7 Ways to Cultivate Your Meditation Practice
Meditation is a beneficial mind-body practice that produces a deep relaxation state, leading to tranquility. During the meditation session, you focus your attention and remove the stream of negative feelings and thoughts that overcrowd your mind and cause stress. The entire process results in improved physical and mental health.
Meditation allows you to gain a new perspective on negative and stressful thoughts or situations. It enables you to build stress management skills, increase self-awareness, eliminate negative emotions, and focus on the present. Meditation can open your third eye if you practice correctly. Here are the seven ways to culture your meditation practice.
1. Breathe Deeply
Deep breathing is an integral part of meditation and an excellent technique for beginners because it is natural.
We recommend focusing all attention on your inhalation and exhalation.
Likewise, concentrate on your feelings and listening when breathing in and out through your nostrils.
Remember to breathe deeply and slowly.
Gently return your focus to breathing when your attention distracts.
2. Scan Your Body
Scanning your body is an excellent way to cultivate your meditation practice. It involves focusing your attention on your body’s different parts. Make sure you become aware of various sensations in your body, whether tension, pain, warmth, or relaxation.
Combine your breathing exercises with body scanning and feel the relaxation and heat into and out of your body. The breathing heat you notice in your body parts will trigger the healing process.
3. Repeat a Mantra
The good news is that you can create your own mantra, whether religious, spiritual, or secular.
For example, the Jesus Prayer is a holy mantra in the Christian tradition you can practice.
Similarly, if you follow Judaism, you can repeat “the holy name of God.”
The “OM” mantra of Hinduism and Buddhism are also effective mantras to clear your mind and improve your concentration.
4. Engage in Prayer
Prayer is the most common and widely practiced form of meditation.
Whether it is spoken or written prayer, you will find it in numerous faith traditions. We recommend talking with a priest, pastor, rabbi, or any other spiritual leader to find resources. However, you can use your own words to engage in prayer.
5. Walk and Meditate
Combining your meditation practice with your walk is a healthy way to unwind your mind and relax. It is a powerful technique you can use when walking anywhere, such as on a city sidewalk, mall, or in a tranquil forest.
Slow down the pace of your walking when using this method. That way, you can focus on your legs and feet’ movement. Avoid focusing on a particular destination and focus on your legs and feet only.
Remember, repeating action words, such as lifting, moving, or placing your feet on the ground, in your mind will enhance your meditative practice. At the same time, you will inhale fresh air and exhale deoxygenated blood to soothe your entire body.
6. Read and Reflect
Many people benefit from reading sacred texts, religious scriptures, and poems.
So, take a few moments and sit in a quiet place to reflect on their meaning to improve your consciousness and cognition.
Besides, you can listen to spoken words, scared music, relaxing songs that you find inspiring.
Make sure you write your reflections in a journal or discuss them with your spiritual leader to gain insights.
7. Focus Your Love and Gratitude
It is a form of meditation that allows you to focus your attention on a sacred object. The purpose is to generate feelings of love, affection, and gratitude in your thoughts.
Leverage the power of imagination by closing your eyes or gaze at the object’s representations.
- Close your eyes and take 5-7 deep breaths in a slow rhythm
- Visualize an object or a person your love
- Allow your mind to feel affection for your loved one or a scared object
- Hold onto the love within your deeper mind and heart
- Maintain your breathing and empty your mind from distractions
If you want to master your meditation practice, make sure you avoid judging your skills because they can increase your stress. Meditation is all about practicing more, and it is common for your mind to wander during the practice. That’s why always return to the movement, sensation, or object to calm your mind. Follow the tips and tricks given above to get the most out of your meditation.