Step by step guide to most the peaceful MEDITATION
- Raghav
- Jul 11, 2020
- 4 min read
Updated: Apr 1, 2021
This will help you to meditate ideally and attain maximum focus, motivation, calmness, and peace of mind.
Meditation is just a simple art of doing nothing
The problem we have today is that, we are fed with so much information through our phones, that we have such a short span of attention and more eagerness to entertain ourselves. Which makes us irresistible to sit idle.
Let me ask something,
When was the last time you were standing in a line for 30 min and didn't touch your phone for even a second?
Never right? we are so obsessed with quick view - engage and go (Insta, TIkTok etc.) that we have our minds always greedy for it. At this point meditation plays in. It helps your brain to calm down from all the these honey traps and let you enjoy life.
Do not skip steps in order below!!
Step1) Choose the right environment
I have often noticed that people try to meditate in a noisy environment; this makes mediation 50% harder and inefficient.
The right environment to mediate is closed doors, windows, machines, even fans (if it's too hot in summer pre-cool the room 'yeah I said that word lol'). Block every possible noise around you.
The ideal and a perfect condition is when the room is so quiet that you hear 'peeeeeeeee' sound/buzz in your ears if you could attain that it'd be beneficial.
Step 2) Perfect Time
The best time to meditate is early morning (around 6 AM). At this time, your mind is fresh and free from everyone's BS.
I strongly recommend you to meditate an empty stomach (not even coffee, just water) so that you can easily breathe, and there's no junk left in your system that you ate last night. Adding on, one should wash their face to wake up entirely from the sleep. I know at 6 AM you are sleepy AF!
(Total duration to meditate will be talked later)
Step 3) Correct Posture
This is one of the essential aspects of meditation. Your posture decides your breathing pattern.
Cross your legs ------ place your hands on your laps (do not stretch it to the end) ---- chin upwards ------ chest out ------ have straight spine.
It's vital that your spine is straight so that your belly can easily expand and contract. The more you lean forward and bend your spine, the more you have difficulty to fill your lungs. Let tummy be free!!
Your head, spine, and butt should be in a straight line (from side view)
TIP - Sit on the edge of (raised) surface so that your spine doesn't hurt later. (picture above)
Alternative -
If you cant sit with cross legs, you can also sit on the edge of your bed/pillow (with toes outwards so that it doesn't hurt). This helps keep your pelvis straight.
I personally find it more comfortable and easier to breathe than a conventional cross-legged position.
Step 4) Warmup
Yes! It would be best if you warmed up before meditation, too; it hardly takes a few seconds.
After step 3 to warm up, stick your tongue out from wide-open mouth and deep breath from the mouth and nose together.
I know it sounds crazy and looks freaky, but hey who gives a damn!
Believe me, with just 6 warm-up breaths, and you'll feel more fresh air entering your lungs.
Step 5) The meditation
Now that you are done with all 4 steps precisely, lets dig into the actual meditation
With closed eyes forget about your to-do list and very slow deeeeeeeep breathe at least 7 times and continue it throughout the process
Breathing technique - Deep inhale from your nose to fill the lungs and exhale from your mouth, squeezing the stomach to let every atom of the air out. "You have to refill the air tank with every breath you take in, so make sure you empty it first completely." - me
Head to toe scan - make an imaginary scanner (same as MRI), slowly check for tensed muscles from head to toe (usually, they are eyebrows, shoulders, back muscles) in the body and relax them.
Purification - Now, with every breath, you inhale, take positive energy into you, and with every breath, you exhale, throw out all the negative energy already existing inside of you. Do this at least 7 times..
Surround scan - After the purification, listen to your quite surrounding very carefully and pay attention to every detail for some time. To listen to your atmosphere, you need to be quiet first. To do that don't make noise while breathing ("hhhhhhhhhh"), if you are doing so that means you are breathing fast— breath, Slow and gentle.
Ultimate Bliss - now take deep breaths (using breathing technique) and focus on every molecule of air exchange with absolutely no thoughts in your mind and movement of your eyeballs while it's closed. Your mind will wander/lost in thoughts many times, that's fine, let it be but then bring it back.
"Your mind is like a monkey it jumps from place to place, give him breath to focus on." - random monk
Do it for around 10 minutes (do not setup the timer for this duhhh!).
Motivation - (optional) think about all the things you want to do or what you want to be. The more detailed imagination it is, the more likely you are to do/ be that. (2 minutes)
Ending - take the deepest breath you can and open your eyes slowly while exhaling with a
There will be a moment when you will be so much lost in the process that you'll forget about time and find yourself in a different dimension.
Things you'll forget while meditating -
correct posture
focus on breath
Repeat the process everyday for 15 min and in few days you will changes in your decision making skills, clarity in mind, motivation and PEACE.
Now as I told you earlier Mediation is just an art to do nothing. All these strategies and tools are for you to help do nothing for longer period of time. Now if you say FUCK it. I can sit idle not thinking or moving at all with your own way. There you go, you just cracked the way to do the mediation (which probably wouldn't be the case here, ofc you came here know the right way or maybe you are just too bored.
Anyways, fuck it.
Peace Out MF's
“In the same way that rain breaks into a house with a bad roof, desire breaks into the mind that has not been practicing meditation.” - - Anonymous
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