I know it’s not easy to stay put, in silence and without distractions. I know because it was hard for me when I started meditating. I mean, I felt I was so busy that I thought I didn’t even have one minute to sit down and meditate.
But I tried it and now I can meditate for up to 20 minutes without interruptions, and I want to show you the things I did to make meditating easier for you too.
Layers of awareness
Here I’m giving you a few ideas of what to do to calm down your physical awareness if they become an obstacle for you while you meditate.
Thoughts – We all have at least 2 layers of thought. Have you been reading a book and thinking in doing something at the same time? Or driving your car and thinking in something else? Or listening to somebody talk to you and at the same time think something else? Yes, you have; we all have. To take care of this, I focus on seeing my thoughts separate from myself and removing from me temporarily.
Touch and smell sensors – If you are not feeling comfortable where you are seating, with the clothes you’re wearing or with the smells around you, please do something to fix that. You don’t need those distractions; you already have enough with what’s going on inside your body and mind.
Feeling sensations – Our body is always moving and we’re always reacting to that. But surprisingly enough, if you pay no attention to its needs during these few minutes, it will calm down. It’s like someone wanting attention but when you don’t give it to him, he will subside. If you think you’ll get distracted by your body, allow yourself to focus on how the air comes in and out of your nostrils. Take 4 seconds to inhale, 5 seconds holding your breath, and 6 seconds to exhale. If that’s too long for you, reduce it to 3,4, and 5 seconds. If you begin to feel light headed, just breath normally or try again later.
Sounds – Focus your ear on a sound. You could use the sound of a continuous noise. For instance you could focus on the sound of air conditioning or ceiling fan humming. If you don’t like those humming noises, play some relaxing music or mentally focus on a mantra or your choice. Still cannot get the focus you need? Try focusing on a sound far far away like the sound of a tall tree moving its branches due to the strong wind of fall all the way in Tuscany, Italy –or wherever you wish. You get the idea. My favorite and what works for me is focusing on the sound of my breathing.
Getting ready to meditate
- Wear comfortable clothes that are stretchy and soft.
- Find a quiet and comfortable spot where you can sit and have your back straight.
- Close your eyes and relax. Relax each part of your head and body.
- Don’t lean your head against anything because you might fall asleep. And if you do, don’t worry, that means you were tired. Try again when you wake up and are rested.
2. Control your mind:
- Put your mind in blank. Imagine your mind is a white board and you are erasing everything that’s in it.
- Don’t pay attention to thoughts. To me they seem as curious people outside your house while you’re on the inside. Stay inside and close the curtains if you need to.
3. Go into your meditative state:
- Imagine that you connect to this world through your face; now, imagine that you connect to your Spirit through the back of your head.
- Put your attention to the back of your head, and imagine you take a step back where you are in the center of the energy current that connect your brain and your spine, and stay there. You can sit down in your mind too.
- If you get distracted, that’s okay, just remember what you were doing and come back to the meditative state.
Okay, now, you’re ready to meditate. You are comfortable seated with your back straight, your eyes closed and in your meditative state. Focus on a sound, a mantra or your breath, do the counting while you take deep breaths (take 4 seconds to inhale, 5 seconds holding your breath and 6 seconds to exhale), and focus on how the breath feels and sounds. That’s it! Easy isn’t it?
If you find yourself getting distracted or your mind wanders too easily, that’s normal. Don’t get discouraged and just keep trying. Bring your attention back to your focus points and continue. There’s no need to start again.
Be gentle with yourself
Do whatever increments of time work for you. You don’t need to impress anyone; you just need to feel good while meditating as you remove yourself from the distractions from this human life.
Once you get deep into your meditative state, stay there. Don’t try to see anything with your mind’s eyes. If you’re supposed to see something, you will.
Meditation is just a vehicle to get you where you needed to go. If you have seen something with your mind’s eye that had caught your attention and it feels good to follow it, then by all means follow it. This means you’ve arrived where you needed to arrive. Have fun and congratulations!
Meditation is not a way of making your mind quiet. It is a way of entering into the quiet that is already there -buried under the 50,000 thoughts the average person thinks every day” ― Deepak Chopra
Did you try it? Tell me about your experience in the comments below. I would like to know what worked or didn’t work for you.
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