
(We use our imaginations a little here.)
Consider a large white dot on your forehead, right between your brows.
Consider this white dot growing in size.
This white dot represents high energy and focus.
As this dot grows in size, so do your energy levels and the intensity of your focus.
Bring your attention back to it if it begins to wander.
Maintain your focus on this white dot for as long as possible.
Before moving on to the next level, we must practise focusing our attention on this white dot for 5-7 minutes.
LEVEL – 2
We move on to the next level when you can keep your attention on the white dot of high energy and intense focus.
Remember: This level will appear after you have diligently practised level – 1 for two weeks.
Add an affirmation to the practise now.
Taking your focus away from the white dot, choose one affirmation and mentally repeat it to yourself.
It could be anything positive – it’s preferable if you choose a solution to a current problem.
As an example,
If you suffer from low self-esteem, choosing an affirmation to help you overcome it will be extremely beneficial.
“I am deserving.”
“I’m giving it my all.”
“I have complete faith in myself.”
“I will always be rewarded for my efforts.”
Choose an affirmation to help you overcome procrastination and a lack of work ethic. The same is true for any other issues.
We want to use this meditative time to direct our attention to positive things.
Choose one affirmation and mentally repeat it. Again and again.
(You can choose a different affirmation each day or stick with one for the entire week.) It is entirely up to you.
Maintain complete focus on the words you’re repeating.
Words have enormous power.
If you let them, they can open your mind to new possibilities.
They are capable of energising you.
They can construct you.
You’ll be able to feel it when you’re completely focused on the words you’re repeating.
Because it will alter your vibrations.
This is essential for reprogramming your mind to focus on what is good and positive.Continue for another two weeks before moving on to level three.
LEVEL – 3
We incorporate Visualization practise into our routine at this level.
Meditation and visualisation are the most effective ways to change yourself and your life.
Choose one thing to visualise.
It could be anything – your health, your happiness, your work, the happiness of your loved ones, etc.
Fun fact: Your brain cannot distinguish between a real experience and something you imagine. With visualisation, you can feel the same energy and feelings that you would in a real experience.
Visualize everything in great detail.
As an example,
If you’re having trouble with your health, imagine yourself in great shape, with lots of energy, doing a lot of things in a day, not getting tired, eating healthy, and so on.
If you’re having trouble with self-confidence, imagine yourself being confident in various situations, such as class/office, a party, talking to other people, etc.
If a loved one is going through a difficult time, imagine them solving their problems, getting out of it, getting better, being happy and healthy again, and so on
…. and so on.
Every day, spend 10 minutes visualising.
You can use visualisation to achieve the outcomes you desire in reality.
At level 3, you should be meditating for at least 30 minutes per day.
Each week, you can increase the time duration by 5 minutes.
You can also limit yourself to 30 minutes per day.
It’s your call.
This is the entirety of my regular meditation process.
Now I need you to remember three things:
- Do not try to speed up the process; it will not work.
- Never skip a day of meditation – 10 minutes isn’t much time to take out of your day.
- Practice for at least 60 days before giving up or concluding that it isn’t working.
I hope you find this helpful. Please tell me about your experience with this procedure.