We all get confused when we are told to meditate to calm down or relax, something I have noticed with most of my friends, especially those trying it for the first time. They ask me questions like, “How can I calm down when my thoughts are racing?” or “How would meditation solve my problems?” Eventually, they overlook the advice and seek other methods of relaxation, which can be unhealthy. Now listen, meditation has a lot of benefits, which, of course, we will discuss in this article. Also, for the over-thinkers who feel like it would get worse if they meditate, I will go over what to think when meditating.
Key Takeaways
- Meditation is “a practice of cultivating stillness and presence by focusing on your breath and being aware of your thoughts and emotions. It calms you down, removes the noise within you, and helps you to figure out a solution that has probably been in your front all along.
- You can use mantras, thought labeling, and breath counting to keep focus while meditating.
- There’s no “right” or “wrong” way to meditate. The most important thing is to focus on the process rather than the outcome. As long as you’re focused on your breath and you’re present at the moment, you’re doing it right.
What Is Meditation?
Meditation can be defined as “a practice of cultivating stillness and presence by focusing on your breath and being aware of your thoughts and emotions. It is used for relaxation, stress reduction, and spiritual growth. There are many different types of meditation, but they all involve the same basic principle of training the mind to stay focused. When you think of ‘meditation’, you think of key elements like stillness, focus, and breath combined. Most people downplay meditation because It does not offer instant solutions, which everyone seems to want nowadays. But meditation calms you down, removes the noise within you, and helps you to figure out a solution that has probably been in your front all along.
What to Think When Meditating?
When you meditate, think about the things that inspire you. This could include things you’ve read, people you admire, or something completely unrelated. Whatever it is, consider why it inspires you and see if that helps you be more creative. Your thoughts while meditating depend on the technique you use. There are a lot of techniques to be used that help you to meditate better and find that inner sense of stillness. Here are different techniques used in meditation:
– Mindfulness Meditation
Imagine that you’re sitting still, focusing on your breath, and your thoughts are clouds floating in the sky above you. When a thought comes into your mind, just notice it without judgment and let it drift away like a cloud. If another thought comes, do the same thing and keep bringing your attention back to your breath.
– Use of Mantra
Repeat a word or phrase in your head to help you stay focused. A popular mantra is “Om” or “Aum,” an ancient Sanskrit word representing the universe. You can repeat it in your mind, focusing on the sound and vibration of the word instead of your thoughts. Or, you can use the phrase “I am” or “I am calm.”
Assuming you pick “I am calm” as your mantra. As you focus on your breath, you can say “I am” as you inhale and “calm” as you exhale. Keep repeating this phrase, returning your attention when you get distracted by thoughts. Remember to be patient with yourself. It takes practice to be able to stay focused during meditation. Don’t be worried. If your mind wanders, just bring your attention back to your breath and your mantra. And if you don’t feel relaxed or calm right away, focus on the practice.
Also, your position while meditating is important because it can help you relax and focus your mind. The ideal position is called the “easy pose” or “sukhasana.” It’s a cross-legged position with your spine straight and your hands resting on your knees. But it can be difficult for some, so you can also place a cushion or a folded blanket under your hips to make the position more comfortable.
Why Is It Hard to Focus During Meditation?
Most of the time, we don’t consider meditation because we can’t seem to sit still and calm ourselves. It is hard to focus during meditation because our minds are so used to being in a constant state of busyness and distraction. Trying to meditate can feel like our thoughts are racing, and we can’t focus on our breath or mantra. But I can assure you that the more you practice, the easier it becomes to relax and focus. So don’t get discouraged if it feels difficult at first. Other reasons might be:
1– Boredom
Sitting still and focusing on one thing can feel dull for some people, making it harder to stay focused. Transitioning from being busy to staying still can be challenging, especially for active individuals.
2- Mind wandering
It’s natural for the mind to wander while meditating, especially if you’re new to it. The key is gently bringing your attention back to your focus whenever you notice your mind wandering. The practice of redirecting your attention strengthens your ability to concentrate and improves your overall mindfulness. Additionally, techniques such as deep breathing or visualization can aid in maintaining focus during meditation.
3- Lack of discipline
It takes discipline to set aside time for meditation and commit to the practice regularly. Without a strong sense of discipline, it can be challenging to maintain focus during meditation.
4- External distractions
Our environment plays a significant role in our ability to concentrate. If there are external distractions such as noise or interruptions, it can be difficult to maintain focus during meditation. Creating a peaceful and quiet space can help minimize these distractions and enhance concentration.
5- Physical discomfort
Sitting or lying still for an extended period can sometimes lead to discomfort, such as achy muscles or a stiff back, making it harder to stay focused. When you are tired, you are more likely to wander, making it harder to stay focused.
6- Anxiety or stress:
If you’re feeling anxious or stressed, it can be hard to switch off your brain and focus on your meditation practice. The good news is that it becomes easier to focus during meditation with practice.
