Figure: Erling Haaland goal celebration photo
Thought is like a rain drop and my mind is like a pond.
When a thought enters my mind it ripples through my brain.
To stop the ripple or calm my mind I have to focus on my senses.
This is where meditation comes in.
Meditation is a practice that involves focusing your mind to achieve a state of mental clarity and emotional calmness. It's a way to train your attention and awareness.
At its core, meditation is about paying attention to the present moment without judgment.
This can involve focusing on your breath, bodily sensations, sounds, a word or phrase (mantra), or a visual image.
The goal isn't to stop thinking, but rather to become aware of your thoughts and feelings without getting carried away by them.
How to Meditate Correctly (A Beginner's Guide):
It's important to know that there's no single "correct" way to meditate.
Different techniques resonate with different people.
However, here are some fundamental steps to get you started with a basic mindfulness meditation practice, which is a common and accessible starting point:
1.Find a Quiet Place and Time: Choose a time and location where you are unlikely to be disturbed. Even a few minutes of uninterrupted time can be beneficial. Consistency is often more important than duration, especially when starting.
2.Get Comfortable: You can sit on a cushion on the floor (cross-legged if comfortable, or with your legs extended), sit in a chair with your feet flat on the ground, or even lie down (though this can sometimes lead to sleepiness). The key is to find a posture that is stable and relaxed, allowing you to remain still for the duration of your meditation. Maintain a relatively straight spine to promote alertness.
3.Close Your Eyes (or soften your gaze): Gently close your eyes. If closing your eyes feels uncomfortable, you can lower your gaze and focus softly on a point in front of you.
4.Bring Awareness to Your Body: Take a few moments to notice the sensations in your body. Feel the points of contact with the floor or chair. Notice any areas of tension or relaxation.
5.Focus on Your Breath: Bring your attention to your breath. You don't need to change your breathing; simply observe the natural rhythm of your inhalations and exhalations. Notice the rise and fall of your chest or abdomen, or the sensation of the air passing in and out of your nostrils.
6.Acknowledge Thoughts and Feelings: As you focus on your breath, you will notice thoughts, emotions, and sensations arising in your mind. This is perfectly normal. The goal is not to suppress these thoughts but to observe them without judgment. Simply acknowledge their presence and gently redirect your attention back to your breath. Think of your thoughts as clouds passing in the sky – you observe them, but you don't need to get carried away by them.
7.Be Patient and Kind to Yourself: Your mind will wander, and that's okay. Don't get frustrated with yourself. Each time you notice your mind has wandered, gently bring your focus back to your breath. This act of returning your attention is the practice of meditation.
8.Start with Short Sessions: Begin with short meditation sessions, such as 5-10 minutes. You can gradually increase the duration as you become more comfortable.
9.End Gently: When you're ready to finish, don't jump up immediately. Take a few moments to notice how your body feels. Gently wiggle your fingers and toes, and slowly open your eyes.
In the morning after I waking up, I use mudra position and meditate for about an hour.
I meditate on my bed because I have a small room.
I sit straight with cross-legged and then I inhale heavily and exhale lightly Or try to sleep, listen to my mind and try not to respond on my thoughts.
When a thought enters my mind I focus on my breath and when a sensation that I don't want to feel enters my body I listen to my mind.
Just flowing.
Key Principles for "Correct" Meditation:
Consistency: Regular practice, even for short periods, is more beneficial than infrequent, long sessions.
Non-Judgment: Observe your thoughts and feelings without labeling them as good or bad.
Patience: It takes time and practice to develop focus and stillness of mind. Be patient with yourself.
Gentle Effort: Meditation is about gentle awareness, not forceful concentration.
No Goal: The primary goal of meditation is to be present, not to achieve a specific state or feeling. Any benefits you experience are a byproduct of the practice.
Remember, the "correct" way to meditate is the way that works best for you and helps you cultivate greater awareness and inner peace.
Experiment with different techniques if you wish, and be kind to yourself on your meditation journey.
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