Most of us think of meditation as sitting in the lotus position with the eyes closed, but there is a form of meditation called “walking meditation” that is wonderful, relaxing, and something you can do anytime, anywhere.
Do not punish yourself because your mind is unruly. For a whole lifetime it has been accustomed to agitation. It has been neglected and never been properly cared for. It has had to endure the pain and pressure of a lifetime’s backlog of unresolved thoughts and experiences. It will take time for it to adjust to the discipline of a new routine and calm down.
There is no one way to meditate. As preparation for the process, begin by letting go of any expectations you may have. For the first few times, just sit comfortably on the ground, on a pillow, or in a chair, and attempt to quiet your mind. You will probably have many thoughts swirling through your head; about the laundry, dinner, money, the kids, school, the weekend, etc. Don’t struggle and fight against your thoughts. They are perfectly natural. As they pass through your mind, notice them, accept them, and then gently bring your focus and attention back. You will receive a more detailed explanation in a moment. The longer you keep up with your zen Baltimore (not in one sitting, but over the course of your life), the longer you can quiet your thoughts, calm your mind, and focus.
The tips are easy-to-apply, enjoyable, and, if you work them, will help you maintain your meditation flow well beyond the times you are sitting on you meditation mat.
Changing yourself means changing your perception level and understanding level, your perception towards yourself, your life, death and god. You will have higher understanding towards all situations and so called problems in your life. Result would be you will not suffer anymore in the same situation you will be blissful with high energy level and your growth will happen.
Start with short sessions of ten or fifteen minutes and meditate more frequently. Remember you can easily keep the momentum going by doing informal meditations of short five-minute sessions during the day wherever you are. No one will be upset because you are silent and peaceful. Gradually increase the time of your sessions while decreasing their frequency. The mind often starts calming down after forty minutes of meditation so you should aim for forty-five to sixty minute sessions twice daily.
Place your hands in your lap with the palms facing up, the left hand supporting the right. Also curl your tongue up so that the tip rests against the roof of the mouth just behind the front teeth. This helps to calm the mind as when the tongue is controlled inner chatter is more subdued. This position of the tongue also helps to prevent excessive salivation which can happen when the mind calms down.
To relax the body it must be completely free from tension. One way to relax the body is through controlled focus. Begin by thinking about a particular part of the body and how it is relaxed. Move to another part of the body and so on until the entire body is relaxed. Try starting with the head then move to the neck, shoulders, arms, hands, fingers, back, torso, abdomen, legs, feet and toes.