A monk asked Joshu, “If I make efforts to be a Buddha, what then?”
Joshu said, “You have taken on yourself quite a task, haven't you?”
The monk asked, “But if I make no effort, what then?”
Joshu said, “Then you are already a Buddha.”
Meditation is not something that you do; nor does it need any effort. But preparation for meditation does require a few things to set up. When we do these small things before meditation, our experience is certainly better. Get ready for that ultimate boost with these simple tips to improve your meditation.
1. Do a few stretches
It is always good to do a few gentle stretches before sitting for meditation. You can do the cat pose, cow pose, child pose, butterfly pose, bow pose, neck rotation, palm rotation, feet rotation, Parvatasana, yoga mudra, and one or two more of your choice. Doing these poses/asanas removes restlessness from the body and the mind and thereby, we can have a deeper and fuller meditation, leaving us cheerful, relaxed, and more energetic. Along with the stretches, running or jogging for 5 - 10 minutes will also help you earn incredible results. All this helps you slow down and get into a good headspace before you even start meditating.
2. Use your breath as an anchor
If you are having difficulty doing your meditation, try using your breath as an anchor. Any time you notice your mind has wandered away, take a few deep breaths and observe how it feels. You will feel much relaxed. Ideally, pranayama should be done before meditation, which has been a practice with the saints & rishis, for ages. Taking ten to twelve long deep ujjayi breaths, doing bhastrika and alternate nostril breathing can be tremendously helpful. You can also add your own pranayamas to these. Believe me, breath helps the most in calming the mind. It is the quickest way to overcome any negative emotion and keep the positive ones intact!
3. Develop good eating habits
According to the popular adage, ‘You are what you eat’, eat light, nutritious and satvic food to enhance your meditation. Eating freshly cooked food is also recommended. The digestion process may take up most of your energy, which you would require for the practice. If you eat a lot of fried food or use too much oil or spices, you may feel restless while meditating. At the same time, eating non-veg food, canned food, and food that has gone off can make you sleepy during your practice. For better results, you must wrap up eating two to three hours before meditation.
4. Take a cold shower
This is a very easy technique. The cold water stimulates the blood in the internal organs to rush out to the capillaries on the surface of the skin. This cleanses and energizes the glandular system. A five-minute cold water shower boosts your spirit instantly. After a short cold water bath, the brain surges with endorphins. The pleasant feeling engulfing the body becomes an easy sensation to pay attention to once you sit on your meditation couch.
5. Create a beautiful meditation space at home
Walk around your house until you find a small space that is fairly quiet, comfortable and peaceful. Remove mishmashes and clutter from the immediate area and give it a clean. Make sure the room is airy. A mat and a pillow would work fine. Light a candle when you sit for meditation but not the incense stick because it can be distracting. You can use natural, mild fragrances such as a bowl of water with flowers. It is said that correct posture is half the meditation. So, sit cross-legged. Keep your spine erect - head, neck, and back in a straight line. Place your palms on your thighs, facing upwards and close your eyes. You are all set to go! (If you are not comfortable sitting cross-legged, you can also sit in a chair.)
Join our Online Meditation and Breath Workshop to enhance your meditation skills and learn to meditate effortlessly.
Written by: Sugandha Narang
Ask yourself a few questions.
1. Are you following the instructions in the Guided Meditations, or do you fall asleep?
2. Can you keep your desires aside for a few minutes of meditation?
3. Are you able to keep your body relaxed?
4. Do you experience peace after meditation?
5. Are you experiencing positive life changes?
The effectiveness of a meditation technique may vary from person to person. For beginners, observing the breath could be an effective meditation technique. The incoming breath energizes the body and outgoing breath relaxes it. Until you learn specific techniques from the Art of Living teacher, the best alternative is to take the help of Guided meditations. Practice any of these meditations every day and you will feel a positive difference in your life.
The person should not think about anything while meditating. Meditation is the art of doing absolutely nothing! Gurudev Sri Sri Ravi Shankar says, “The three golden rules of meditation are - I am nothing, I want nothing and I will do nothing.”
* Do not make frequent movements while meditating as it shifts your focus on the body and the state of thoughtlessness might become challenging.
* Do not sleep as you are not aware of the restfulness in sleep.
* Do not try to visualize anything.
Brahmamuhurtha, the period before sunrise is the best time to meditate. Gurudev however says, “When you can meditate, it is the best time to meditate. Don’t postpone your meditation for the ideal time or state because sometimes that's not going to happen.”
