4 Tips for Better Meditation
Four tips for better meditation practice, whether you are a beginner or have been practicing for several month or a couple years. As a beginner, it is easy to get caught up in every little thing that comes along, inside or outside our mind. And, as one who has practiced for a few months…congratulations, and keep at it. Maybe there are a couple new thoughts to try if something in your meditation practice has been nagging at you.
Modify Your Technique
First, if you are feeling no improvement in one or more areas, try experimenting and modifying your technique. For example, if you have a difficult time finding a comfortable position seated on the floor with legs crossed during meditation, try using pillows or blankets to make a position more comfortable or meditate seated in a chair.
Focus on Breathing,
Nature Sounds
Second, a simple technique is to focus and count your breaths. Inhale through your nose for seven seconds hold your breath for seven seconds and exhale for seven seconds. This is one breath. Repeat this technique throughout your 15 minute meditation. It’s a good idea to have a timer set for the 15 minutes you’ve set aside. Keep your eyes closed during the meditation and continue the breathing practice. Your mind is very active and it will wander during the meditation. This is normal and to be expected. When your mind wanders, do not engage in the thought simply return to your seven second breaths. You will have to refocus and quiet your mind concentrating on your breath many times during meditation.
Again, this is normal don’t be too hard on yourself! Over time the wandering of your mind and constant thoughts will settle down. Thoughts will become like background chatter or like clouds floating by—they are present, but they are not the star of the show. A quieter mind is one of the benefits of meditation. It reduces anxiety naturally and produces a clearer more calm mind.
Nature sounds such as a babbling brook, gentle rain on a tent, or bird sounds can be a nice background to focus on during your meditation. There are literally dozens of free downloads on YouTube. Experiment with different sounds that are soothing to you.
The idea is you want something gentle to focus on during your meditation, but not loud/overstimulating. You want to learn to quiet your mind and slow your thoughts. In the beginning, it is good to have a technique such as counting breaths or nature sounds to focus your thoughts so you have fewer intrusive thoughts going on during meditation. I have downloaded an app on my iPad with various rain sounds. I can use this anywhere in the world since it doesn’t require Wi-Fi, so it’s great for travel.
Visualization or Imagery
Think of a time when you were by the ocean or hiking through a forest. Pick a time that brings up good memories and an easy visualization. I remember being in Hawaii on the island of Maui taking a short hike with friends back to a waterfall that spilled into a small lagoon. It was my private oasis filled with tropical birds and fragrant flowers. I enjoyed swimming in the cool water. I can easily conjure this memory and use it as a focal point during my meditation.
Journaling
Keep a notebook nearby to jot down any thoughts that come up during meditation. Especially if you see a pattern of thought over several weeks, it’s a good idea to question the validity of these thoughts. If you keep an updated to do list, you will be less likely to worry about things that need to be taken care of that day during your meditation.
