Here you will learn how to meditate using the transcendental meditation technique.
1. The first step in properly meditating, is to place all thoughts, emotions, cares, worries, expectations out of the way. Completely clear your mind and forget about everything. You do not need to try to clear your mind, just release all cares and just be. In order to benefit the most from your first meditation, consider the following points.
You do not need to ‘try’ to clear you mind, but analyzing your thoughts, and coming up with reasons to dismiss them. If you happen to find your mind wandering, do the opposite of effort, and approach the thoughts with less care, simply letting them go. Your mind may wander at first, but with time you will find the chatter will lessen considerably. Meditation isn’t about effort. You musn’t try to do it right. Simply follow the steps below and relax, allowing yourself to experience the bliss of effortless being.
2. Find a quiet place, completely free of noise and distraction, where you can be alone for about 30 minutes. Find a comfortable chair or sofa where you can sit. You do not need to sit cross-legged as the stereotype would assume. Sitting in a regular position is fine.
3. Once you find an approriate location, sit down with your spine comfortably straight. Do not lean against the back of a chair as it will interupt the flow of energy in your body. Support your own spine keeping it straight. Place your hands in a comfortable position, preferably resting on your knees. Allow your arms to rest limply on your knees, while keeping your back straight.
4. Allow your eyes to gently rest in the closed position. Relax your whole body and begin taking deep breaths in through your nose. Breath slowly in through the nose, with your mouth slightly open and your tongue touching the top of your pallet. Slowly breath in through the nose this way, filling the bottom of your lungs with air, then the top. Once you have almost completely filled your lungs with air, relax for a second, then exhale slowly out of the mouth. Use your abdomen to push air out of the lungs. Continue breathing out until almost all air is escaped. Once you have completely exhaled, hold your lungs in the closed position for a second or two. This part is very important. It may be difficult to to breath this way at first, but it is important to gain complete control of the breath, for the breath controls the mind. After you have completed a single breath, holding the lungs empty at the end, relax and inhale again the same way as previously described.
5. Continue this slow, controlled breathing while keeping your back straight, and arms relaxed. You do not need to try to force this type of breath, as if you were a machine. Instead, guide your breath making it feel natural and refreshing. With relaxed concentration, become aware of the blank screen in front of you. Focus on this blankness and continue breathing to clear your mind.
6. While doing this simple meditation, you may completely lose track of time, or have the sense that time does not exist. If you do become aware during deep meditation, simply redirect your focus onto breathing and relaxing. 30 minutes of this meditation everyday is enough to reduce stress and help you gain energy.
Next, read about the Benefit of Meditation