Finding tranquillity through meditation can be a game-changer, but it's not always the easiest journey. The key lies in acknowledging the nature of our bustling minds and learning how to work with it instead of against it. Navigating the practice of meditation often feels like a wrestling match with our own minds. 

 

Related Story: Improve Heart Health With This Breathing Exercise

 

Before we delve deeper into the art of meditation, let us understand and be aware of the ideology that “meditation is not done, it happens”, as said by Mumbai based Yogacharya & Integrative Wellness Consultant, Shammi Gupta. She shared her inputs and insights to make meditation easier. This guide shares six easy meditation tips to help us outsmart our busy minds and make meditation simpler and more enjoyable.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Give the Mind a Job

The mind likes feeling important, almost like it's in charge. When we meditate, knowing this helps us deal with the mind and keep it from being too distracting. Some individuals think meditation means clearing the mind completely, but that's like sitting at a piano for the first time and expecting to play a masterpiece. It's not that simple. Instead, we can use these techniques to work with the mind, helping it calm down gradually, rather than expecting it to vanish completely.

What to do: Gently guide your mind to settle by focusing on your breath or a calming phrase, allowing thoughts to come and go without judgement.

 

Let It Come Naturally 

Meditation should be a gentle process, not a forced one. Begin your meditation journey by finding a practice that relaxes you and resonates with your being. This could be anything from guided visualisation, mindfulness, or even practices like walking meditation. It's essential to have a clear understanding of meditation and be mentally and physically prepared to surrender to the concept. When you approach meditation with openness and a willingness to let go, you may discover unexpected and profound connections with yourself. Experiment with different techniques until you find the one that best suits your comfort and aligns with your intentions.

What to do: Create a dedicated space for your meditation practice. A serene environment can enhance the effectiveness of your meditation sessions, making it easier to immerse yourself in the experience.

 

Related Story: I Tried Meditation For 30 days! Here is What I Learned!

 

Distinguish Between Active And Passive Meditation

Understand the distinction between active and passive meditation, and consciously incorporate both into your daily routine. For active meditation, engage your senses in everyday activities. For instance, while taking a shower, focus on experiencing each droplet as it cleanses away the stress of the day—a form of active meditation. Alternatively, for passive meditation, find moments of stillness, such as sitting and concentrating on the rhythmic flow of your breath to ease stress.

What to do: Experiment with various active meditation practices, such as mindful walking, gardening, or even cooking. Integrating these activities into your routine adds variety to your meditation practices and can make them more accessible and enjoyable.

 

Create a Tranquil Environment

Discover an idyllic setting that exudes peace, quietness, and free from disturbances. Transform this space into a haven by adding soft meditative music and the subtle fragrance of flowers. Allow the harmonious combination of gentle tunes and the sweet aroma to elevate your senses, transporting you to an alternate and euphoric realm.

What to do: Experiment with various elements in your tranquil space. Consider using essential oils, such as lavender or chamomile, for added relaxation. Explore different genres of meditative music to find what resonates with your mood and enhances your meditation experience.

 

Numb Your Sensory Triggers 

Seal off your sensory perceptions—close your eyes, ears, nose, taste buds, and tactile senses from the external world. Initiate this process by engaging in deep, focused breathing, counting each complete respiratory cycle, where one inhalation and one exhalation make up a single cycle.

What to do: If you find yourself stuck on how to meditate effectively, then this is for you. Enhance your sensory shutdown by practising progressive relaxation techniques. Starting from your toes, consciously relax each part of your body as you breathe deeply. This progressive relaxation method can deepen your state of calmness.

 

Focused Gazing And Visualisation

Sit and direct your gaze towards an object of your choice—a toy, a religious idol, a candle flame, or any small item. Engage in focused observation for two minutes, immersing yourself in the essence of the symbol or object, aiming to become one with it. Maintain a relaxed facial posture with loose cheekbones and lips. Rest your tongue on the lower palate. After gazing, close your eyes and visualise the object at the centre of your eyebrows. Repeat this process.

What to do: Experiment with different focal points during your meditation sessions. Choose objects that evoke a sense of peace or have personal significance to enhance the effectiveness of your visualisation practice.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Incorporating these tips for meditation into your meditation routine can transform the experience, making it more approachable and rewarding. Embrace the simplicity of these strategies to cultivate a peaceful and sustainable meditation practice, guiding you towards a calmer and more centred life.