Mediating on a daily basis can provide an individual with an increased sense of calmness. Just 20 minutes of meditation each day may yield some positive health effects. To get the most benefit from this practice, individuals should follow these tips on how to meditate properly. The results will be a break from the hectic lifestyle and feeling more refreshed and energized.
Step 1: Choose a location free from distractions like televisions, computers, telephones, and fax machines. If these items cannot be avoided, turn them off.
Step 2: If a special area is designated for meditation, furnish it with items that contain personal spiritual meaning.
Step 3: Sit with folded legs and hands resting on the knees or lap. If this is not comfortable, choose a position that is.
Step 4: Keep the eyes open to open the senses and achieve a state of relaxed alertness. The eyes should be soft, not focusing on any one object (unless this meditation practice is used, per Step 7). The mouth should be slightly open with a loose jaw.
Step 5: Set aside the same time each day, if possible. Waking up early every day to engage in meditation is recommended for those with very hectic lives. This way, other priorities will not get in the way.
Step 6: Start off with a few four to five minute meditation sessions, taking a one-minute break between them.
Step 7: Practice meditation by engaging in deep breathing and following your breath. Or gently observe an object or icon, quietly recite a mantra, or do guided meditation that focuses and directs your imagination to a conscious goal.
Step 8: Recommended meditation time is two times per day, 20 minutes per session. However, it is the state of mind achieved, not the length of the session, that matters. The body should be present, open, and able to connect with the internal system and emotions.