How to meditate?

It is possible that when you think of how to meditate, you can imagine a yogi sitting in lotus position on a mountain next to a waterfall. Luckily all these are not requirements to meditate. Not everyone has the good fortune to go to meditate every day beside a waterfall in a natural environment, so it is best adapted to the circumstances that we have, and try to find on our life a little  of peace.

Here are some considerations we have to take into account when meditating. The most important thing is to try to create our habit, ie, find a time of day where we can rest assured that no one will bother us, telephones, etc.. and dedicate it to meditate. It is said that two months of practice to learn the basics of meditation are needed, practicing at least fifteen minutes, five days a week. So, learn to meditate requires a commitment on our part and we will not know what it means to meditate until we have reached at least the basic level. 

Do not get discouraged if at first we have few results. With patience everything gets. I think the best meditation teacher is yourself, and far from wanting to give great explanations, this section aims to show the first step towards a fascinating world: our inner. These are the basic guidelines:

The position

It is important to find a position that is comfortable for us and with which we have the spine straight. We can use the classic meditation posture (Padmasana) or some variant. We can also make sitting in a chair or stretched out on the floor or bed. The latter position is dangerous, because with it we can sleep easily. We must bear in mind that, in meditation, we have to do abdominal breathing. Try different positions and choose the one that suits you best. A good posture is remaining seated in a chair with your back straight.


The object or meditation technique

Once we have the location, we will choose the object of meditation. In meditation, we have to try put all our attention on something, and therefore contributed to make a cut in the stream of thoughts. I mean, get the inner silence. The most common objects of meditation are breathing, mantras, music, viewing, watch the flame of a candle, blur eyes, etc..

We need to understand how the mechanism of attention and thought functions. Let's say you choose music as your object of meditation. We get in our position to meditate and prepare music that we like and awaken our interest. Then we relaxed, do some deep breaths, try to release the tension from our body, we play the music and began to listen. We look at that when we have not fully listening thoughts we are pure consciousness, but when we interrupted some thought somehow it distracts us and steals our attention. The music is still there in the background, yes, but thoughts reclaim our attention. Then we disconnect from the music, we lose its essence, its beauty and its deeper meaning. Our mind can know details about the music, but only we can know music truly.

Relax and let go

Once we understood the mechanism of the attention, we will relax and let us go. It is normal to have thoughts, and do not have to see them as the enemy or a bad thing. Just every time you realize you're thinking, gently turn your attention to the object of meditation. At first only be able to spend a few seconds without thinking and fully conscious, but with practice you will increase these moments and get into meditation.

It would be good for you to try a little practice every day. It is said that practicing fifteen minutes, five days a week for two months, learn to meditate. The best times to meditate are at sunrise and sunset, because that's when the Yin and Yang energies are more balanced. When we initiated into this practice, it is also good to always meditate in the same place and same time. This creates an internal habit that favors the beginner. With practice you have to reach to meditate anywhere. Even in crowded places such as on a train, walking down the street, etc. . Try different meditation techniques and discover what works best to you.

Extend the practice

Once you have acquired some practice in meditation would be good to extend this practice to everyday life. For example, if you're washing your hands, use this time to meditate. That is, pay attention to your overall experience: the smell of soap, touch the water in your hands, movements, etc.. When you are cooking, when you walk down the street ... See meditatively the experience, without judging, without tags, just observe an search for the silence of the mind through attention. When you're waiting for something, use it to observe your breathing. Make it an habit to seek your inner silence.

Other considerations

To meditate correctly we have to fix on two things: attention and relaxation. To meditate is to achieve a balance between these two factors. For example, if I relax too may fall asleep or enters in a state in which I'm not conscious of things. This does not concern us, because meditation is to go to a higher state of consciousness. Also, if I'm overly attentive, alert, I generate tension inside me that makes to lower my degree of relaxation. Of course, meditation is free from stress, not to create new tensions. Thus, we must find a balance between these two factors, which is relaxed but attentive, awake but in a inner silence, quiet, relaxed.

It is also important not wanting to get anywhere , not create expectations. The mind is always expecting something, simple tries to advance and tries to get something in return. You have to try to have an attitude that free ourselves from the expectations and meditate for the sake of meditation, and not for to get anything.

Article written by Miquel Vidal.