Meditation Warm-up

If you are a beginner, the best way to start is by doing a small warm-up by stretching and moving different parts of your body. For example, you can turn your head towards right side as much as possible as if you are trying to look at your right shoulder and when it reaches maximum limit just focus on strain at the back of your neck, due to the stretch. Hold this position for a count of 5. Make sure that you don’t overstretch. Repeat the same exercise by turning your head this time towards right side. Similarly, you can roll your arms, one at a time and just try to focus on strain on your shoulders muscles while rolling. Do similar movements using different parts of your body like arms, hands, torso and feet. Here the type of body movement is not important, the idea is to just focus on pressure or strain on the muscle which is being stretched. You can also focus your attention on different sounds in your surroundings like sound of vehicles, air conditioner, birds, breeze etc. The purpose of doing warm up is to bring your wandering mind under some degree of control before practicing meditation. In other words, it will make your mind ready to do meditation.

Breath Meditation Technique

Now sit in a comfortable position and begin to focus on air entering your nostrils while you inhale and exiting your nostrils while you exhale. Breathe slowly and just keep your attention on your nostrils, you will observe that the air is bit cooler when it enters your nostrils and bit warmer when it exits your nostrils. Keep breathing at a slow and steady pace and keep observing the coolness and warmness of air while it enters and exits your nostrils, respectively.

If you are successfully able to do this technique for 10 to 15 minutes then you can apply the same technique but this time focus should be on your throat instead of nostrils. In other words, you will observe that the cooler air is entering your body by passing through your throat while you inhale and warmer air is exiting your body by passing through your throat while you exhale.

Experience Tranquility & Bliss

If you are able to successfully do this as well, for 10 to 15 minutes then stop focusing on your breath. Now just bring your attention on your third eye, that is, the area at the center of your forehead as shown in image below.

You don’t need to focus on your breath or anywhere else. Your mind is completely under your control now. At this moment, you will become completely thoughtless. You will feel very peaceful and relaxed. This state of stillness of mind is the Ultimate Bliss that any human being can experience, only through practice of this meditation technique.

Practice Meditation Regularly

I must mention that meditation is most effective when done regularly. People who are most benefited from doing meditation are the ones who do it consistently no matter how busy they are in their work. The key is that you become more energetic, focused and faster in doing your tasks as a result of practicing meditation on daily basis. Choose a time of the day when you are least likely to be disturbed, choose a part of your home which is free from any noise, grab your meditation cushion or meditation floor chair and practice meditation using steps mentioned above. You may use ear plugs if your home is surrounded by noise neighborhood.

Want to Learn Meditation?

I you are already a meditator or someone who wants to practicing meditation regularly. How is your meditation practice going? Are you able to meditate regularly? If not, what is stopping you from meditating on daily basis? Do share your reasons which are hindering you from doing meditation consistently. And if you are completely new to meditation and want to learn it write to me on happyliberatedsoul [at] gmail [dot] com or use the Contact Us form to reach out to me

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