Not only do the meditation exercise itself become a daily ritual, but also the planning of the moves. Explore five concepts to ground yourself before you meditate.
No matter what meditation technique you practice, there are five universal rules that should be used to prepare for meditation in order to ensure optimal success and the best possible experience.
- Stop a full stomach of food, or other stimulants like caffeine, or sugar right before you sit down. Give yourself at least an hour or so after eating or drinking coffee before you sit down to meditate.
- Find an atmosphere in which you are least likely to be distracted or disrupted by the outside world. Switch your phone to quiet, lock the door, maybe let everyone around you know that you’re going to meditate for a brief while and prefer not to be interrupted.
- Wherever you are, and for as long as you meditate, stay in a relaxed position. For most of us, any form of back support is suggested. This is to ensure that our mind is not concerned with the pain that we should feel unsupported in our backs during the mediation session. Unless defined by a special procedure, it is not appropriate to sit with your legs crossed or to put your hands in any particular position. Comfort is the secret to this.
- Once we reach a relaxed place, make the mind a transition from an open state of eyes to a near state of eyes. This literally means taking about half a minute or so to encourage the mind and the body to relax into their least excited state, whatever it might be. If you feel irritated or racy, please let it pass. If you feel tired or lethargic, there’s no problem. Only make all of this to be. Don’t fight it in some way, wherever you are, and however you might feel. Once we reach a relaxed place, give the mind an adjustment time from an open state of eyes to a near state of eyes. This literally means taking about half a minute or so to encourage the mind and the body to relax into their least excited state, whatever that might be. If you feel irritated or racy, please let it be. If you feel tired or lethargic, there is no problem. Only make all of it to be. Wherever you are, and however you can feel, don’t fight it in any way.
- The final, and possibly most important, point: be mindful of any preconceived assumptions or perceptions of what you might encounter in your meditation. The indifference and ignorance mindset, with no desire or need for any specific form of outcome, means that whatever strategy we practice, the mind is able to shift in the direction of de-excitation spontaneously without coercion.