Introduction
According to Dr Richard Nahas, many people believe that meditation is the practice of silencing your mind. However, it is impossible to silence your mind, especially when you are an amateur. When you are just starting your meditation journey, your goal should be to observe your thoughts with equanimity until you dissolve yourself in that awareness of the ‘self’.
Tips & Tricks
Here are a few tips you can follow for learning how to meditate:
Meditate in a calm and comfortable space – It is important to create a safe space in your home where you can meditate without any worries or distractions. Meditating in a calm and peaceful environment allows you to relax your mind and control your focus better, which can help you meditate more effectively.
You don’t have to designate an entire room for meditation. All you need to do is choose a space in your house that is free of clutter. Decorate the space with a few fresh plants and scented candles to create the perfect ambience.
Wear suitable clothing – It can be uncomfortable to meditate in tight, restrictive clothing, especially if you have yet to develop the mental muscle that allows you to relax instantly. So, it is necessary for beginners to wear slightly loose and comfortable clothing that is not too hot or cold. You can also get a yoga mat or floor cushion to get into a more comfortable position while meditating.
Maintain a consistent meditation routine – The human mind is a slave to habits and routines. Thus, it is crucial to maintain a consistent schedule for your daily meditation practice if you want to become an expert at the practice. There is no need to meditate for an hour or even 30 minutes when you are just starting out.
You just have to establish the habit of meditating, preferably early in the morning and the best way to do that is to perform the action without any expectations. Meditate for short periods of time at first, even if that is just 5-10 minutes. Soon, you will develop the mind-muscle to meditate for long hours at a stretch.
Practice body scan technique with breathwork – Controlled breathwork is the guiding force of any meditative practice. Your focus should be to slow down your breathing by inhaling for a few counts, holding that breath for a few heartbeats, exhaling for a few seconds, and then repeating the same over and over again. Deep breathing will trigger a relaxation response, slow down your heart and mind, and get you settled into a meditative state.
To intensify the relaxation, you should try the body-scan practice. Simply focus on each individual part of your body one at a time and feel them getting more relaxed with every passing second.
Conclusion
Dr Richard Nahas suggests you be kind to yourself during your meditation practice and realize that it would be easier to meditate on certain days compared to others. Just breathe and absorb your thoughts. If your mind wanders, slowly bring back your attention to your thoughts again.
