Home > Lifestyle & Sleep > The Basics of Meditation

The Basics of Meditation

By: Wendy Jacob - Updated: 19 Aug 2012 | comments*Discuss
 
Basic Meditation Daily Meditation

Meditation is a method that many people use to improve their chances of getting a good night's sleep. In order to begin meditation you need to find a quiet space where you are unlikely to be disturbed. Try and allow yourself at least half an hour and make sure the phone is turned off so that you will not be disturbed.

Traditionally meditation is done in a seated upright position, but for many of us sitting in the lotus position is not possible! Meditation Stools are available from specialist suppliers and cushions and bolsters are useful if you are sitting on the floor.

First find a comfortable position and try and keep the back straight and the shoulders relaxed. Rest your hands or wrists on your thighs or in your lap.

Drawing Inwards

When you are feeing comfortable close your eyes and start to concentrate on your breath. Feel each inhalation and exhalation and notice how the body moves with each breath. Feel the body opening when you inhale and lengthen as you exhale. Be present with each breath and experience the movement as the air travels from the nostrils throughout the body.

Be aware of what happens with the mind. After a while it is likely to leave the breath and go on its own journey - connecting with other thoughts and feelings. Just notice that this is happening and keep reminding it to come back and concentrate on your breathing.

As the breath starts to slow down, become more aware of the exhalation and how it lengthens and then pauses. Be aware of each detail and how the mind will wander and become distracted. Do not be critical or connect with any of the thoughts or distractions. Simply notice what is happening and draw back into the consistency of your breathing.

Keep this pattern of drawing back and imagine the mind becoming softer and lighter as you become more connected.

When it is time to finish, be aware of all the sounds around you and how your body feels. Take a few moments to connect again before allowing energy and movement to come back into the body and mind.

You may find it helpful to have a clock or watch to time your session and gradually increase the amount of time you spend meditating.

Regular Practise

Try and set aside a regular time to practise. You will be able to increase the amount of time you are able to meditate and your ability to meditate in other places.

Meditation can take us into some unexpected areas as the mind becomes freer and more open. If you feel distressed or uncomfortable, discuss your feelings or reactions with an experienced teacher. As the mind becomes more connected many people find renewed energy and vitality, as well as a feeling of peace and equanimity.

You might also like...
Share Your Story, Join the Discussion or Seek Advice..
Why not be the first to leave a comment for discussion, ask for advice or share your story...

If you'd like to ask a question one of our experts (workload permitting) or a helpful reader hopefully can help you... We also love comments and interesting stories

Title:
(never shown)
Firstname:
(never shown)
Surname:
(never shown)
Email:
(never shown)
Nickname:
(shown)
Comment:
Validate:
Enter word:
Topics
Latest Comments
  • Insomniacs
    Re: What Happens at a Sleep Lab?
    Sleepless in Stockpo - Your Question:I have an 8 month old who I cosleep with and since becoming a mum am struggling with…
    7 December 2017
  • Sleepless in Stockpo
    Re: What Happens at a Sleep Lab?
    I have an 8 month old who I cosleep with and since becoming a mum am struggling with insomnia. I feel like I've tried everything!…
    6 December 2017
  • Ruggero
    Re: Dehydration and Insomnia
    Causality here can easily trick our minds. An inverse association between thirst and insomnia is known. This does not necessarily mean…
    28 October 2017
  • Lizzy Lu
    Re: Dehydration and Insomnia
    I suffer from pulmonary aspiration and can only handle about a cup of liquids per day. I have been chronically dehydrated since March,…
    28 July 2017
  • princess baby saedie
    Re: Feeling Too Cold to Sleep
    At night I can't sleep. I look up somuch stuff to help. I just got out of a brace about a week ago from spraining my ankle. I've…
    27 July 2017
  • Joiseyg
    Re: Dehydration and Insomnia
    Being dehydrated makes me feel exhausted so I usually drink water when I'm at that point. I drink 40-60 oz a day and have had a hard…
    10 September 2016
  • Insomniacs
    Re: Sleeping Pills - Addiction and Withdrawal
    Mary - Your Question:I was diagnosed with an Auto Immune disease in 2005 and was placed on large doses of…
    7 September 2016
  • Mary
    Re: Sleeping Pills - Addiction and Withdrawal
    I was diagnosed with an Auto Immune disease in 2005 and was placed on large doses of Prednisone, along with other…
    7 September 2016
  • Insomniacs
    Re: Sleeping Pills - Addiction and Withdrawal
    Twisty - Your Question:I have been taking zoplicone for almost. 3 yrs and want to stop how do withdraw from the…
    23 August 2016
  • Twisty
    Re: Sleeping Pills - Addiction and Withdrawal
    I have been taking zoplicone for almost. 3 yrs and want to stop how do withdraw from the pills in a safe and…
    22 August 2016
Further Reading...
Our Most Popular...
Add to my Yahoo!
Add to Google
Stumble this
Add to Twitter
Add To Facebook
RSS feed
You should seek independent professional advice before acting upon any information on the Insomniacs website. Please read our Disclaimer.