How Can I Control My Thoughts During Meditation?
Controlling your thoughts during meditation is no easy task and can be really challenging, especially for beginners. There are techniques you can use to help control it, and we will be discussing some:
#1. Thought Labeling
We all know that thoughts race around in our heads while meditating. When you observe your thoughts, you can label them as “thinking” without getting caught up in them. So, instead of thinking “I have to clean the kitchen”, you would just think “Thinking, thinking”. It can become a mantra of some sort.
#2. Thought Substitution
In this technique, you replace your negative or stressful thoughts with more positive ones. For example, if you start thinking about a stressful situation, you can replace that thought with encouraging phrases or affirmations like “I am calm and centered.” This helps you to relax and refocus your attention.
#3. Breath counting
This is when you focus on your breath and count each exhalation, starting from one and going up to ten. The good thing about this technique is that every time your mind wanders, you just start the count over again. This helps you to focus on your breath and to come back to the present moment.
#4. Breath Awareness
This is when you focus on the sensations of your breath, like the feeling of the air going in and out of your nose or the rise and fall of your chest. Just like breath counting, you bring your focus back to your breath whenever your mind wanders.
What Are the Signs of Deep Meditation
When you enter into deep meditation, you might notice a few signs. First, you might notice that your breathing becomes very slow and even, which is expected because your mind and body have relaxed. You might also feel a sense of peace and stillness in your mind and body. Furthermore, you might notice that time seems to slow down or even stop. There are other profound signs of deep meditation:
✓The Gap
The gap is that moment between thoughts when your mind is completely still and silent. It’s like a brief moment of stillness, where there is no past or future, only the present moment. You might not notice that you are in the gap until you are out of it. In that moment, you might experience a feeling of peace, bliss, or even oneness.
✓The Witness
The witness is when you become aware of your thoughts and emotions, but you don’t get caught up in them. You simply observe them from a place of detachment and neutrality. It’s like you’re watching a movie of your thoughts and feelings without involving yourself in the plot.
✓Flow State
When you reach a state of flow, you feel a sense of total immersion in the present moment. You feel as though you’re completely focused on the task at hand, and time seems to fly by. Most people experience it while working; they go through that moment of deep concentration where everything falls away, and all they think about is the job they are working on. They feel a sense of effortlessness, and your body might feel light and energized. Also, take note that not everyone experiences these things, and that’s perfectly fine. The important thing is to focus on the process and not the outcome. Every meditation session is different, and that’s normal.
✓Joyous Acceptance
Joyous Acceptance is about accepting your life and circumstances without judgment or resistance. This is when you feel a sense of acceptance and gratitude for everything, just as it is. You feel a deep sense of connection with yourself, others, and the world around you. It’s about acknowledging the reality of your situation and finding peace and joy within that reality. You feel a sense of peace and contentment, regardless of what’s happening in your life. It’s not about giving up on your goals or dreams. It’s about finding contentment in the present moment.
✓Transcendence
During Transcendence, you feel a sense of expanded awareness, and you feel like your consciousness is expanding beyond the limitations of your physical body. You feel a sense of oneness with everything and a deep connection to the universe. However, Keep in mind that transcendence is not something that can be forced or controlled. Meditation is about the process, not the outcome. It’s something that happens spontaneously when you’re in a state of deep meditation. The more you meditate, the more likely it is that you’ll experience transcendence. But even if you don’t, don’t worry!
How Do You Know When You Are Meditating Correctly
Meditation does not have a step-by-step routine for you to know if you are doing it ‘right’ or ‘correctly.’ The most important thing is to focus on the process rather than the outcome. As long as you’re focused on your breath and you’re present at the moment, you’re doing it right. Remember, there’s no “right” or “wrong” way to meditate. It’s all about what works for you. Sometimes, it can be difficult to not get caught up in whether or not you’re doing it “right”. But the more you practice, the easier it will become to simply focus. You might even find that your definition of “correct” meditation changes over time. It’s all part of the journey.
What You Should Not Do During Meditation
Although there is no guide on how to meditate correctly, there are some things you should not do during meditation. Here are a few of them:
~Judgment
One of the things you should avoid doing during meditation is to get frustrated or judge yourself. The purpose of meditation is to relax and focus your mind, not to beat yourself up. So, if your mind wanders, just try to bring it back to your breath. You should also avoid trying to force your mind to be completely blank. It’s normal for thoughts to come up during meditation, so just let them come and go.
~Bodily Sensations
Another thing to avoid during meditation is to resist your bodily sensations. No matter how still or calm you are, activities are still going on in the body, which in turn brings out reactions. For example, while meditating, if you feel a tingling in your legs, or your back gets a little stiff, just notice those sensations without trying to push them away. Let your body be however it is in the moment.
