How Do I Meditate?
By Dyan Garris
By now, we all know that we should meditate. But doing it is another thing. One reason why you may not meditate is because maybe you don’t really know how to meditate. So let’s explore the question and the answers to, “How do I meditate?”
Before we get into that, however, some other reasons why you may not meditate is that you might be making an excuse such as “I don’t have time,” as well as the, “I don’t know how.” But meditation doesn’t have to be long, complicated, or time consuming in order for you to derive great benefit.
Those who do not meditate as a regular practice may simply perceive meditation as “work.” It’s not work. In reality, meditation is blissful connection and relaxation that can make a major difference in how smoothly your life runs.
All you really need to derive positive benefit is 10 to 15 minutes per day. In fact, you can derive some very good benefits from even a 3 minute meditation. So, come on now. You can take 3 minutes for yourself and your sanity, right? And like physical exercise, you will find that the benefits of meditation are cumulative.
Why Meditate? What are the benefits really?
Apart from the now documented health benefits, such as stress relief and relaxation, we’re living in a time where we are being asked to connect our mind, body, and spirit.
We are no longer going to be able to continue on our path as just physical beings in a physical body. And even though we may understand the saying, “we are spiritual beings having a physical experience,” many people do not live that way yet. We are getting there, but not quite yet.
Also, then, as a collective consciousness we are being asked to “integrate.” That means to connect, truly connect your mind, body, and spirit, and function that way on a daily basis. When you are willing and able to connect yourself in this way – through meditation – you will find that not only does your inner world change, but your outer world will change as well. That’s huge, isn’t it?
If you’re looking for real change in your life, meditation is one of the fastest and most effective ways to effect this.
The first step in how to meditate: Get completely comfortable
If you’re not using a guided meditation, these are your first steps. When you’re ready, begin by getting into any comfortable position. Some people like to sit up while meditating and some like to lie down. For our purposes here, it doesn’t really matter. What’s important is that you get into a position where you are completely comfortable, and your spine is straight. Having your spine straight is so that you make a clear pathway upon which energy can travel, and so you are better able to let go of your conscious mind chatter without falling asleep.
It’s important to stay awake while meditating, so the deeper learning can seep in. So do try to stay awake. The more you practice conscious mindfulness meditation, the easier it will become.
When you are in a comfortable position, the first step is to begin to take long, slow, deep breaths. The proper art of breathing is a whole other subject unto itself – because breath is a gift and it is also a skill that we have also forgotten how to do – however, for now and to start just breathe in through your nose and exhale through your mouth.
Breathe and Focus
One key to effective meditation is focus. So to begin, you will focus completely and solely on your breath. Doing this will help you stop the endless mind chatter. When you become adept at the art of breathing, you can incorporate the breathing in and out of every chakra. For now do not worry about that. For now let all thoughts drift away as you focus on the breath that is entering and leaving your physical body.
If thoughts come in, watch them – as actual physical things – come in and out. Let them float out along the path of your breath. Watch them. Do not think about them. Let go.
If you are able to do this correctly, then you will begin to feel a sense of deep peace and relaxation entering and filling your body through your breath. And with every breath in and out that deep peace will continue on and on. That’s how you will know that you’re in the “zone.”
Ground Yourself
People who are over-stressed can literally feel as if they are coming “unglued.” You’ve felt that way at times, right? What this means really is that you are ungrounded.
Grounding is simply a firm connection through the root chakra to the Earth. As part of the process of meditating, you will want to ground yourself firmly to the Earth.
To ground yourself easily and effortlessly, first imagine tree roots growing out of the bottoms of both your feet. And also at the same time run a grounding cord down then also from the root chakra.
Contrary to popular belief, the root chakra is not in your spine. It isn’t in back of you. Your root chakra is located in the genital area and it extends straight down from there. You will want to visualize a “root” coming from this chakra, as well as from your feet. And so you will “plug” into the ground as a three pronged plug.
Create a Sanctuary
When you feel this “letting go” ~ if you’re meditating without a guided meditation to help you along ~ you will then create your own special sanctuary with your creative visualization.
Create your sanctuary any way you’d like. Take some time to do this and get every detail the way you want it to be. This is important because it is from this sanctuary that you will be able to truly connect with yourself and your higher guidance and begin to make positive changes that you then bring back with you into this physical realm.
That’s the “integration” part. Bring the learning back with you from your meditation and that is when you will see your earthly life change and transform.
How to Meditate: Putting it All Together
When you have gotten comfortable, breathed yourself into a completely relaxed state of being, grounded yourself, and created your sanctuary, all you need do is enter your sanctuary and sit in the very center of it. When you’ve fully entered your sanctuary and can feel yourself right in the center of that space, then reground yourself if necessary. Now just wait. Sit, breathe, wait.
Usually at this point you will receive information from your guides and angels and/or your higher self.
Do not filter this information. Do not judge it. Just receive. If nothing happens, i.e., you do not see or hear your guides or receive any information, do not be dismayed. Receiving information really isn’t the point.
Just sit and enjoy your sanctuary for a few minutes. Reconnect with yourself. Reconnect with your Source. Feel the blissful feeling of being at the very center of yourself. Whenever you’re ready, come back to your physical reality feeling refreshed, revitalized, and rejuvenated. Now you know how to meditate.
Of course, you can always try one of our guided spa meditations here on Meditation Goddess.com. Each meditation is its own “healing journey.” You can choose from audio meditations and video meditations. Both are equally effective. It’s a matter of your personal preference. We hope you have a blissful, guided meditation experience here.
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