Meditation Made Simple
In all ages and stages of human evolution, humans have been meditating in one way or the other. It’s been more popularized lately by new thought and all types of healers and coaches. Before them, meditation was viewed by the west to be a religious eastern ritual. Now it’s part of becoming successful and having peace of mind.
There are many types of meditation from walking, eyes open, eyes closed, laying down, sitting on a chair, or sitting in lotus position. You can focus on something, say mantras or affirmations, and so on. Here are some benefits to meditation and why people meditate.
1. To feel happier
2. To improve brain functionality
3. To enhance memory
4. To be more kind
5. To get in touch with your intuition
6. To have better sleep
7. To visualize clearly
8. To improve emotions
9. For spirituality
10. To have better-quality prayers
Let’s just go through some steps I made for meditation. A lot of people have their own ways to get into the transcendent state where you connect with your soul and experience nirvana. Others use meditation for listening to their intuition. It can dramatically improve all areas of your life because it improves your thoughts, emotions, and decision-making. If you put meditation in your daily to do list, it will be the simplest thing on the list.
Here are the steps I used to meditate. I used these steps on myself, yoga students and clients who want to practice creative visualization.
1. Physical calmness: Sit down on the floor or on a chair. Just relax your whole body, including your arms, and make sure your back is straight. The most important part is don’t move and use conscious awareness to relax each part of your body. Relax even your organs, like your stomach. When your whole body is relaxed with no tension, there is no fear or anxiety. Be aware of each part of your body and allow yourself to relax that part. Repeating the word “Relax” can help you calm your body.
2. Empty your mind: We all have thoughts that we continuously think every single moment. Many people say they have these thoughts that come in and out of their minds when they meditate and it’s good to be aware of them. The important goal in meditation is to let go of all thoughts. Allow yourself to let your thoughts go, especially self-talk. Many people do this by focusing on their breathing. As you breathe normally, allow yourself talk to disappear and your mind to be empty.
3. Observe and guide your emotion: Many people have never thought about this, but every emotion you feel is your own creation. Because we have automatic reactions people tend to blame others for how they feel. During meditation, it’s important to create the emotion you want to feel. Love, happiness, gratitude, spirituality—these are all emotions you can create during meditation. As your body is calm, your mind is empty, observe your emotions, usually it’s neutral after emptying your mind. After, start creating the emotion you want to feel. If you want to feel love, you can repeat “Love” or “I feel Love” or “I have an abundance of love”. Sometimes you have to repeat a word or phrases to focus on the emotion you’d like to feel.
4. Words: As you allow yourself to feel good, you can use words to enhance the feeling, like “I feel happy” or just repeating the words “thank you.” Repeating an affirmation or mantra allows you to focus on a feeling. Some people use affirmations and repeat an outcome they desire like “I make $100,000.00 a year”. Affirmations, mantras, phrases, or whatever you want to call it. When you repeat something over and over, it helps you focus. During your meditation, let the words you repeat help you focus on something beautiful, and increases your positive energy.
5. Visualization: There are many forms of visualization people use in meditation. As an example, I do an exercise where I let people visualize their perfect day one year or five years from now. Imagine five years from now, what would your perfect day be like? From waking up in the morning until the end of the day? You can also visualize yourself achieving your goals, doing the work needed, and overcoming the obstacles. If you want to be happily married with a child five years from now, you can visualize that. Our minds are constantly visualizing and often times it’s not good things. During meditation is your time to visualize and have clarity on your future.
6. You can end your meditation the way you want to. Some people become consciously aware of their bodies and slowly move while others can just open their eyes and go about their day. It’s up to you really, as long as you feel better after the meditation. You shouldn’t be tired after your meditation, it’s normal to get sleepy during meditation. Having more energy and feeling passionate fifteen minutes after your meditation and you feel better throughout the day is a good sign you had a good session.