This is the 3rd blog in a 4 part series. If you missed the first, you can read ithere. In the second part we practised being silent with a short mediation – if you missed this one, you can access it here.
In today`s blog, I will delve a little further for you so that you can Master Meditation easily and quickly. Last week we practised being silent – one of the questions you may have asked yourself is:
Did I Do It Correctly?
As you meditate, so many thoughts will likely come to the surface of your mind – after all, this may be the quietest you have allowed your brain to be for a long time. It is also likely that you start to question if you did it correctly. The simple answer is YES you did. You did just what you were supposed to do, and you did it exactly as you were supposed to do it, at that moment in time. Don’t worry about too much about the process – congratulate yourself on the very fact that you did it!
What Should You Expect
This is a valid question that will come into most people’s mind during, before, or even after their meditation session.
“What should I expect to see, feel, or experience while I am meditating?”
The short answer is, do not expect anything specific to happen because there is no right or wrong experience. And, if you start to wonder about, search for, or expect something specific/significant to happen, then you will be focusing on that instead of just observing your thoughts.
Here though are the three most common things that could happen.
1.As you’re paying attention to your breath, and to whatever else is going on, you may find your mind wandering. Specific thoughts may arise in your head. And, that’s okay.
2.As you’re paying attention to your breath, and whatever else, you may gently fall into a quiet, peaceful space where you’re simply and quietly observing.
3.You may fall asleep.
There are no right or wrong experiences. There are just experiences. And all of them are perfectly normal/valid.
If you find yourself falling asleep during Meditation (which you will only realize when you wake back up,), that’s okay. One easy way to avoid this happening is not to lie down. Sit up with your back straight and leant against a wall.
If you notice your mind starts to wander and you become distracted with thoughts, that’s okay.
Lastly, there is a chance that you may realize you weren’t the most comfortable in the position or the location where you meditated.
If this is the case, you can try to adjust accordingly. If your clothes were too tight, wear looser ones next time. If your chair or couch wasn’t very
comfortable, you could try padding it or using something else to sit on.
If your body was starting to feel fatigued, strained or in pain, you could (again) try adjusting and accommodating for that (stretching and relaxing before meditating, or whatever else works.)
How Long Should You Meditate?
While there is no set amount of time that is ideal for meditating, the most commonly suggested time range is about 15 to 30 minutes. If you are listening to one of my guided meditations, they will be 20 mins to an hour. My longest Meditation has been 4 hours, and the experience was deeply profound; however, I would not recommend that you start with this. My guided meditation practice will be sufficient for you to get started on your meditation journey – I have several shorter meditations (10 Minutes) beautiful meditations that you can access for free on my podcast – here!
If you are practicing on your own, have a loose time goal in mind. You could either notice the time before you start, or even set the alarm to alert you after a certain number of minutes. You could do 3-minute sessions twice per day, for the first week. During the second week, you
could try to increase for 10 minutes per session, twice per day.
Ideally, you would need to start/conduct your meditations during the same time, every day, but it’s not a big deal if you’re not always able to do that. I find the morning works best for me as soon as I wake up as I am in between Theta, and it is easier for me to access my subconscious mind.
However just do your best to keep a scheduled time set aside, twice each day, for meditating. And, if you aren’t able to stick to the planned time occasionally, don’t beat yourself up over it. Just reschedule it for an earlier or later spot in the day. As I mentioned earlier, this is not a competition (not with others nor with your self) also guided mediations make this process so much easier as you are following someone voice, so it becomes easier to navigate. However, the ultimate goal is to achieve a state of calm on your own, anywhere, any place and any time.
What’s the Best Time(s) to Meditate?
Again, there is no hard and fast rule as to what particular time you should meditate. However, as I have just mentioned, early morning works better for me. (Expand) The two best options are:
1.Meditate as early in the morning as possible after you wake up.
2.Just before you go to bed at night.
For a specific meditation to help you sleep access here. Whichever two times you choose to meditate in the day, try to meditate every day at those particular times. If something comes up where you have to adjust your schedules a bit, that’s fine. The important thing is that you do your best to meditate. Life can be unpredictable, and plans tend to change sometimes.