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Both new and experienced meditators ask what deep meditation should feel like. Some meditators who believe they are not making enough progress may be tempted to switch approaches. However, this might not be the greatest solution. Understand that mastering meditation, whether “deep” or otherwise, requires patience, time, and practice.
Any meditation practice must include mindfulness. Mindfulness allows us to investigate the relationship between body and mind. We learn to be aware of what we’re experiencing rather than being carried away by ideas and sensations, even the wonderful feelings that accompany profound meditation—or by expectations for results that don’t arrive quickly enough!
Meditation Techniques to Assist You in Entering a Deep State
As if meditating wasn’t difficult enough, preparing for it may appear to be a monumental undertaking. However, experts suggest that if you prepare your body and mind before entering a state of full rest, you will have a terrific session. So these are a few deep meditation techniques you can practice as you prepare.
1. Relax Your Breathing and Body
The breath, mind, and body are all linked. When you relax your body and slow your breathing, your mind will follow suit. When this occurs, the parasympathetic nervous system is stimulated, and so the stress response is managed.
Sit in a meditative posture and count five deep breaths. You must breathe in through your nose and out through your mouth. Additionally, the breaths must be deep and long.
- When you take a breath in, you must bring your attention back to the present moment.
- When you exhale, relax all of your muscles and simply let go.
Allow yourself to be free of your troubles and anguish. Pay close attention to your tongue, jaw, throat, and forehead as you do this.
2. Make Certain That Your Mind Is Content
The primary goal of our brain is to avoid pain and seek pleasure. So, while you prepare for meditation, aim to cultivate feelings of serenity, stability, and security in yourself. You must tell your brain that everything is fine so that it does not become restless.
A happy mind is calm and organized, thus your goal should be to make your mind happy. This is how you can go about it:
- Consider what you are thankful for.
- Consider the last time you had a wonderful meditation experience.
- Assure yourself that everything is fine for the time being.
- Feel pleased about the ongoing healing and growth that is taking place.
- If you believe in God, you can start your meditation with a prayer.
Find a peaceful area to meditate, away from your phone, pets, children, and so forth. It is your moment while you meditate. Make that clear to everyone around you.
3. Declare Your Intention
Taking a few seconds before practice to simply focus on your goal will do wonders for your meditation. You can do this by telling yourself, with intention and presence:
“For the next X minutes, I will exclusively focus on my meditation. During this moment, there is nothing else for me to do or think about. Please do not disturb me. “I’m going to start concentrating right now.”
Determination and willpower are essential. “I can do it,” Swami Rama adds. I’ll do it. “I intend to do it.” This is a critical step in deepening your meditation.
4. Accept the Distractions
It is critical that you never condemn yourself or feel bad about being sidetracked by ideas during your meditation practice. These kinds of thoughts are destructive and do not correspond to the spirit of proper meditation.
During your practice, teach yourself to be patient with yourself. You’ve spent decades training your mind to be distracted, so it’ll take some time to train it to be focused. Be gentle and patient with yourself.
5. Rejoice in Your Concentration
If you utilize an object to assist you focus, your mind will eventually become overly focused on that object. Don’t be concerned. Just notice how stable the mind becomes when it focuses on that object.
The basic role of the mind is to seek enjoyment and to drive away sorrow and suffering. When you teach your mind how to concentrate, you are also teaching it how to achieve happiness through concentration.
Happiness and joy are two of the five components of meditative absorption, according to Buddhism. Your mind becomes less restless as you learn to appreciate your meditation.
Use a focal item when your concentration is still growing. Do not disturb it once it has reached a steady-state. Simply remain where you are.
Meditation does not come to an end when it comes to an end. To complete the full meditative cycle, make sure you practice the following steps.
6. Gently exit the meditative state
When you’re finished with your meditation, make a gentle exit. When meditating, you cannot be hurried. Allow your mind to relax. You can begin by moving your neck and fingers, and then slowly opening your eyes. The gentle transition allows you to keep on and incorporate that meditative mood into your lives.
7. Write down your feelings
I strongly advise you to make some notes regarding how your practice went. This aids in the development of the meditation habit. It also fosters a better grasp of the mind’s workings and the mechanics of meditation.
A simple entry could provide answers to the following three questions:
- I sat for how long?
- How do I feel right now?
- How did my mind feel while meditation?
For the third question, you can keep track of how many times you were distracted, what kinds of thoughts or feelings you were having, and how long you were able to focus.
By incorporating these 7 meditation keys on a daily basis, your practice will become much deeper, more pleasurable, and transforming. Here’s a rundown:
- Relax Your Breathing and Body
- Make Certain That Your Mind Is Content
- Declare Your Intention
- Accept the Distractions
- Rejoice in Your Concentration
- Gently exit the meditative state
- Write down your feeling