How To Practice Meditation

Meditation is the most important practice for calming the mind. A calm mind can lead to a healthy, happy and successful life. It can cure diseases and speed up healing processes. Sanskrit stands for the air that we breathe. It is the most basic act of life, which starts from birth and goes on till death. But generally, we are not aware of the breath till our attention is drawn close to it. Dayana means its awareness. Applying the mind to the flow of air when we breathe. The method is as described below: Sit in a posture suitable for meditation. The common postures are Siddhasana, Narayana and Swastika. But if you cannot do this, just sit cross-legged. Your back should be straight and eyes closed. Your knees should be placed well on the ground. Do not stoop your shoulders back. The whole body should be relaxed and the whole frame steady without exerting any pull or pressure on the thighs, feet, knees, spine or neck. There should be no stretch on tension along the abdominal wall. Let the abdominal wall sway gently back and forth, very smoothly and effortlessly, with each respiration. Facial muscles should be relaxed, and the mouth closed with a small gap between the two jaws such that the upper and lower teeth do not exert pressure on each other. Your tongue should touch the palate, with the tip touching the back of the upper front teeth. Ensure that the lips, tongue or the lower jaws do not move. Your eyeballs and eyelids should be steady and the muscles of the forehead relaxed. Your entire posture should be comfortable, steady and relaxed. You should not feel strain on any part of the body. Now start developing the awareness of breathing. The flow of air should be uniform, slow and smooth. Do not make any effort or exercise any control. Never hold breath. Do not utter any word or see any image. This will calm your mind and help you achieve peace.

Meditation Exercises Find a comfortable spot and get ready to relax. The Basics Setting aside time for formal meditation is an important way to establish a routine and get comfortable with the practice. Even just a few minutes a day can make a big difference. “Some people complain about taking time out of their day,” said Atman Smith, who teaches meditation to underserved communities in Baltimore. “Practice is important though. It’s a tool you can use to bring yourself back to the present in stressful situations.” But we shouldn’t stop being mindful when we stop meditating. “The purpose of mindfulness meditation is to become mindful throughout all parts of our life, so that we’re awake, present and openhearted in everything we do,” said Tara Beech, a popular meditation teacher based near Washington, D.C. “Not just when we’re sitting on the cushion.” Mindfulness meditation isn’t about letting your thoughts wander. But it isn’t about trying to empty your mind, either. Instead, the practice involves paying close attention to the present moment — especially our own thoughts, emotions and sensations — whatever it is that’s happening.