~Multi-tasking
You should avoid multitasking during meditation. Meditation is a time to center oneself and not to divide. For example, don’t try to check your email or think about your to-do list while you’re meditating. Instead, make meditation a time when you focus only on yourself and your breath. You can check on those other things when your meditation session is over.
~Worrying
Another important thing to avoid during meditation is worrying about the future or dwelling on the past. When you think about things you can’t control, it will only agitate and distract you. Instead, focus on the present moment and the breath. Meditation is not about solving your problems, it’s about accepting them as they are and letting them go.
~Sleep
One more thing to avoid during meditation, and that’s falling asleep. You might feel very relaxed during meditation, but try to stay awake and alert. Meditation is not the same as taking a nap, it’s about being present and aware. It might take some time and practice before you can avoid falling asleep, but it’s okay if it happens sometimes. The most important thing is to keep trying and to stay positive. You can do it!
Health Benefits of Meditation
The health benefits of meditation are quite outstanding. There have been numerous studies that have shown that meditation can improve physical and mental health in various ways. For example, meditation reduces stress, anxiety, and depression. It can also improve sleep quality, boost the immune system, and reduce chronic pain. There’s even some evidence that meditation can slow the aging process.
•Lower stress levels
Evidence has shown that meditation can reduce stress levels. When we’re stressed, our bodies release the hormone cortisol, which can have negative effects on our health over time. However, studies have shown that meditation can reduce cortisol levels, and this can lead to a lower risk of conditions like heart disease, diabetes, and high blood pressure.
•Better Sleep Quality
Another benefit of meditation is improved sleep quality. Studies have shown that meditation can reduce insomnia and help people fall asleep faster and stay asleep longer. This is because meditation reduces stress and anxiety, which are major causes of insomnia. Additionally, meditation can improve the quality of sleep by increasing the amount of time spent in the deeper stages of sleep.
•Immune System Boost
It is said that meditation can boost the immune system. When we go through stress, our immune system can become compromised. Although, studies have shown that meditation can increase the activity of T cells, which are an important part of the immune system. This can help to fight off infection and illness, and even reduce the risk of some chronic diseases.
•Anti-Inflammatory
Meditation has the potential to reduce inflammation, which is a significant risk factor for many chronic diseases. An overactive immune system causes inflammation, and meditation can help calm and balance the immune system, which in turn reduces inflammation.
•Improved Brain Activity
Meditation improves brain activity and cognitive function. Meditation has a way of increasing activity in the part of the brain called the prefrontal cortex. It is the part of the brain responsible for attention, focus, and working memory. This can lead to improved cognitive function, better focus, and increased productivity. According to research, Meditating frequently increases activity in the amygdala, which is the part of the brain that processes emotions. It improves emotional regulation and reduces symptoms of depression and anxiety.
Things to Bear in Mind While Meditating
In as much as everyone’s meditation journey is different. There are a few things you should bear in mind while meditating. Here are points to remember during your journey:
*Patience
First, it’s important to be patient with yourself when you’re starting to meditate. It can be challenging to sit still and focus on your breath, so don’t beat yourself up if you struggle at first. Just keep trying, and eventually, meditation will become easier.
*Setting
Another thing to keep in mind is that you don’t need to meditate in a formal setting. You can meditate anywhere, even on your lunch break at work or while you’re waiting in line at the grocery store. It doesn’t have to be a long, formal practice. Just a few moments of focus and presence can have a big impact.
*Comparison
Now, one more vital point to remember is to not judge your meditation. It gets frustrating when you always compare your meditation to someone else’s or to a version of meditation you see online. Just focus on your journey, and trust that you’re doing it right.
Conclusion
Clearly, meditation has a lot of benefits, both physical and mental. And the best part is that you don’t need any special equipment or experience to start meditating. All you need is a quiet place to sit and a few minutes to yourself. Meditation is an amazing tool, and it feels great if you’re willing to give it a try. It’s also important to remember that meditation is not a quick fix. It’s a practice that takes time and dedication. But the benefits are well worth the effort. Remember, even a few minutes a day is enough to make an impact, So why not give it a try? The results may surprise you. Namaste!
Frequently Asked Questions
How Do I Know if I’m Meditating Correctly?
Look for these six cues.
- You’re aware you’re meditating.
- You remain motionless and finish what you start.
- Your thoughts change.
- You get drowsy.
- The sensation of your body changes.
- You no longer identify with the content of your thoughts.
What Should I See When Meditating?
Many meditators see a golden light, a pale blue dot, or a single eye. Others see geometric grids of light. Others will see a glimpse of a sage-like figure or divinity. Some people may “hear” inner sounds or get insights that are clear and feel like truth.
Can You Meditate in Bed?
Meditating in bed can induce relaxation and help to reduce stress. Meditating in bed emphasizes relaxation in your nighttime practice. After a long day of work, family responsibilities, and racing thoughts, meditating in bed helps to ease stress and anxiety and leads to relaxation.
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