There are numerous ways to meditate. You might already have some knowledge about how to do it or have searched for it online and thought that it seems too challenging, that you cannot sit still for that long, or that it is only for Buddhist monks. However, please don't let what you've read about meditation deter you. It's not that difficult, and you need not be religious to practice it.
To "Know Thyself," all you need is to practice meditation for 15 minutes every day. The goal is to quiet your mind's chatter, and you can do it lying in bed, sitting in a chair, or lying on a yoga mat - any place where you can close your eyes and concentrate on your breath. If you already have experience in meditation, have you ever tried walking meditation? (I can write about this in another session.)
Ideally, you want to create a safe, quiet space with no interruptions. Wear loose, comfortable clothes so you don't feel claustrophobic. You can choose to have music on or off, but if you do choose to have music, music with no words is preferred. Soft, gentle, peaceful tunes or tones can help you get into a relaxed state. You can also decide whether to have the light on or off or even keep your eyes open if needed.
Take a moment to get comfortable in your position, set an intention for your practice, and focus your attention on your breath. Observe your regular breathing pattern and concentrate on the natural rise and fall of your stomach, as if there is a book resting on it. Pay attention to the air leaving your nose or mouth as you exhale.
As you begin to relax, try to slow down your breathing by taking slow and deep breaths. You can even count to four as you inhale through your nose or count to six if you're more experienced. Hold your breath for as long as is comfortable, then release it through your mouth. You may feel the urge to yawn as you fill your lungs with air. Keep repeating this process and you'll start to experience psychological changes, such as a light and airy feeling and a reduction in mental chatter. You may even see flashing lights in your mind's eye, though everyone's experience may be different. The main goal is to focus on your breath and relax your parasympathetic nervous system.
Once the noise and distractions around you have settled down, bring your focus to your center. Start by aligning your head and feet in a straight line and take a few deep breaths. After a few minutes, shift your attention to your chest and focus on expanding the energy of your heart. As you do so, you may experience a warm and tingling sensation throughout your body. Stay present with this feeling, as it is an opportunity to connect with yourself on a deeper level.
Without closing off the energy of your heart, open your mind's eye, which is typically located between your eyebrows but can be anywhere on your forehead. As thoughts arise, simply let them pass by without giving them too much attention. You may find that you experience emotions that you haven't felt in a while. Allow these feelings to move through you without judgment or resistance.
If you find that you need to cry or feel emotional during this process, that's okay. Try to remain open and receptive to the experience. Being vulnerable can help you heal from past traumas and uncover new insights about yourself. You may also see visual images or shapes during this process. Allow them to come and go without attaching any meaning to them.
This process will help you with your healing and self-discovery journey by finding answers to your own questions. The responses you receive come from your conscious self and will resonate with you only if you're honest with yourself. If the information you receive is positive and for your highest good, take action in your awakened state. It may positively impact your personal relationships as you grow and thrive. To avoid any negative effects on your relationships, you may want to share you are using this technique with your significant other's. Rest assured that this meditation will serve you well.
Meditation, just like any new hobby, requires practice. Therefore, don't become too stressed if you don't witness any incredible visions or receive answers in your initial few meditation sessions. Initially, the most significant aspect is to allocate time, follow the steps, and let things happen naturally. To understand oneself, one must be willing to experience discomfort and overcome that discomfort.
Take pleasure in the process, or at least enjoy the break from your busy day.
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