You don’t have to meditate for a long time each day to experience the benefits of meditation. Five, 10 or 15 minutes of meditation is enough to calm your mind, improve your mental clarity, reduce feelings of stress and tension, and give you perspective on your life. By meditating daily over a period of time you can develop a balanced and happy mind all the time, and uproot the negative minds that are the source of your problems.
Although you may have heard of the benefits of meditation and feel inspired to try it, you may still find it difficult to meditate on your own at home. Weekly meditation classes give you the tools and confidence you need to keep your meditation practice alive and to put your daily problems into perspective. The combination of meditating in a group, and receiving the support of a qualified teacher, enable you to establish an authentic meditation practice that will grow and improve over time.
There is no set time of the day that is better for meditation as it depends upon the individual. Some people find that they have a clearer mind at the start of the day and prefer meditating in the morning. Others prefer to meditate in the evening to unwind after their day. You can also meditate at any point throughout the day.
Once you find a time of day that works best, it is useful to have a routine of trying to meditate at the same time each day. This will help to keep your meditation practice regular and consistent.
You don’t have to meditate for a long period of time each day to experience the benefits. Just by doing meditation for 10-15 minutes each day you will be able to reduce feelings of stress and tension, cultivate positive states of mind, and overcome negative ones.
Sitting with your legs crossed in meditation is a traditional posture that helps to keep your mind focused during the meditation session. However, it is not necessary to sit cross-legged on the floor. You can do your meditation practice sitting in a chair if you prefer. The most important feature of the meditation posture is keep your back straight but not tense. Keeping your back straight will prevent your mind from becoming sluggish or sleepy.
No. We should always be focusing on something in meditation. This is called our object of meditation. We can prepare our mind for meditation by focusing on a neutral object such as the breath. Actual meditation involves focusing on, and familiarising our mind with, a positive object, for example love or compassion. By familiarising our mind with these objects inside meditation we will be able to keep a positive and happy mind outside of meditation. We will also notice over a period of time that our mind starts to change on a deeper level.
Because meditation is a training of the mind it is better to remove external distractions, such as music. This enables us to focus more clearly on our meditation object. Otherwise, music can just be another distraction in the meditation process.
Getting your mind completely still and distraction-free requires practice, patience, and familiarity. It is very common for distractions to arise in meditation. During the meditation session we can practice reducing mental busyness by returning our mind back to our main object of meditation whenever we notice it has become distracted. Outside of meditation we can train in reducing our daily distractions so that when we sit down to meditate we notice that our mind is naturally more calm and clear.