Tips
for Better Meditation
Not being satisfied with objective life, human beings
dive deep into their subjective Self with the help of spiritual
science to transcend the limitations of the relative world around
them and enjoy the eternal bliss of the Self. This attainment is
possible through deep meditation.
What are the ways to better meditation ?
1. Minimize interruptions
Take the phone off the hook, let your friends and family know that
during this time you don't wish to be interrupted; close the door,
close your eyes and for the time being leave the ordinary world
behind. This has tremendous psychological impact. If, while meditating,
one part of your mind is listening for the doorbell, or is ready
to jump up if the phone rings, or to come out if someone wants to
talk, it will be very difficult to concentrate.
Give yourself completely to the task at hand, letting the people
around you know that it is important to you. They will learn to
respect it too. Establish right away that during that period of
time you do not wish to be disturbed, making whatever arrangements
are necessary (childcare trade-offs, phone message arrangements
etc.) and you will feel freer and happier in your meditation.
2. Meditate at the same time of the day
Experienced meditators find that if they always meditate at,
say, 6:00 am and 5:30 pm, when that time of day occurs they naturally
want to meditate. Optimum times are usually considered sometime
around sunrise and again sometime around sunset.
If one sincerely desires to explore meditation it is important to
establish a habit of regular meditation. Twice daily, in the morning
to tune in and charge up to start the day, and in the evening to
establish a rhythm and harmony in our life. This twice a day meditation
ties us in with the world's daily rhythms. It is important to maintain
this regularity. Even if there is an "emergency" (like
being late for work), take 5-10 minutes to meditate.
People beginning meditation frequently report having difficulty
finding the time to meditate. Writing out your daily schedule and
then "brainstorming" (figuring out possibilities and
listing as many as you can) all sorts of different ways to make
time may help to get over this hump. Experienced meditators frequently
report a considerably reduced need for sleep (due to the deep state
of physiological rest during meditation) and so may gain as much
as 1-3 hours of usable time.
3. Twice a day, invariably
This is the key to success in meditation. If one sincerely desires
to explore the heights and depths of meditation, it is important
to establish a habit of never missing your practices. Meditation
can be likened to a beautiful chain – each day we add delicate links;
the overall effect is a strong and useful instrument. But if we
miss a meditation we create a situation of a "missing link".
In order to make the mind strong, try never to miss. Be uncompromising.
Even in an emergency, it is possible to do your meditation for five
to ten minutes if you resolve always to do it. Though difficult
at first, in the long-run it becomes like brushing one's teeth
or eating something – one just does without thinking.
4. Meditate in the same place
Try to arrange a corner or even a small room for your meditation
place. Keep it clean and fresh and try to do your meditation there
all the time. You will find that place becoming very meaningful
for you. When you go to that spot your mind will naturally want
to meditate. Of course you can meditate anywhere – in an office
or a car, on the bus, outside – but it helps, especially in the
beginning, to have a quiet and special place.
5. On a light stomach
After eating, the energies of the body are directed toward the digestive
processes at the expense of the mental processes (we have all noticed
the sluggishness that follows a heavy meal). Because meditation
requires alertness, concentration, mental energy and "awakeness,"
it is helpful to do it with an empty stomach. If you are really famished, take a glass
of juice or milk or eat lightly. If your body is really hungry,
your meditation may be distracted.
6. In a comfortable, erect posture
When meditation proceeds properly, there is a tremendous flow of
energy upwards through the spinal column. Slumping or slouching
impedes this energy flow, impairs breathing, and diminishes mental
alertness. So it is important to sit as straight as possible. A
firm surface is very helpful. Gentle stretches or warm-ups can help
to prepare the body for meditation. Some people find that putting
a small pillow underneath their seats alleviates pressure on the
knees and induces better posture by elevating the spinal column.
It is important to be comfortable so that your mind is free to concentrate
on the meditation process. If sitting on a rug, cushion or folded
blanket is not comfortable, you may want to meditate sitting in
a chair. With twice daily practice of good sitting posture and some
stretches and warm-ups to loosen the muscles, most people are amazed
to discover how relaxed and flexible their bodies can become in
just a few weeks time.
7. Associate with spiritual people
One of the greatest supports through the ups and downs of your spiritual
growth is time spent with others who are treading the path of meditation.
Weekly group meditations are a must for the serious meditator.
Ananda Marga conferences and seminars offer meditators a chance
to immerse themselves in their spiritual practices and learn more
about the philosophy of yoga.
8. Read spiritually elevating books
The intellect, which has to keep quiet during meditation, also needs
scope for growth and development. Therefore, it is recommended that
one set aside some time each day for reading spiritually uplifting
books. After meditation is a good time to take a few minutes for
this, as the mind is clear and calm and more easily absorbs ideas.
9. Talk to a meditation teacher
Teachers of meditation (acharyas) travel through your area regularly.
They can answer questions about meditation and teach you a personal
meditation technique. Local members of Ananda Marga can tell you
when acharyas are expected and what kind of activities are planned
(lectures, group meditations, etc.) while they are visiting. Acharyas
are highly trained women and men who are dedicated to the task of
serving humanity. Their job is to teach meditation and spiritual
practices to anyone who sincerely desires to learn. Many problems
or difficulties you may be having can easily be solved with the
help of an acharya. So never miss the opportunity for a consultation
with a teacher. Ask your class instructor or the person coordinating
the acharya's visit to sign you up for a consultation. They can
tell you what to expect so that you can utilize your consultation
to the fullest.
10. Be persevering
Many people experience a sense of discouragement or frustration
when the results of their first few meditations do not measure
up to their expectations or hopes. They may feel that it is their
own fault, and even give up the practice with a sense of failure
or inferiority. Everyone who has meditated has had to deal with
this in some way. It is a great help to know that others are also
having similar experiences, and to understand what is actually taking
place during this time. Especially in the beginning, the mind may
seem uncontrolled. A great yogi, Ramakrishna, once said: "The
mind is like a drunken monkey stung by a scorpion." You may
find when you sit down to meditate that many thoughts arise in your
mind; you set your mantra going and then drift off to something
else. Sounds and noises from without may sidetrack your internal
concentration and your body may become restless. At times like this,
one can easily get discouraged and think nothing is happening. However,
many of the benefits of meditation come from deep within the mind
and do not show themselves immediately. By constantly bringing your
mind back to the mantra, you are building up your capacity to hold
your mind steady in the future.
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