How to Clear the Mind and Meditate
Meditation is an excellent way to improve your physical and mental health. A 2018 research study shows that meditation can reduce stress, depression, anxiety, social phobia, and other mental conditions.
It also reduces the risk of heart diseases, boosts your cognition, stimulates anti-aging mechanisms, and makes you feel happy. The question is: how to clear your mind and meditate? Here is the step-by-step process to meditate effectively. Read on!
Step 1: Relax your Body and Mind
The meditation session is all about using a relaxation technique that works for you. Experts recommend starting the session by taking three long, slow, deep breaths. You can visualize your breathing in pure white light when inhaling. Likewise, visualize it in black smoke when exhaling. Besides, imagine your body is hollow.
Bring your attention to your crown’s head and work down through your chest, abdomen, legs, to your feet. Notice the tense areas or where you feel pain. Let go of your painful feelings and relax with the outbreath. Take note of tension in your mouth, eyes, shoulder, and hips.
It is crucial to adopt a posture during your meditation session to boost your relaxation. You can use a corpse or supine position. Lie on your back and keep your arms in 30 degrees position from your body.
Make sure your palms face up, and your legs are long. Let your feet rest outwards. The supine or corpse is an excellent meditation posture for people who have trouble relaxing their body and mind.
Step 2: Make Your Mind Stable
Once you have relaxed your mind, it is time to concentrate on a meditation object. Make sure your mind aligns with your breath for the meditation. The purpose is to hold your attention on your breath and use the power of mindfulness.
So, hold your attention on the meditation object firmly. However, your attention must hold it tightly. Otherwise, you will feel fatigued, and your mind will distract or scatter. Likewise, if you hold your attention too loosely, you will lose the object completely.
Therefore, it is wise to find the right balance to streamline the process. It is like tuning your violin’s strings. The most common problem associated with mental stability is excitement because it scatters your mind to a wide range of thoughts and distractions. For example, these may include recalling the fast or imagining the future.
Relax and let go of your thoughts by using the outbreath to release negative feelings and sensations that distract you. Remember, mentally count 1, 2, 3, 4, and up to 10 at the end of each in-breath. Start again if you feel any distractions.
Step 3: Keep Your Mind Clear
Clarity is an integral part of your meditation practice. It makes your mind clean, focused, and alert. During your session, watch your breath intently and focus on it with great interest. Some people think it is not very interesting, but we believe this is a helpful way to achieve mental clarity.
Laxity and dullness are common problems with mental clarity. For example, when you watch a show on TV, you know what’s is happening, but your brain remains slow and sluggish. During the meditation, your mind may become too loose and feel dark and heavy, making you fall asleep.
That’s why getting a good night’s sleep is essential for successful meditation practice. Meditate in the morning because it is the time when your mind is the most alert. Likewise, adjust your posture. For instance, make sure your spine is straight if you are sitting.
Keep your eyes slightly open when meditating because this allows you to let light penetrate your eyes and keep you alert. Use your mental power to tighten the object’s apprehension and create a balance – i.e., not too tight and not too loose. Once done, use cold water to wash your face, take a few steps in the garden, and have a cup of tea.