There are lots of tips to help begin the meditation process. However, there might be stumbling blocks that should not be. I’ll touch on anything that might slow you down. I will address overthinking, imagery, prayer vs. affirmations, and guided, silent, or music meditations. I will limit my references to sleep because it is the most urgent need for meditation; however, meditation can help overcome an infinite list of issues. Never meditate when you are operating machinery, and make sure you are in a safe place. Also, seek guidance from medical professionals for ongoing problems. Meditation is not a substitute for a doctor’s care.
Ruminating or overthinking can create anxiety, stress, worry, and lack of sleep. It is a natural human experience to dwell on life to change or overcome adversity. However, constantly pulling at the threads in our minds often does not make anything better and can, more often than not, make them worse. One can be paralyzed, distracted, and procrastinate due to these repeated attempts to change things that will happen or, even worse going over things that have already occurred. Meditation is one way to help quiet the inner monologue and be at peace.
Externally
Sometimes we need a dumping ground for all the useless sh– in our heads. Note-taking or a diary can help get things off your mind. Writing is a way to develop a plan to strategize and complete a task. Whether we return to this information later is not the point; it is essential to unburden ourselves. Do not overthink when sleeping or meditating on things that could solve a problem. Use whatever tools you like to get the information out of your head. A diary, paper, blog, or even venting to a friend can remove the cobwebs. I suggest doing this before meditation and sleep.
You can do anything you want, but you can’t do everything you want. Writing things down lets one prioritize actions and decide the best action plan. Ask yourself what would make this task easier; what would be the first step? Is this an essential part of my goals? The point is to clear your mind and sleep, reduce stress, alleviate loneliness, calm loss, or add energy.
Once you have written things down, formulate a plan and a schedule to tackle issues, and wait to think about them until you can do something. For example, take a significant goal and break it down into smaller manageable steps. Break down each step and complete it. Manageable steps are how to manage and keep an issue in perspective. Ask yourself questions. If it were easy, what would it look like? Who or what action would make this happen without a hitch? Or is this something I need to waste my time on? Make valid points, prioritize, and move on.
Internal
Many people have never tried meditation or think it is a load of horse shit. Here are simple explanations to help set up the average person for success. It would help if you weren’t surprised during meditation because of imagery, complicated names, or optional crud. I want to give alternative examples for these tropes so you won’t be caught off guard and fixate.
When dumping onto paper does not rid our minds of hoarding thoughts, we can still unburden our minds. Imagery is a path to success in meditation, and like most destinations, there are many paths; choose the right way for you. In meditation, when thoughts continue to pollute our imaginations, we can use virtual brooms, vacuums, or dump trucks to haul off the mess. I use a broom to sweep away the scattered thoughts from my mind. Blowing thoughts away or even blowing out extraneous garbage can alleviate our minds and allow us to relax. The imagery in meditation has endless options to blow out the cobwebs of our minds. An awful thought might need a hurricane or a simple duster. It is your decision. We can allow thoughts to move up and out but should not fixate on them. An idea can move through our conscience and leave our minds free and easy. Because meditation deals with breath and light, using the breath to pull in a shining white light can cleanse our minds and bodies. The light can shine through our bodies like a scanner or a flashlight forcing out negative energy, dust, or darkness. There is no magic pill; it is different for everyone.
There are many types of meditations for many outcomes. Sleep, visualization, and energy are a few reasons for reflection. There is an internal dialogue in all of us. Sometimes we need to speak to the subconscious mind. Many of us are dealing with the programming of our upbringing. Meditation releases us from old thought patterns to grow and form a positive subconscious dialogue.
Positions
Like imagery, there is no correct position for meditation. Sitting up or lying down makes no difference. You can slow down and re-energize for the second half of your day in ten minutes. If you are meditating for a good night’s sleep, by all means, lie down. If you are tense before a speech or a presentation, take a few minutes to visualize a positive outcome. Meditation is proper in any position. Stay focused on the details.
Prayer/Affirmations
Prayer, affirmations, and gratitude are integral parts of meditation practice. I open with deep breaths. I always ask to “Bring the cosmic forces into my life for strength, guidance, and protection.” Cosmic force” is the religious aspect and is generic, so anyone can translate it into their preference. But It could also be nature, a deity, or the tremendous power of the universe. Being grateful for everything you have is essential because you can get there from here no matter how far you have fallen or what heights you’d like to reach. Meditation affirmations help release and decode the messages of our inner dialogue. I never fall asleep quickly; I’m going to feel terrible tomorrow because I can’t sleep; I wish I were a sound sleeper can be replaced. I always fall asleep quickly. I drift from theta to alpha and beta for the best sleep every night. I am energized and ready for my day every morning. Positive affirmations or prayers help calm the mind and anchor our meditation practice.
Meditation Styles
There are many different types of meditation; however, I’m not going into that. You don’t need to know the roots and varieties to enjoy the results. Instead, I will focus on guided, silent, and music techniques. All yoga has similar guiding principles controlling or adapting our thoughts to achieve the optimum life. The different styles of meditation are subjective. Start simple and add or remove until you find what works for you. You can continually enrich your practice later if you’d like to analyze the details of specific techniques.
Guided meditation may have music or not, but it will use a voice to take you through steps or imagery to relax and achieve your best self.
Silent can have music or sound waves; your goal is to concentrate on nothing; understand that thoughts will emerge and move through your subconscious. The goal is not to stop the thoughts but to be neutral. Allow the thoughts to surface and slide away, giving no meaning to each thought. Thoughts are just things. By utilizing different types of meditation in your practice, you will find what works best for you. With practice, you will see some types work better in different situations and aspects of your life. Be open to trying a variety of styles to find the best results.
There are ten meditation styles to follow. One or some of them will help you to a more fulfilling life. Meditation can help with sleep, stop nervousness, pain, anxiety, relax and repower. One or more is sure to help you live a better life.
Please Note: Meditations should never replace professional medical advice – and never listen while driving or operating machinery. Use common sense and be sure you are in a safe, protected area before proceeding.