Have you been feeling something off lately? Do you feel that everyday stress is getting on your nerves? Then it might be the time; then you should give your brain a break from all the mundane activities and stress. You can give your mind a break from all the chaos with meditation.
Even though meditation sounds complicated to people, especially if you are a beginner. Deep meditation is like a state of rest for your mind. A state which is so deep and your mind is at peace, free from every chaos and worry. This is a state of pure bliss. However, it is not as simple, especially for beginners.
There are some times when your mind is tangled in your own thoughts, even when you are meditating. So how to meditate deeply so that your mind enters into absolute stillness, yet in a state of awareness.
How can you enter into deep meditation?
To enter into that deeper state of meditation you have to prepare yourself. Just like every other thing, you need to put effort into meditation. Preparing yourself for meditation will not only prepare your whole body and mind for meditation but also make this whole experience very pleasant. Just some deep breaths, creating a pleasant state of mind, and setting an intention will help you to experience deep meditation.
Read on to learn about three main tips and techniques that will help you explore the secret of deep meditation.
- Preparation
- Calm and quieten your body and breath
- Keep your mind happy
- Setting an intention
2. During Meditation
- Accept the moments of distraction
- Relish the moment of happiness
3. Post Meditation
- Make a gentle transition
- Journaling
These tips will gear you up for deep meditation practice.
1. Preparation
Let’s discuss each point in detail.
Calm and quieten your breath and body
Your breath has a direct connection with your mind and body. Deep breathing activates your parasympathetic nervous system. The easiest way is to sit in a sukhasana and take five full deep breaths. Make sure to take a long and deep inhale or exhale. Breathe in from your nose and exhale through your mouth. While inhaling try to be as present as you can. As you exhale relax all the muscles of your body, especially your jaw and your face muscles. Make sure to let go of that furrow of your eyebrows.
The actual way to do this
There are some days when you feel restless due to stiffness or aches in your body. Hence it is best to loosen up by doing some yoga asana such as bridge pose, downward-facing dog, standing forward fold, or savasana. This will help in loosening your body. After that practice some breathing exercises. Focus on longer exhale. Such as if you breathe in for three seconds, and then breathe out for six seconds. If you inhale for four seconds, then exhale for eight seconds that means your exhale should be double your inhale.
Keep your mind happy
Our mind is designed in such a way that it tries to avoid any sort of pain and seeks joy and happiness. Hence it is best to generate the feeling of joy, contentment, and security. Reassure your brain that everything is happy so that it doesn’t become restless. A happy mind is naturally quiet. The easiest way to do this is to smile so that the brain gets a signal that everything is well. The rest of them are:
- Try to remember all the things you are grateful
- Do a short prayer to bring that sacredness to your practice
- Tell yourself that everything is good in the present
- Think about a good meditative experience
It is best to prepare a quiet space for your deep meditation practice. It should be away from every distraction such as phones, pets, TV, kids, etc. You can also tell your family that you are meditating so they do not make any noise or abrupt distractions.
Setting an intention
Before doing meditation, try to set a strong intention that you will be going to meditate for XYZ minutes. Affirm in your mind that you will only be going to focus on your meditation practice, so do not wander or disturb. When you set a strong intention in your mind, it will help you focus. Also, practice is the key to success. So try this before meditating, and trust us, it will do wonders.
2. During Meditation
Accept the moments of distraction
You will be distracted by negative emotions while meditation, especially if you are a beginner. However, the key is not to force yourself to think positively. Be kind to yourself and not criticize yourself for having those thoughts. Accept them and let them go. You need to continue practicing meditation to train your mind to be still.
Relish the moments of concentration
Just like moments of distraction are normal, there will be moments of concentration. There will be a time when your mind is completely focused. So when it happens try to relish that moment and enjoy that stillness in your mind. Our mind is designed to seek pleasure, whether it is from distractions or from stillness. With constant practice, you will be able to train your mind to seek pleasure in the moment of deep concentration. Also, this is a science-based benefit of deep meditation, that it improves your concentration.
3. Post Meditation
Make a gentle transition
When you are finished with your meditation practice, do not just jump out of it. Make sure to move out gently from your practice. First move your toes, fingers, and neck, and then slowly open your eyes. This will linger the feeling of mediation over you for a longer duration.
Journaling
You might feel why you need to pen down your experience. However, this will help you to understand how your mind works with meditation. Note down your experience after practicing meditation. Write down the answer to some questions, such as how much time do you meditate? How was your concentration level? Or how do you feel after meditation? By integrating these practices into your daily meditation practice, you will be able to go deeper into meditation.
Final thoughts
Deep meditation benefits you in multiple ways. However, if you are a beginner, try to be consistent with your practice. Try some new meditation techniques or different types of meditation such as mantra meditation or chakra mediation. This will help you to find the practice you enjoy most and enhance your overall mediation experience.
Anjani Kumar Shrivastava, a distinguished yoga expert with decades of experience, brings healing and wisdom through yoga therapy, meditation, and Ayurvedic principles. His remarkable Read more