1. Create a Meditation Environment
You can meditate anywhere really, but if I had my choice, I would choose a quiet environment. Many people whom meditation everyday create a space for their meditations. By choosing a space, it solidifies their commitment even more to their meditation practice.
The space should be free of clutter, have a comfortable chair, meditation bench, or pillows for supporting the body while in meditation. I use a blanket sometimes because I do not like to be distracted by cool air and the blanket helps me feel grounded and safe.
Your meditation area can have things that enhance your practice such as, a picture of your guru or spiritual teacher. You can also have symbols and reminders; I have several crystals and rocks in my meditation area.
2. Block Out Distractions
Noise can be a big distraction for meditation especially if you are new to meditation. The best way to deal with excessive noise and distractions is to block it out. I use headphones and play a guided meditation or meditation music. This approach not only drowns out the outside noises but it also defuses the noises (thoughts) inside my mind and guides me into a deeper meditative state.
3. Choose the Right Posture
There are many ways to sit in meditation. If you are new to meditation, sit in a comfortable position. Do not try to sit in Lotus. If you are not comfortable, your body will constantly distract your mind. Find a comfortable place that supports your body, where you can fully relax.
The only time I recommend laying down for a meditation is if you are meditating right before bed and your main propose is to relax your mind and body fully. Otherwise, I do not recommend lying down because you may fall sleep.
Once your meditation practice grows, you can sit where your back is aligned and unsupported, I would recommend a kneeing bench or you can sit in a half or full lotus position.
4. How to Keep Time in Meditation
When you meditate in a group with facilitator this person will keep track of your meditation by signaling with a bell or gong. If you are at home, you can use any type of timer such as the one on the stove or microwave. Some watches have timers that you can set. On the other hand, you can use a prerecorded tape or meditation music.
5. Create a Meditation Schedule
Consistency is the key to an optimal meditation practice. Just like training, your body to be more physically fit your mind needs this type of commitment as well. Creating a meditation schedule is the best way to develop and strengthen your mind. Choose a time that is easiest for you to commit to everyday, most people choose the morning. The morning is quiet; it is in the beginning of the day so you are sure to get it done. In addition, doing a morning meditation starts everyday in the right direction.
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