Learn How to Meditate @ Reward Me

How to meditate?

Learning to meditate is supposed to be one of the greatest gifts you can give yourself in life. Here is how to get started.

What is meditation, really?
Your ideal image is probably someone in the lotus position, index finger to thumb, chanting. And yes, that’s one way of meditating. But there are so many others. There’s a walking meditation, for instance that it’s tricky to define, but the common thread is a practice of focused attention on a regular basis.

What’s the point?
There are probably as many motivations for meditating, as there are ways of practicing it. Everyone thinks that the purpose of meditation is to handle stress, to tune out.

But the point is actually to tune in – not just to de-stress, but also to find peace.

Is it religious?
If not religious, then certainly spiritual. Practices that could be considered meditative crop up in every religious tradition: in Islam, repetition of the 99 names of God and the five daily acts of prayer; in Christianity, meditating on the law (Joshua 1:8) and forms of prayer; in Hinduism, all the practices of yoga, from the postures (asanas)to breath control (pranayama). But though meditative practice tends to emphasise a connection with the spirit, think of it more as being awakened to life or of gaining a strong sense of who you are.

Research conducted on Buddhist monks who had been meditating for 15 to 40 years showed that, while meditating on compassion, their brains generated the most intense gamma rays (the wave associated with brain functioning and with higher thinking) ever seen in a normal human brain. But the most intense area of activity was in the left prefrontal cortex, the area associated with happiness and positive thoughts.

Let’s do it!
Sit quietly with your eyes closed. Put your attention on the tip of your nose. Breathe in and out normally, and feel the air flowing through your nostrils. Think of your breath as a faint cloud of golden light. Feel the soft energy being carried by your breath. Let it relax you, but don’t force it.

The process will take care of itself!


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Get your timing right
The benefits are most evident with regular practice: find a slot in your day you can commit to, when you can set aside about 30 minutes without noise or interruption. For most of us, that’s first thing in the morning or in the evening, but it could be your  lunch hour.

Simple Steps for Meditation
Here are a few steps to help you meditate:

  • Choose a peaceful environment.
  • Wear comfortable clothes
  • Sit in a comfortable position
  • Close your eyes
  • Follow your breathing
  • Concentrate on a simple visual object
  • Practice visualization
  • Try walking meditation
  • Make it a part of your daily routine

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