Meditation Sunshine Coast

Mindfulness and meditation classes, programs and workshops for kids and adults to help cultivate physical, mental and emotional well being

How to Meditate

Methods of meditation:


There are various techniques and methods of meditation, from just enjoying the physical sensations of our senses to focusing on our breath or an object, to letting our imaginations take us on a guided journey of visual imagery and insight.

         

Intentions for meditation:

All of these techniques or methods generally come under these two categories:
  • Relaxation – physical or emotional healing and maintaining an equilibrium of inner peace and harmony, through passive awareness or observation, e.g. breath, senses, body scan, mantra or music, followed by stillness. 
  • Insight or Analytical – using visualisation, images, affirmations, etc. to tap into inner qualities like creativity and self confidence, as well as active questioning and passive listening to contemplate a particular issue.

  • Meditation tips:

    • Keep it simple!
    • Be motivated and dedicated but enjoy it and don’t see it as a being a rigid disciplinary goal
    • Don't judge yourself even if you become uncomfortable, restless, impatient or emotional
    • Let go of yourself and just be
    • Don’t treat it as escaping from reality but rather as embracing it more fully
    • Prepare and practice just as you would for physical exercise

    Steps for meditation:

    1. Preparation
    • Set a time you can stick to every day when you won’t be distracted
    • Create an inviting dedicated space and decorate it with candles, incense, flowers, pictures or anything else that helps you feel relaxed and create the ritual
    2. Positioning
    • Get into a comfortable and symmetrical posture, e.g. relaxed but upright with a straight back; sitting cross legged on the floor or a cushion (with your pelvis/hips tilted forwards), or sitting on a chair with your feet flat on the ground; with your hands resting in your lap or on your thighs; and your head tilted slightly forward with chin slightly tucked under
    • Avoid laying down if you think it will put you to sleep but if sitting is too painful or uncomfortable then lie on your back with arms beside your body and palms facing upwards (with a pillow under your knees or head if you need the extra support)
    3. Connecting with the Breath:
    • Focus your attention on the motion of your breath to bring your awareness to the present moment
    • Allow any thoughts to come and go without trying to analyse or control them and gently bring your awareness back to your next breath if you get too attached to any particular thought
    4. Body Scan (relaxation):
    • Do a short body scan and either mentally relax each body part or physically tense and let go of each body part to release any tension
    5. Method or intention:
    • Relaxation, e.g. continue focusing on the breath or do a full body scan meditation
    • Sound, e.g. relaxing instrumental music or singing bowls
    • Mantra or affirmation
    • Active, e.g. walking, dancing or drawing
    • Insight, e.g. ask a question or seek internal guidance
    6. Rest in the stillness:
    • Focus on the background of stillness which is the silent presence between your thoughts
    7. Reconnect & reflect:
    • Gently bring your awareness back to the space around you using your breath and senses
    • Reflect on any insights your may have received or your intention to continue your mindful awareness throughout the rest of your day or night

    You don't have to follow these steps every time you sit down to meditate and more advanced meditators can quite often cover the first 4 steps in a couple of minutes before relaxing into a blissful state of stillness. These steps are a recommended guide for beginners to get the most out your meditation practice initially. It is important to at least relax the body and mind first to enable the flow of the stages that follow.

    Other Resources

    how-to-meditate

     


           

    “Within you there is a stillness and sanctuary you can retreat to at any time and be yourself. “
    Hermann Hesse


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