Learn Meditation To Find Joy, Happiness & Purpose In Your Life Journey!
June 26, 2022

How You Can Meditate In A Fast-paced World

Our bustling schedules are loaded with emergencies, to-do lists, and concerns tagged as urgent... A realm of quiet, peace, serenity, and stillness exists deep within you, far removed from ordinary happenings... It is possible to feel connected to life and your core on a daily basis and with ease. Thornton, Mark

Do you think you should meditate? "Yes!" is the short answer. So, if that's all you're interested in learning, you can stop reading now. But I hope you don't, because I'm about to tell you about my thoughts on the what, why, when, where, and how of meditation.

First and foremost, I'll tell you that I'm not a purist when it comes to meditation, so you've come to the wrong spot if you're hoping for a lecture on Buddhist spiritual concepts on meditation. I'm a busy working podcaster who uses meditation to relax, bring peace and joy into my heart, and bring awareness and clarity to my life.

If you're seeking more of a Buddhist perspective, try reading Lama Surya Das' work. However, if you're seeking a less spiritual approach that's better adapted to modern, chaotic existence, I hope this essay proves useful.

What Exactly Is Meditation?

There are more technical definitions for meditation, but it essentially boils down to simply focusing one's attention and quieting one's mind's surface ideas. It's becoming aware of what's going on in your thoughts rather than going through the motions as you usually do.

Meditation provides an opportunity to:

  • Make contact with the inner quiet that dwells underlying your ideas.
  • Focus your calm concentration on a problem or emotion you'd like to resolve
  • Maintain a calm demeanor in any situation
  • Allow your mind and body to unwind
  • Connect with life's creative energy on a spiritual level.

And, guess what, you already meditate on a regular basis. You focus your attention on rehashing your fight with your spouse, on your weight, or on how little money you have.

If none of those work, try the ever-popular meditation refrain "I look like garbage today." When you're asleep at the switch, when you're not consciously paying attention to what you're thinking, these are the kinds of negative thoughts that come to mind.

You can choose to be consciously aware of where your focus travels while you meditate, and you can choose to let go of thoughts that don't assist you in a positive way. When you meditate, you have the option of becoming silent inside, which your thinking mind rarely allows you to accomplish.

Why Should You Meditate?

Here's a rundown of some of meditation's advantages:

1. Stress levels in the mind and body are reduced.

2. Can aid in the treatment of sadness, anxiety, and conflicted feelings.

3. Enhances self-assurance

4. Aids in the cultivation of serenity and happiness in your life - it has the potential to increase your natural ability to be joyful.

5. Improves cognition and slows aging

6. Aids in the healing of the body, the strengthening of the immune system, the reduction of PMS, and the relief of headaches.

7. Makes it possible for you to maintain calm in any situation

8. Assists you in living a more purposeful existence.

9. On the spiritual front, many proponents of meditation claim that it is a way to deliberately connect to the Universe's creative power, or God.

10. It enables you to concentrate your creative energy in order to attract the things you want into your life.

When Should You Meditate and Where Should You Meditate?

Anytime! Anywhere! Yes, you can schedule a meditation session and sit in peaceful contemplation for an hour or more in your Feng Shui-designed meditation room, but you don't have to. I realize that method isn't an option in my life right now, but meditation continues to assist me significantly.

You can meditate in the shower in the morning, while waiting in line at the supermarket, for 20 minutes during your lunch break, for a few minutes before bed - the possibilities are unlimited.

Many proponents of meditation recommend devoting 10-20 minutes to it just when you wake up in the morning and right before night. If they fit into your schedule, those are good options. Because those times don't work for me, I meditate for 15 minutes at work and then conduct "mini-meditations" throughout the day while I'm standing in line, waiting at a traffic light, or whenever I feel the tension rising in my body.

For a longer meditation, choose a time of day that works best for you, or do a mini-meditation while you're waiting for something or walking somewhere. Don't pass up opportunities to meditate because you think you won't be able to locate the right time or location.

The Best Ways To Meditate

There are as many techniques to meditate as there are experts to tell you about them, there are professionals to tell you about them. One of the most crucial things I want to tell you if you're new to meditation is that there are no rules except to relax! Meditation is neither a job nor a contest. It's a route that leads to serenity, tenderness, kindness, and relaxation.

Years ago, when I first investigated meditation, I believed I had to overcome the constant chattering in my head, as well as the constant ideas. And guess what? I couldn't silence the voice most of the time, so I assumed I was a failure at meditation. I recall attending a two-day silent meditation retreat where we were led through sitting and walking meditations by an instructor.

I finally experienced a mental quieting at the end of the second day. I returned home filled with happiness and calm. My misgivings about meditation returned the next day. How was I going to incorporate meditation into my schedule if it took me two days of silent meditation to get to a position where my mind was quiet?

I've since discovered that you don't have to be silent to meditate. Simply become aware that you are thinking and then allow your ideas to drift away. You don't have to berate yourself for being unable to control your thoughts.

In reality, accepting the idea that your mind can be a busy area and just returning your attention to what you want to focus on when your mind wanders is preferable. Consider your mind to be a lively puppy that you can gently guide back to where you want it to be.

