âïž A way to improve your focus and concentration
âïž An excellent way to ground yourself
âïž A good way to raise energy
âïž An effective calming exercise
âïž A method of strengthening your empathetic abilities
đ« Clearing your mind completely
Things you need to meditate:
Thatâs it. You donât need candles or crystals or a mantra or a yoga mat or a special outfit or anything.
You donât even need to be able to do the thing where you cross your legs with your feet up on your thighs. You can meditate lying down, sitting up, kneeling, regular cross legged, or even standing. Just so youâre not in a position where youâll lose circulation, youâll be fine.
Yup, thereâs kinds. Lots of kinds. Way too many to list in this post. Do your research, find a kind that works for your needs. Practice a bunch of different ones! The kind I recommend for a beginner is called Mindfulness Meditation.
Mindful meditation is about staying in the present moment, rather than ruminating on the past or worrying about the future. Like any kind of meditation, it improves your focus and concentration. Itâs also been shown to increase your empathic connection with the world around you. Once you achieve a mindful state, you can move into any other kind of meditation you want.
The guide below is for mindful meditation.
Go to a quiet place and find a comfortable position that you can keep up for a few minutes without getting sore or losing your balance.
Close your eyes and begin breathing steadily through your nose.
Focus on your breath as it moves through your nose. Try to follow it from moment to moment, rather than lingering on a past sensation or anticipating a future one. The breath is dynamic; it moves with you through time. Try to synchronize your focus with your breath so that they both exist in the present moment.
When you have a feeling, an emotion, or a thought, acknowledge it, accept it, and then go back to focusing on your breath.
If you find you have become distracted, bring back your focus by counting to 10: each odd number is an inhale, while evens are exhales.
Do not be discouraged if you become distracted often; meditation is not something that comes naturally: it has to be practiced. The present moment is hard to hang on to, because it requires not hanging on to anything. The present moment is always slipping by, and it will take practice to teach your mind to acknowledge and dismiss each moment rather than trying to linger. Try aiming for one minute of focused meditation, and increase the time little by little as your concentration improves.
Eventually, youâll be able to meditate in noisy places, with your eyes open, using focus tools like candles or crystals, you can start employing visualization or mantras if you want; the sky is the limit. But before you can do any of that, you have to be able to concentrate. Simple quiet, eyes-closed meditation that focuses on the breath is a good way to get you there.
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