How to Meditate More Effectively

You may have given up trying to meditate because you found that your overactive mind is interfering with your efforts. You find your mind wanders to thoughts of everyday, mundane issues. 

People often think,“When is that bill due?” “Is tonight garbage night?” “I hope my cold goes away,” and thousands of other ideas that bounce around in your mind. 

One of the best ways to calm your “monkey mind” is to find something to focus on. Don’t think that you have to have “no thoughts” in your mind when you meditate. That’s not possible. Therefore, you have to give your mind something to focus on instead. Here are several ideas:

The Breath

Try focusing on your breathing. Pay attention to the rise and fall of your chest, the movement of your stomach and diaphragm on the in and out breaths, the air passing in through your nostrils and out your mouth. 

Allow your breath to find its own natural rhythm. As your breath slows and becomes tranquil, feel yourself calming and relaxing. Maintain this state of calm serenity.

Relax the Muscles

Focus on relaxing your body slowly. Try feeling each group of muscles in your body from head to toe in sequence getting softer and more relaxed. Begin with your scalp, move down to your forehead, then your eyelids, your throat, your shoulders, your back, your chest, abdomen, legs, feet and toes. 

Feel each muscle group let go and get heavier. Feel the tension and stress of the day begin to melt and fall away. Stay in the place of peace.

Visualization

One of the best techniques to gain mind control and focus is to visualize something meaningful to you. Perhaps it’s a beautiful waterfall with a crystal clear basin of blue water surrounded by lush tropical vegetation with an azure sky overhead. Feel yourself swimming in the warm water of the basin to the gentle waterfall and becoming cleansed by the force of the water. 

Maybe you’re moved by a deep blue glacial lake surrounded by steep Alpine mountains, capped with snow and covered with dark green pine trees. See yourself walking through a deep green field of grass to a deep forest of tall trees. Progress through the forest to a broad bed of grass that ends in a glacial lake with still waters that reflect the tall mountains around it. Swim in the lake and feel its waters purify your being. 

You can also think of a bright white light in your heart center that begins to grow and get brighter with each breath. This light continues to expand until it fills your entire body. See this light keep getting larger and wider until it shoots a beam of light into the universe. Feel yourself blend your light with a larger, brighter light that’s filled with loving energy. Enjoy this state of bliss.

Mantra

As you begin to focus on your breath or your muscles getting relaxed, begin to repeat either aloud or in your mind a word or phrase that has special meaning to you. Common mantras include “Om mani padme hum,” “Ohm,” “I am that I am,” “I am Light, I am Love,” “Lumen de Lumine.” You can make up your own mantras with ideas or concepts that carry significance for you. Maybe words like “joy,” “love,” “peace,” or harmony. However, you have to fully believe in the idea behind it. Repeat the word or phrase, and you may begin to find yourself going into a deeper state as you have moved your focus into a special place away from the everyday. 

Another aspect of meditation is to find a comfortable place and position that you find resonates with you. You don’t need to sit in the classic meditation pose, for that can get uncomfortable after a while. Sit in a comfy chair with your feet on the floor, hands on your legs, make sure you're warm and keep your room quiet. You probably don’t want to lie down on the floor or on a bed as you may fall asleep if you get too deep into the meditation. 

Another objection I often hear is “I can never find time to sit and meditate.” If you claim you can’t find time to meditate, then you need to meditate even more. All you need to spend is 10-15 minutes in meditation to gain a positive effect. However, the key issue is consistency, not duration. I suggest meditating daily to create the habit. Do it only 10-15 minutes daily and you'll have a tremendous benefit. 

Tags: meditation, meditate, meditating, mantra, visualization, relaxation, spirit, living spiritually