able to stay focused when you meditate is one of the main challenges for first
time meditators. Typically the mind is like a monkey, no matter how hard you
try, your mind jumps all over the place, but with practice, you can train your
mind to become quiet.
In breathing meditation, you focus on your breathing, witnessing its flow to
allow your mind to clear and for you to enter a more refined state of
consciousness, but thoughts will still invade your mind. These thought cannot be
controlled so you must acknowledge them and then let them pass on.
Sometimes, if you are feeling stressed about some situation, thoughts of this
may overpower you and you feel as if you should dwell on these to try to find a
solution. Forcing the issue is not the way of meditating and will keep you from
the true purpose.
When you first start your meditating session, you need to have a place where you
will be free from distractions. This includes noise and images. You can block
out the images by closing your eyes, but the daily sounds are often more
difficult to block out. This is why most people choose the early morning hours
to practice spiritual meditation. The rest of the household is asleep so you
have some time to yourself when you won't be interrupted.
Learning the various positions and being able to hold them for a length of time
is a challenge for beginners. While most people have the idea that you have to
be in a sitting position to meditate, you can meditate when you are walking,
lying down, kneeling or standing. The sitting positions are the hardest to
master, even when you sit on a chair because it is hard to maintain the same
position for up to 30 minutes at a time.
The half lotus position is the one most prefer to use when meditating in a
sitting position. To do this, you sit cross legged with the foot of one leg
resting on the thigh of the other leg. The other foot is resting on the floor
under the opposite thigh. The most difficult sitting position is the full lotus
in which you have both feet resting on the thighs of the opposite legs and your
knees touching the floor.
When you start to meditate, you also have to give yourself a few minutes at the
beginning for your mind and body to relax. It takes a few minutes for this to
happen and for your breathing to become regular. You have to let the tenseness
out of the muscles in your back and neck and learn to breathe deeply. This means
breathing in through your nose so that you take in the maximum amount of oxygen
which can then get to the deepest portions of your lungs. Hold the breath for a
second and let it out slowly.
There are no rules for meditating. The main goal is for you to see results from
the session whether this is simply a way of relaxing, finding a solution to
your problems or finding a way of reaching a state of inner peace and calm.
During the session, you do not allow your thoughts to consume you and through
this you can learn to see and understand them in a different way.
The object is to meditate so that you become more effective in the way you
handle the stresses of life so that you don't act impulsively and become angry
over every little thing. Once you grasp this concept, you will be able to have a