Meditation is a time to focus your mind and find peace and clarity, but it’s not always as easy as it sounds. When it’s time to sit down and focus your attention on your meditation, it is essential to take a few minutes to center and prepare yourself to enhance your practice. The preparation process can take as much or as little time as you need. However, preparation before your practice isn’t the only way to experience a deeper meditation. Here are seven tips to transform and intensify your meditation practice before, during and after.
Before
Calm your breath and body
Relaxing your breath and body will naturally calm the mind because they are interconnected. Once you sit and are in your desired meditation posture, take three to five full, deep breaths. Focus on your inhale and exhale: in through the nose and out through your mouth. When you breathe in, try to center yourself and focus on the present moment. When you breathe out, try to relax all the muscles in your body and let go of all the tension.
Ease your mind
The brain is wired to seek pleasure and avoid pain. By easing your mind and focusing on positive feelings before your meditation, you send your brain a message to relax because all is well. To gladden your mind, try doing one of these things:
Remind yourself of something you are thankful for
If you meditate often, remind yourself of the joy and benefits of meditating
Tell yourself that all is well and that you are in a safe environment
Appreciate that you are taking time out of your busy day to grow and heal
If you are religious, say a prayer to establish a mood of focus and attention
Focus your intention
A great way to focus your mind and attention on your practice is to establish an intention for your meditation. For example, an intention might be inner peace. During your meditation, remind yourself of your intention and focus on finding that inner peace. This can give you the willpower to direct your attention and focus on a single idea or mantra.
During
4. Don’t get discouraged
During your meditation, it is okay to get distracted by your thoughts or the environment, but it is important never to criticize yourself. Negative thoughts harm your practice and don’t align with the essence of good meditation. Learn to be forgiving and gentle with yourself during your practice. If you find yourself distracted, return your focus to your breath. Paying attention to your inhale and exhale will bring you back to the center and allow you to focus on the rest of your meditation.
5. Find happiness in concentration
When you find yourself focused on your intention or your practice in general, delight in it. Enjoy the quietness and stability of your mind in the present moment. Teaching the mind to appreciate concentration and the joy that comes from it, your mind will only increase your focus. The more you enjoy meditation, the less your mind will become restless and distracted. If your concentration is still wavering, center yourself to get your mind back to a stable concentration by focusing on your breath again.
After
6. Slowly transition
When your practice is over, gently get out of your meditation. Slowly open your eyes to keep your mind in the same meditative state. Remain in your posture for a few minutes after your practice to ease your way out of your meditation. By doing this, you are able to bring the feelings of meditation and peace into your daily life.
7. Journal
It is encouraged to keep a meditation journal to take some notes about your practice. This can help you remember how your practice went, what distracted you, and how to refocus your attention. Keeping a journal can also help you make meditation a daily habit. It will also allow you to understand the way your mind works and what practices are best for you.
