The Secrets of Meditation

Most meditators have this idea that advanced meditation techniques are superior to basic ones. As a novice it's only natural to think like that, however, plain and simple techniques are as good if not more effective than advanced practices.

For one, simple meditation techniques are easy to learn and practice. Then, with a basic technique you don't have to try as hard. This naturally relaxes your body and mind which in turn makes it easier to meditate.

Awareness of the present moment is a simple yet powerful meditation. Either give attention to your breathing or bodily sensations such as the tingling in your palms. If you can't feel anything, try rubbing your palms together for a short while - this should intensify the tingling.

Now, don't try too hard, only give the meditation object relaxed attention. Really concentrating only builds up physical and mental tension while relaxing makes the meditation flow naturally.

Meditation Postures

Always alternate between sitting and walking meditation. There are several advantages to this approach. For example, walking meditation is known to boost mental energy while sitting meditation on the other hand supports concentration.

In addition, alternating between sitting and walking meditation naturally eases any physical pain caused by long periods of sitting.

Only practicing sitting meditation becomes monotonous while alternating sparks motivation and brings more variety into your practice - give it a try and see what it can do for you.

Remember that it's the mind that meditates, not the body. So, the body posture is only secondary.

There's no need to meditate on the floor. If you're uncomfortable on the floor, meditate in an armchair or on a chair - even a stool would do. When the body is comfortable, physical and mental relaxation come naturally.

Meditating lying down is fine too. It's easy to relax while lying down, but don't meditate in a horizontal position when you're tired.

Helpful Pointers

Avoid meditating immediately after meals. Digesting food leads to tiredness which makes the concentration sluggish. I've wasted hundreds of hours meditating right after meals which only turns into a hopeless battle against tiredness.

On a brighter note, lighter meals and power naps are effective ways of tackling the negative effects of digestion.

Truly, nature is one of the best places for meditation. The sounds of insects, birds and streaming water have a calming effect on the mind. Nature is also a great stage for walking meditation. If you're unable to practice outdoors, opt for a quiet space with good air circulation.

There are no hard rules as to the ideal temperature for meditation, but a few degrees cooler is preferable to a few degrees too hot.

An effective approach to making progress, is to meditate in short sessions and more often as opposed to the occasional long session. Many eager meditators sit too long each time which results in excessive wandering.

The mind is used to endless thinking and when the concentration becomes sluggish, the meditator quite naturally gets caught up in thinking.

My recommendation is 10-15 minutes for novices and around 20-30 minutes for intermediate meditators.

Meditation Retreats

For really dedicated meditators there's always the possibility to participate in meditation retreats, which is another approach to speedy progress. Some retreats are strict and only allow two meals a day while others don't encourage any unnecessary conversation.

Unless you're used to meditating for hours on end, start out with a one or two-day retreat - this way it'll be a smooth transition. It's better to start with an easy retreat than one that's too disciplined. By pushing yourself, you're unlikely to enjoy it and risk loosing your interest in meditation all together.

Practice makes perfect...

Best of luck!

Meditation Tips
Meditation Tips