How to meditate? That’s a great question to ask! First, let’s talk about why meditate.
Meditation is one of the most important skills you will ever learn. It’s quite effective for helping to manage stress, building confidence, and developing willpower. Additionally, knowing how to meditate properly will help to keep your body in good physical health and will aid in developing great mental health. Finally, when you know how to meditate your intuition also starts to rapidly develop as you become better at listening to yourself and your own inner voice.
How long does it take to start to see results from daily meditation? My experience has shown me that results begin to manifest in three to five days, but become greater the longer you practice meditation. Ideally, a person should attempt to meditate once a day, every day, for at least 5-10 minutes.
Consider the following plan of action for learning basic meditation in 30 days.
How to Meditate: Learning Basic Meditation Skills
Days 1-5 of Basic Meditation
The first five days are all about learning to become aware of your own thoughts. There is no real purpose other than to simply sit for ten minutes a day and pay attention to whatever random thoughts come into your mind. The key here is to just allow those random thoughts to come in, but don’t linger on them. See if you can notice exactly how many random thoughts you have while sitting in ten minutes of silence.
Days 6-10 of Learning How to Meditate
For our net five days you’re going to start training your mind to enter into the alpha state. This is a very relaxed state where the body is relaxed and the mind is awake. To accomplish this you must practice progressive relaxation. Start by focusing on your face. As you focus on your face smile and then raise your eyebrows. Allow yourself to roll your neck on your shoulders, first one direction and then the other. Tighten the shoulders, and then release. Now move on to your mind. Here you will imagine your brain waves slowing down and peace entering into your mind.
Move now to your feet and follow this by going to the legs, lower torso, upper torso, back, and finally the arms and hands. As you move to each body part purposely tighten that body part for five seconds, then release. Tighten again. Then release. As you tighten and release each body part say to yourself “It’s okay, you are safe now. You can relax and rest.”
This can take from 15 to 25 minutes. I realize that can seem like a long time, but it will be well worth it. A person meditates much better when their body is relaxed first. This is one of the little known secrets that all people who study how to meditate should understand. Again, learning how to meditate isn’t difficult, it just takes time and practice.
When you finish relaxing every part of your body you’ll spend another 5-10 minutes observing your thoughts again as they come and ago from your mind just like you did during days 1 to 5.
Days 11-20 of Basic Meditation
These days of learning how to mediate will be spent working on focusing the mind. After you have finished your progressive relaxation and you enter the stage of observing your thoughts, you’re going to focus your mind on one of three things – your choice. You can focus on the image of God, focus on a candle flame, or focus on nothingness.
Regardless of which one you choose, you’re going to attempt to hold that image in your mind during the 5-10 minute observation period. When a random thought comes into your mind, simply talk to yourself. Mentally state the random thought that has entered and then gently replace it with the focus image again.
By the time you finish these days you’ll be proud to discover that random thoughts are coming into your mind less and less and you’re able to keep your focus image in your mind longer.
Days 21-30 of Meditation
In the last ten days of learning how to meditate, you’ll be working to refine your meditation skills. Your object is to now focus on your breathing in conjunction with holding the focus image in your mind. Make sure to do your progressive relaxation first!
The breathing may seem difficult to get down at first, but once you get into a rhythm, it’s quite easy and comforting. Deep breathe in through your nose for a six count, hold for a three count, then breathe out slowly from your mouth for a six count. Repeat.
If you can’t focus on both the breathing and holding the image in your mind, work on the breathing for a few days until you have that mastered then you can go back and try doing both.
By the end of this 30 day period of learning how to meditate you should already be noticing some of the many benefits of meditation. These may include more sound sleep, less stress, better concentration, higher willpower, lower blood pressure, lower heart rate, and more energy. This is in addition to a more strongly developed intuition.