Ways to Deepen Your Meditation Practice
Article from: Spiritual Life
There are a million and one things that can get in the way of a daily meditation practice, but like the old Zen saying states, “you should sit in meditation every day for twenty minutes, unless you’re too busy. Then you should sit for an hour.”
The trouble for most of us is that, even when we do sit down to meditate, we have another million and one things competing for our attention and dragging us away from our center.
Well, readers rejoice!
We’ve compiled a list of 108 practices that are sure to take your mindfulness to the next level, no matter where you are in your meditation journey.
We hope you enjoy 🙂
108 Simple Ways to Deepen Your Meditation Practice
Find your ideal meditation posture so you can comfortably sustain your meditation undisturbed
Try not to move after the first few minutes. Simply notice your impulses of discomfort to move, scratch, yawn, or stretch
Set a timer for yourself if you need to as you’re beginning
Create a dedicated meditation room or space
Remove all clutter and distractions
Use a blanket to keep yourself warm
Set your intention before each meditation. Something as simple as “Meditation comes easily and effortlessly to me now” can be very effective
Meditate at sunrise. This is one of the most energetically potent times of day, when you are most receptive and uninhibited
Wait for as long as it takes to find a consistently natural, calm, and undisturbed breath
Remember that meditation is not to control your mind, but to release your mind’s control over you. Instead of combatting thoughts and trying to do away with them, allow them and release their hold on you. Do not react, simply witness
Meditate at a consistent time each time
Meditate for a consistent duration each day
Start with just 5 minutes at first, and work your way up
Ideally, meditate twice a day for your chosen amount of time (once in the morning and once in the afternoon)
Complete your full time commitment when you meditate (no matter how long you meditate, the most powerful experiences often come at the end of your chosen length of time)
Read inspiring books to deepen your understanding of and inspiration for meditation
Surround yourself with inspiring books near your meditation space
Learn some chants, to calm your mind and feel your devotion
Try guided meditation to completely release into the experience
Draw your focus to your third eye center in a relaxed and sustainable way
Consider using a mala to count your mantra
Release any ideas of what you think meditation is “supposed” to be
“If you want to find God, hang out in the space between your thoughts.” – Alan Cohen
Be kind, gentle and patient with yourself. Meditation is a lifelong journey, NOT a destination
Meditate before eating meals, when you are lighter and brighter
Chant affirmations (aloud or in your mind)
Do a few minutes of yoga or stretching before meditating to relax your body and go deeper, faster in meditation
Focus on meditation as an offering, rather than trying to achieve something
Turn your phone on airplane mode (or don’t carry it with you at all) to eliminate all distractions
Feel as though your creator / idol is meditating with you
Tell yourself, “with every thought I detach from I move one layer deeper” or “with every sound I hear I move one layer deeper.”
Keep a meditation journal to record your experiences
Drink a glass of water before and after your meditation
Read one of your favorite quotes or passages about meditation before your practice
Release your attachments to time as you meditate. Have no schedule. Transcend the future and the past and enter the eternal present
If you use one, do not check your timer. Develop the discipline to sit still without distraction for the duration of your meditation
Meditate in a group (this is an instant and very powerful way to deepen your experience)
Meditate in Nature
Bring an element of Nature to your indoor space
Occasionally use a block of your free time to set out in meditation with no time limit, and see how long you can go
Set meditation goals to inspire perseverance
Be inspired by the words of Paramhansa Yogananda, “When others end, I’m just beginning.”
When time can afford it, go a little longer than normal
Relax the shoulders and release them away from the ears