I’ve just finished a wonderful session of meditation in my bedroom and I was thinking there’s no better a time to share with you exactly how to utilize this fantastic tool for finding emotional balance.
Meditation for depression and anxiety is going to having you feeling calmer after the very first session. That’s why I’m so happy to share this information with you today.
Once you get into the groove, you’ll never know how you lived without it.
Personally, just getting started was the challenge I faced. Here’s why…
FOR THE COMMON MAN
Meditation has some very mystical connotations to the uninitiated. I too, used to be very misled by former stigmas that I had for the practice.
If we were speaking 1 year ago and you began a talking to me about meditation, I would immediately conjure up images of sacred, buddist Gurus in long robes, chanting ohms and enveloped in spiritual mystery.
It was only after having engaging in the exercise itself that I realized how tangible mediation can be for anyone. You don’t have to be some super disciplined disciple to begin transforming your life through the practice.
However, a major concept of meditation is the development of patience. So, once you begin, I ask that you recognize this development will be the most dissuading to you.
That’s why I always advise beginners to set a goal of 30 consecutive days of meditation. That may sound like a lot but once you realize this practice only requires 15 to 20 minutes per session, you’ll find ways to incorporate it into your busy schedule – and you should. The rewards exceed the time investment 100 fold.
All it takes is a continuous effort once a day for 30 days straight to realize that meditation will completely turn your world upside down for the better.
HOW TO MEDITATE FOR BEGINNERS – STEP BY STEP
Knowing what to do and questioning your effort is completely normal. So, if you feel like you’re wasting your time as you start out – rest assured, it’s impossible to do so.
First let me explain what to do and then I’ll explain your objectives.
1. Start out sitting in a quiet place, preferably a dark room. Close your eyes and sit comfortably with your back straight. Don’t focus too much on posture. Your comfort comes before form.
Ideally, you should sit with your legs crossed comfortably. Personally, I do this sitting upright in bed. I also clasp my fingers together in my lap in a loose hold.
2. It begins by breathing. Breathe in through your nose and out through your mouth in deep, rythmic breaths. With your eyes closed, focus on your breath and feels the air passing in though your nose, breathing in life and positivity. As you exhale through your mouth feel the air cleansing your body as it leaves you.
3. After taking 7 to 10 deep, focused breaths like this, shallow your breathing and begin to clear your mind. I know the concept of clearing your mind is a bit difficult to visualize. I mean, it’s hard to turn off your constant stream of thoughts, right? That’s where you begin to engage in the exercise of meditation.
Focusing on excluding your thoughts is the first goal of this process. Though this, you are training your mind to choose its thought path and find peace in the balance of your emotions. I’ll explain more in just a moment. For now, let’s move on to step.
4. Finding a focal point is the next step. In clearing your mind, it’s best for beginners to picture a black, empty sky enveloping them 360 degrees. Then imagine a focal point in the middle of your mind. Imagine it’s a single star amid the black infinity encircling you. Concentrate on that tiny shining star.
This point of light inside your mind is where your attention and focus will remain directed.
5. Choosing an internal chant will help. These are referred to as ohms (pronounced OE-MS). The reason for them is to enhance your focus. Your ohm should be a two syllable phrase. Mine, is playing (play-ing)
For many, the mind will continuously voice an inner monologue and your thoughts will shift with a liquidity that is hard to manage. By drawing your focus back to your focal point and repeating (internally – you don’t have to speak it) your ohm, you’ll pull yourself back into focus.
It’s this exercise of keeping focus that is the heart of meditation and you’ll find that it becomes a constant effort of finding internal equilibrium.
6. Eventually, this practice will have the flow of riding a bike. When you engage your focal point, you’ll enter a transe-like state that cannot be described in writing.
This is where things get really cool. When your focus becomes this intense and disciplined, people have described an incredible sense of bliss or oneness in the dark world you’re emmersed in. It’s very cool and I’m just starting to get to this point, myself.
7. Although you can meditate for 15-20 minutes at a time, there’s nothing to stop you from enjoying this practice for an hour or more on end. The key is the refocusing of your attention and reeling in your focus when your mind wanders.
FINAL THOUGHTS – AND A LOOK AT THE BENEFITS
Meditation is not sleeping, however, the experience has been described in the past as a conscious dreamlike state. When you awaken from this state you may feel a bit disoriented. This is normal.
Take a moment to calmly stretch, breathe or regain your wits and enjoy the residual “high” of the experience. You’ll find the next few minutes of your awakened state very peaceful.
As your practice continues and time goes on, these residual effects last longer and longer until the mindset and state becomes a constant part of your inner equilibrium.
You’ll soon find that handling emotional conflict becomes much more feasible as you’ve conditioned your center to return to it’s most tranquil state. This is the power in practicing meditation for depression and anxiety. I only wish more people knew about it.
P.S. Here’s a great place to continue your spiritual enlightenment.
ARE YOU MEDITATING ALREADY? WHY THE HECK NOT? I’D REALLY LOVE YOUR FEEDBACK ON THIS. COMMENT BELOW AND LET ME KNOW!