How to Meditate Effectively?

Answer 1

Meditation has been practiced for centuries, but only recently has modern science supported the real health benefits that can be attained through such practices. Misconceptions are prevalent, and ideas regarding the true nature of meditation are often confused or misguided. In a world that is increasingly complex, meditation serves a great purpose: achieving true awareness; nothing more, nothing less.

It is often thought that meditation requires removing all thoughts from one's mind; shutting down the brain from thinking. This is only somewhat true. Thinking is inevitable, and even during meditation you will have thoughts come into your mind. Perhaps the biggest misconception here is that, through meditation, you are to remove these unwanted thoughts. This will not work. We don't always have control over our thoughts, and the desire to remove them itself becomes a hindrance to what meditation seeks to attain; pure awareness. Trying to remove or displace the thought process is not going to work. A good analogy that applies very well to the process of attaining awareness through meditation is to view the thought process as the wind. Like the wind, thoughts come and go, and we have no control over when they occur or how strong they will be. All that can be done is to notice the thought as it comes, and let go of it naturally. Meditation takes practice, and the more you apply yourself to reaching awareness, the easier it shall come.

1. Where to Begin

The environment in which you meditate, especially as a beginner, is very important. Remove any distractions, such as television or cellular phones.

2. Keeping Your Cool

It is important to be comfortable, so dress lightly. Start with small sessions to avoid frustration - 10 to 15 minutes is ideal for first-timers. Keep the temperature cool, yet comfortable - warm temperature can tend to make a person drowsy, or even sedated, and neither of these characteristics lend themselves well to full awareness.

3. Good Posture

Sit in a lotus, or cross-legged position, maintaining a straight back. Rest your hands on your knees, or in your lap. Keep your eyes closed.

4. Breathing

Perhaps the most important part of meditation is mastering breathing fluidly. Breath in slowly and deeply, yet calmly, through the nose. Feel the sensation as your lungs slowly expand, like a balloon. Breath out slowly, through the nose. As you inhale and exhale, focus on nothing more than the sensations of breathing.

5. Interruptions

This is where the wind analogy is important. You will have thoughts, especially as a beginner. Trying to avoid this is a mistake, and further distracts from the awareness of the present, which is what you are trying to achieve. As a thought comes to mind, notice it, and let it go, once again focusing on your breathing and nothing else. 30 seconds later you have another thought - the wind is blowing again - simply notice the wind for what it is, and let it go. Giving any more attention to the wind, aside from acknowledging it, will only make the current stronger. So let the wind come and go.

Sometimes focusing on a pleasant object, such as a candle flame, or the ocean, makes it easier to keep the wind of thoughts at bay. 6. How Long?

This is up to you, but, as a beginner, 15 minutes is the best goal. 10 minutes perhaps, is sufficient the first few times. You want to get to a deep state of nirvana and awareness, so you need enough time to achieve this effect, however you don't want to overwhelm yourself in the beginning. As you become more disicplined, go to thirty minutes 2 times every day, in the a.m. hours and in the p.m hours, at the same times each day if possible.

Answer 2

To meditate effectively, find a calm and quiet space, sit or lie down comfortably, focus on your breath or a mantra, acknowledge any distracting thoughts and gently refocus your attention, and practice regularly to build consistency and deepen your practice over time. Remember that meditation is a journey, so be patient with yourself and enjoy the process.