How to meditate for maximum results
First, Set an Exact Time
The first thing to do when it comes to meditation is to set an exact time, fifteen to thirty minutes a day, when you're going to do NOTHING but meditate.
Setting this time serves two crucial purposes: first, it
keeps you from meditating only when you "have the time," which all of us know usually means not that often or never.
The second thing that it does is help your mind and body to get into the habit of meditating at a specific time, which will help to enforce the habit on both a physical and a mental plane.
For the best results, set a time in the morning right
after you get up AND a time in the evening right before you go to bed.
Second, Set an Exact Location
In addition to having an exact time set aside for
meditation, set up a quiet place in your home where you can't be disturbed or interrupted.
Your meditation space should be set up with all of the things that you need to quiet your mind and relax your body.
For example, candles, soft music, aromatherapy and a comfortable spot to sit are all things which will help you to get into the state of mind and body that you need to achieve good meditation.
Third, Clear Your Mind
While meditation can be used to help you focus on a specific idea or goal, you need to develop the skill of clearing your mind so that you can focus your attention on the object of your meditation.
Now, this is going to take some practice and you're not going to be perfect at first.
In fact, for the first few weeks you might not even
completely clear your mind. The key is to keep working at it--your mind will get the hang of it if you don't give up.
If you're having trouble clearing your mind, you can also pick sounds or ideas to focus all of your attention on. Many people hum and focus on the source of vibration in their body.
Whatever you choose, make sure that it's something which requires concentration and a minimum amount of conscious thought. Other methods for entering a meditative state
are:
1. Slowly counting backwards from 20 to 1
2. Visualizing yourself descending a flight of stairs
3. Visualizing yourself traveling down an elevator
Notice that each of these suggests the idea of descending, which encourages your mind to sink into deeper states of consciousness and relaxation.
Then, the final step of meditation ...
Focus on an Objective
This can be a goal that you're working on or a problem which you're searching for the answer to. You can also choose affirmations that are designed to build greater self-awareness and confidence.
No matter what you choose, make sure that it's something simple and which requires a minimal amount of conscious thought.
The idea is to use your meditation time to program your subconscious mind so that it helps you to focus on your goal and develop creative solutions for accomplishing it.
Final MethodApply the first and second steps described, then listen to a good meditation CD or mp3. This by far the most popular method. There are many of them available but I recommend Dr Steve G Jones where you can find a very large variety of different ones to choose from.
The first thing to do when it comes to meditation is to set an exact time, fifteen to thirty minutes a day, when you're going to do NOTHING but meditate.
Setting this time serves two crucial purposes: first, it
keeps you from meditating only when you "have the time," which all of us know usually means not that often or never.
The second thing that it does is help your mind and body to get into the habit of meditating at a specific time, which will help to enforce the habit on both a physical and a mental plane.
For the best results, set a time in the morning right
after you get up AND a time in the evening right before you go to bed.
Second, Set an Exact Location
In addition to having an exact time set aside for
meditation, set up a quiet place in your home where you can't be disturbed or interrupted.
Your meditation space should be set up with all of the things that you need to quiet your mind and relax your body.
For example, candles, soft music, aromatherapy and a comfortable spot to sit are all things which will help you to get into the state of mind and body that you need to achieve good meditation.
Third, Clear Your Mind
While meditation can be used to help you focus on a specific idea or goal, you need to develop the skill of clearing your mind so that you can focus your attention on the object of your meditation.
Now, this is going to take some practice and you're not going to be perfect at first.
In fact, for the first few weeks you might not even
completely clear your mind. The key is to keep working at it--your mind will get the hang of it if you don't give up.
If you're having trouble clearing your mind, you can also pick sounds or ideas to focus all of your attention on. Many people hum and focus on the source of vibration in their body.
Whatever you choose, make sure that it's something which requires concentration and a minimum amount of conscious thought. Other methods for entering a meditative state
are:
1. Slowly counting backwards from 20 to 1
2. Visualizing yourself descending a flight of stairs
3. Visualizing yourself traveling down an elevator
Notice that each of these suggests the idea of descending, which encourages your mind to sink into deeper states of consciousness and relaxation.
Then, the final step of meditation ...
Focus on an Objective
This can be a goal that you're working on or a problem which you're searching for the answer to. You can also choose affirmations that are designed to build greater self-awareness and confidence.
No matter what you choose, make sure that it's something simple and which requires a minimal amount of conscious thought.
The idea is to use your meditation time to program your subconscious mind so that it helps you to focus on your goal and develop creative solutions for accomplishing it.
Final MethodApply the first and second steps described, then listen to a good meditation CD or mp3. This by far the most popular method. There are many of them available but I recommend Dr Steve G Jones where you can find a very large variety of different ones to choose from.
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