To make sure you are meditating correctly and getting the most out of your practice, it’s important to always start each session with the right intention and mindset.
Many people who start meditating give up entirely on the practice for many reasons. They may feel that meditating isn’t helping them achieve their goals. Others may give up because they do not know if they are meditating the right way.
With more and more people turning to meditating to help relieve stress and find inner peace, it’s important that beginners become aware of what meditating correctly looks like. In this blog, I share 5 things you can do to make sure you are meditating correctly. That way, you do not give up on the practice.
1. Always start with the right intention and mindset
To make sure you are meditating correctly and getting the most out of your practice, it’s important to always start each session with the right intention and mindset. Setting an intention and establishing the right mindset is easy.
A simple example could be setting the intention to be present and open to whatever arises, both during the session and in your daily life. Another could be approaching meditation with a sense of curiosity, openness, and nonjudgement. You cannot go wrong setting an intention. Just make sure you set one before you begin.
2. Get into a comfortable position
To make sure you are meditating correctly, it is important to be in a comfortable position. If you are not comfortable, you’ll be too distracted by your body’s discomfort to meditate.
To get comfortable, you can sit up straight or lay down flat – whatever is most comfortable for you. If you are sitting up straight, you want to make sure your back is straight, and your shoulders are relaxed.
If you are lying down, make sure your head, neck, and spine are in alignment. You may want to place a pillow under your head or neck if they are not in alignment.
3. Know what to do with your hands
While meditating, it is often recommended to let your hands lose by resting them in your lap with your palms up. You can also fold them into a position you find comforting. Another option is to perform mudras.
Mudras are hand gestures that have spiritual and physical benefits. There are many different mudras, and each one has its own purpose. They can help calm the mind, stabilize emotions, and even enhance your mood.
One such mudra is the cosmic mudra or the dhyana mudra, which symbolizes the universe and its elements. To perform this mudra, place your dominant hand under your non-dominant hand. Make sure both of your palms are facing up. Bring both your thumbs together. This will create a shape resembling an oval. Rest your hands in your lap.
4. Know what to do with your eyes
If your brain is like the antenna in a radio, your eyes would be the antenna’s tuning knob. That is why to meditate correctly, it is important to know what to do with your eyes.
You should do your best not to look around the room or at anything in particular. If you can, find a specific spot and focus on that with a soft gaze. Once you have found the spot to focus on, hold your gaze and let your eyes close on their own.
If you are a couple of minutes into your session and your eyes are still open, slowly shut them. Doing this will help you attain deeper states of calm during your meditation for longer periods of time.
5. Remember, your mind will race
When you begin to meditate, it is important to understand that your mind will race. This is normal and to be expected. A racing mind is acknowledging that you are alive. It is an inherent part of being human. Even experienced meditators must deal with racing minds.
It is important not to become discouraged if you find your mind wandering during your practice. Instead, simply acknowledge the thoughts that are present and then return your focus to your intention. The back and forth is what meditating correctly looks like when you begin.
With time and more practice, you will develop the ability to remain focused for longer periods of time.
Meditation is an excellent way to reduce stress, increase mindfulness, remember who you truly are, and achieve whatever goals you set for yourself. However, like any tool you use, it is important to do it correctly in order to achieve the desired results.
If you are new to meditation, follow these 5 tips to make sure you are doing it right. You will be well on your way to experiencing the benefits meditating has in store for you!