Awareness Self Help

7 Tips to help you Meditate effectively Everyday


How can I forget those days when I was confused, perplexed, anxious and kept feeling blue no matter what? That plight of mine cannot be bound in words. Not Postpartum Blues, but these were marriage blues, adjusting to an entirely new clan became topsy turvy for me, thereby landing me in an overwhelming pool of emotions, where I kept on drowning.

This continued till I came across a sort of calming sound while scrolling down aimlessly on Instagram. The sound was very much relaxing and kind of able to tame my over-the-top emotions. It dragged me to explore the front of calming sounds and ultimately I found Meditation as my Savior. Not only was I able to retrieve my lost self, but also, it also restored my faith and helped me to heal and grow.

Read More: What is the significance of meditation in our life?

What is Meditation?

The connection between mind and body can never be dismissed. By practicing meditation, one can focus on the mind while calming the body, to achieve a state of relaxation, mindfulness, or heightened awareness. It is often used as a technique to reduce stress levels to increase concentration and for inner self and spiritual growth. It allows an individual to focus on a particular object, thought, or activity and to achieve mental clarity, along with emotional stability.

Read More: Walking Meditation Unveiled: A Pathway to Holistic Well-Being

It is a combination of mental and physical techniques oriented towards achieving mental clarity and focus.

How to meditate effectively

Meditation is a technique that requires patience and consistency to achieve the desired state of consciousness and awareness. By following some of the suggested pinpointers, you can meditate effectively :

  1. Comfortable Posture: To meditate in a highly effective manner, the first and foremost requirement is to choose a comfortable posture. Sit or lie down with your back straight and try to relax your shoulders.
  2. Focus on the rhythm of your breath: Pay close attention to the rhythm of your breath while your eyes. breath in and breathe out naturally.
  3. Mindful awareness: Try not to restrict negative thoughts from occupying your mind and allow them to come and go without being judgemental. Gently bring back your focus to your breath if your mind wanders.
  4. Choose a point of focus: A specific point viz. a word, a mantra or an imagery can be chosen to help anchor your attention.
  5. Start with short sessions: Do not hustle, start with small sessions and gradually increase the temporal limit of Meditation.
  6. Be Consistent: Consistency is the key. Indulge in meditation like an everyday ritual, even if it lasts for a few minutes. Being consistent will bring effectiveness to the practice over time.
  7. Patience is the key: Remember, every skill requires patience. Be gentle with yourself and acknowledge that the mind wanders naturally and with practice, you can bring it back to focus.

Read More: Walking Meditation Unveiled: A Pathway to Holistic Well-Being

Significance of Meditation in India

India holds a supreme place in the world when we talk about meditation. The earliest clear reference to meditation is in the middle Upanishad and the Mahabharata including the Bhagavad Gita. According to Vedic science, the true purpose of meditation is to connect oneself with one deep inner self. and is rooted in various traditions and philosophies. some key aspects include :

  • Spiritual Heritage: meditation is deeply rooted in Indian spiritual traditions like Hinduism, Buddhism and Jainism. It is also discussed as a path of self-realization and connection with the inner self and with the divine in ancient scriptures.
  • Yoga and meditation: being the birthplace of Yoga meditation is often incorporated into yogik practices to achieve mental clarity and inner peace.

Read More: Yoga and Psychology: Connections Between Ancient and Modern Knowledge

  • Mind-body connection: The Mind-body connection is highly emphasized in Indian philosophies. Meditation is also seen as a means to bring harmony in these aspects, promoting overall well-being and balance.
  • Religious practices: Meditation is considered an integral part of various religious practices in India. For example, Japa, meditation involves repeating a Mantra, often associated with Hindu deities.
  • Stress Reduction and Mental Health: Meditation is increasingly gaining recognition for its significant and effective role in stress reduction and better mental health in modern India.
  • Cultural integration: meditation has now become a must in the daily life of many Indians. As a way to channelise emotions and to Foster mental well being it is now being practised at schools, workplaces and community gatherings.

Meditation in India is intertwined with its rich spiritual and cultural heritage, playing a crucial role in promoting mental, physical, and spiritual health.

Common Barriers People deal with while Meditating

Meditation requires a person to tune in to his or her inner self while switching off with the external world, though, it is not a piece of cake and most people face certain barriers while trying to meditate effectively, some of them are

Read More: 9 Key Teachings of Budhha that will help you gain Inner peace

  1. Restlessness: This involves a sense of agitation or discomfort, thereby making it difficult to stay focused and still. It can be manifested as a racing mind or an urge to interrupt meditation etc. To address restlessness, try incorporating gentle movement or focusing on your breath to anchor your attention.
  2. Impatience: Being eager for the results is what impatience stands for during meditation. It can lead to frustration and may interrupt the development of a calm composed and focused meditative state. Follow the rule, patience is the key.
  3. Wandering thoughts: When the mind drifts away from focusing and getting cut up in the past or future concerns. Practice mindfulness to tame your thoughts.
  4. Physical Discomfort: It may arise from sitting in a fixed posture and position for longer durations and may include stiffness pain or numbness. Try out different sitting postures, use props for support and plan sessions in a distributed manner.
  5. Unrealistic expectations: During meditation involve anticipating immediate profound experiences, complete mental quietude, or rapid personal transformation. Meditation is a gradual process, and expecting instant results may lead to disappointment. It’s important to approach meditation with patience and an understanding that benefits often unfold over time with consistent practice.

Read More: The Profound Context of Buddhism and Psychology

In summary, meditation offers comfort during tough times, helping us stay strong and find inner peace. It’s a practice deeply connected to India’s spiritual traditions, promoting well-being and emotional balance. Despite challenges, meditation guides us towards self-discovery and tranquillity, making life’s journey smoother.

References +
  • Professional, C. C. M. (n.d.). Meditation. Cleveland Clinic.
  • Sharma, H. (2015). Meditation: Process and effects. Ayu, 36(3), 233.
  • Wikipedia contributors. (2024, February 17). Meditation. Wikipedia.
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