Before delving into this topic, I would like to shed light on the importance of daily meditation and the numerous benefits it can bring to our day-to-day lives.
In today’s fast-paced world, we find ourselves constantly striving to achieve our dreams, racing against deadlines at work, and desperately trying to keep up with the ever-ticking clock. Unfortunately, this relentless pursuit often leads to heightened levels of anxiety and depression, particularly among the younger generation. However, there is a simple yet powerful solution that can greatly enhance our modern lifestyles: meditation.
Meditation serves as a key remedy for the challenges posed by our contemporary existence. By dedicating a few moments each day to this practice, we can experience a profound transformation in our overall well-being. The benefits of regular meditation are manifold, ranging from improved mental clarity and emotional stability to enhanced focus and increased productivity.
David Lynch
“The thing about meditation is : You become more and more YOU”
Moreover, meditation provides us with a sanctuary amidst the chaos of our daily lives. It offers a precious opportunity to disconnect from the noise and demands of the external world, allowing us to reconnect with our inner selves. Through this introspective journey, we can cultivate a sense of inner peace, tranquility, and self-awareness.
Furthermore, scientific research has consistently demonstrated the positive impact of meditation on our physical health. Regular practice has been shown to reduce stress levels, lower blood pressure, boost the immune system, and even alleviate chronic pain. By nurturing our mind-body connection, meditation empowers us to lead healthier and more fulfilling lives.
In conclusion, the practice of daily meditation is not merely a luxury but a necessity in our modern lives. It offers a respite from the relentless pursuit of our ambitions and provides us with the tools to navigate the challenges of our fast-paced world. By incorporating meditation into our daily routine, we can unlock a wealth of benefits that will enhance our overall well-being and pave the way for a simpler, yet more meaningful existence.
LEVEL – 1
It’s a simple 3 step process:
- Find a quiet & comfortable place
You don’t want to be disturbed by external factors, trust me, you’ll face enough resistance settling yourself down anyway.
So find a quiet place, preferably a room where you won’t be disturbed. Or the balcony/terrace.
Remember that the place should also be comfortable.
Not super comfortable so that you fall asleep.
Not uncomfortable so that you’re unable to settle.
A mat or a pillow would work fine.
Now the posture – correct posture is half the meditation.
➙ Sit cross legged
➙ Keep your spine straight – head, neck & back in a straight line
➙ Keep your palms on your thighs – facing upwards
➙ Close your eyes
(If you’re not comfortable sitting cross legged, you can also sit in a chair.)
➙ Take 10-12 deep breaths
(Do not cheat here.)
I prefer taking really slow inhalations and then really slow exhalations.
This brings the body in a calm & relaxed state really quickly.
When you do deep breathing, it’s possible that your body feels so relaxed that it becomes drowsy.
However, don’t let yourself fall asleep.
2. Now bring your full attention to the tip of your nose
Focus on the pattern of your breath.
Feel the sensations of the air coming in & going out of your nostrils.
Do not think about anything else right now.
Try to keep your attention on this process for as long as you can.
When your mind starts to drift..
3. Direct your attention to your forehead
(We play with our imagination here a little bit.)
Imagine a big white dot on your forehead – right in between your eyebrows.
Imagine this white dot getting bigger & bigger.
This white dot signifies high energy & focus.
As this dot gets bigger & bigger in size – so does your energy levels & the intensity of your focus.
If your attention starts to drift elsewhere, bring it back to it.
Keep your attention on this white dot for as long as you can.
We have to practice keeping our attention on this white dot for 5–7 mins before we move on to the next level.
LEVEL – 2
When you’ve been able to keep your attention on the white dot of high energy & intense focus – we go a level up.
Remember: This level will come when you’ve sincerely practiced level – 1 for 2 weeks.
Now add an affirmation to the practice.
Shifting your attention from the white dot, pick 1 affirmation and repeat it mentally to yourself.
It could be anything positive – it’s better if you pick a solution for a problem you’re currently facing.
Example –
If you struggle with low self-esteem issues, picking an affirmation to overcome that will be amazing for you.
“I am worthy”
“I am doing my best”
“I believe in myself completely”
“My efforts will always be rewarded”
If you struggle with procrastination & lack of work ethic, pick an affirmation for that. Same goes for any other issues.
We want to make this meditative moment a time in the day to bring our focus to good things.
Pick one affirmation & repeat it mentally. Over & over again.
(You can pick a different affirmation every day or you can stick with 1 affirmation for all week. It’s up to you.)
Keep your full attention on the words you’re repeating.
Words are very powerful.
They can shift your mind to different possibilities if you allow them to.
They can energize you.
They can build you.
When you have your complete attention on the words you’re repeating, you’ll be able to feel it.
Because it’ll change your vibrations.
This is key to reprogramming your mind to focus on good & positive.
Do this for 2 more weeks before moving to level – 3.
LEVEL – 3
At this level, we incorporate Visualization practice into our routine.
Meditation + Visualization is the most powerful technique to change yourself & your life.
➙ Pick 1 thing to visualize about.
It could be anything – your health, your wellbeing, your work, the wellbeing of your loved ones, character building, etc.
Fun fact: Your brain can’t tell the difference between a real experience & something you visualize. You can feel all the same energy & feeling with visualization as you’ll feel in a real experience.
➙ Visualize in great detail.
For example –
If you’re struggling with your health – imagine yourself in amazing health, high energy levels, doing a lot of things in your day, not getting tired, eating healthy, etc.
If you’re struggling with self confidence – imagine yourself being confident in different scenarios, in class/office, at a party, talking to other people, etc.
If a loved one is going through tough times – imagine them solving their problems, getting out of it, becoming better again, being happy & healthy again, etc.
So on & so forth.
➙ Visualize for just 10 minutes every day.
You can use visualization to yield results you want to see in reality.
At level – 3, you’ll be meditating for at least around 30 minutes per day.
You can keep increasing the time duration by 5 minutes each week.
Or you can stick to 30 minutes per day.
Your choice.
This is my entire meditation process that I do regularly.
Now I need you to keep 3 things in mind:
➙ Go step by step, don’t try to fasten the process, it won’t work.
➙ Never miss a day of meditation – 10 mins is not a lot of time to take out of your day.
➙ Practice for at least 60 days before deciding to give up or deciding that it’s not working.
Hope you find this useful. Let me know about your experience with this process.