With experience, you'll find it easier to let go of inner distractions and move your attention to where you want it to be, whether that's inner silence or a specific subject to focus on.

Also, unless you're on a specific spiritual path, you don't have to sit or stand in a certain way to meditate. Sit, stand, walk, lie down on your stomach on the beach and watch the waves – whatever works best for you. Don't limit yourself because you think you have to sit in a certain manner to meditate - that's just an excuse not to.

Your method of meditation will most likely be determined by your goal. Depending on what I want to get out of the meditation, I change how I meditate. When I'm stressed, I choose to concentrate on my breathing or consciously relax various portions of my body.

If I have a goal in mind, I direct all of my efforts toward that goal. I focus on the silence in my head and attempt to let all thoughts float away if I wish to connect with the inner calm that I know exists somewhere within me.

Here are a few different meditation techniques that I employ based on the situation and the desired outcome:

Breathing meditation: My favorite breathing meditation involves focusing on my breath as it enters and exits my nose. I softly track my breath there, observing how it flows in and out of my body organically. This is the spot (my nose) where I find it easiest to maintain my focus. This technique quickly relaxes me.

Others recommend paying attention to your breath as it moves from your chest to your diaphragm or belly, then back up. I gently return my attention back to my breath when it wanders away. If I'm thinking, I just acknowledge that I'm "thinking" and return my focus to the breath while allowing the thoughts to go away.

To quiet myself, ease stress, feel happier and more at peace, clear my thoughts, and connect with the stillness of the Universe, I employ breathing meditation. This can be done as part of a longer meditation session or as mini-meditations throughout the day. If you're upset about anything, take a moment to focus on your breath. You'll notice that it gives you a little breathing room amid your inner turbulence.

Visualization meditation: If you have a mental or emotional issue that you believe requires your attention, a visualization meditation can often help. Slowly take a few deep breaths and utilize your imagination. If you have a goal that you want to achieve, concentrate on it as if it were already accomplished; envision how you will feel after you have achieved your objective and feel this great emotion inside of you.

If you're furious at someone, see positive energy inside your body as a bright white light of kindness. Then surround an image of that person with the light while deliberately repeating, "I forgive you for any suffering you've given me."

When you forgive someone and let go of your anger, you are releasing negative energy from your body. This allows you to react more calmly to that person, and find better solutions to any additional difficulties you may have with that person. You can discover peace inside yourself by forgiving others.

I use vision meditations to achieve my objectives, improve my relationships, and energize myself. When I'm feeling tired, I visualize a white light of positive energy streaming through my body.

Awareness meditation: This is just the practice of becoming aware of your activities, body, or environment. This is a simple approach to relieve tension, provide calm comprehension to practically any circumstance, and bring quiet or serenity to your mind.

It can also be done anywhere, at any time, for as little as a few seconds or as long as a few minutes. The method is to simply pay attention to what is going on. This is something I like to do when I need to unwind or slow down, or when I'm worried or stressed about anything.

The goal is to relax the mind and allow you to choose where you want to focus your attention rather than letting your wild thoughts take control.

1. If you choose action awareness, concentrate on what you're doing and how you're feeling about it. If you're walking, pay attention to how the sidewalk appears and feels when you step down to take a step.

Recognize the temperature of the air and the sounds that surround you. When you're eating, pay attention to how your food looks, tastes, and smells.

As you eat, try to pay attention to how your body feels. When you're doing the dishes, pay attention to how you hold the sponge and how the water feels as it runs across your hands.

2. If you opt for body awareness, try sensing the energy moving through your body. Is the energy in your hands palpable? There is obviously electricity in your hands because there is life coursing through them! Have you ever felt a surge of energy in your legs or shoulders? Can you find any tension in your body and bring it to your attention? Take note of how it feels.

3. If you choose awareness of your surroundings. Take note of where you are, what you see, how it sounds, how hot it is, and whether there is any silence between the sounds.

Common Meditation Problems

"I can't get my thoughts out of my head!" This is really common, and as I previously stated, you are not required to stop thinking. Allow your thoughts to be there, then restore your focus to where you want it to be and let them drift away.

"I become upset when I calm my mind." This indicates that you have an unsolved emotional issue that needs to be addressed. If it only appears when you calm your thoughts, you're covering it up with continual unconscious thinking. Allow yourself to feel the emotion and allow it to pass through you. If necessary, cry, punch a pillow, or seek professional assistance from a therapist to help you work it out.

"I'm going over my to-do list in my thoughts, and I'm thinking of things I don't want to forget." Keep a notepad close by. Make a mental note of the thing and then let it go. When you're finished meditating, it'll be on the pad.

"I'm sorry, but I don't have time for this." While waiting at a traffic signal or in line at the supermarket, you almost certainly have two minutes. In fact, if you practice a small breathing meditation while standing in line at the shop, you'll be a lot less angry if the person in front of you pays in pennies.

"I can't seem to stay awake." Change the time you meditate, the position you meditate in (sitting or standing rather than reclining), or accept that you may need extra sleep and take a nap.

"I'm bored," says the narrator. So, what's the point? Accept the fact that you are bored. That is only an idea attempting to draw your attention away from your goal. The fact that you are intentionally choosing to slow your thinking down causes it. Don't let it get the best of you. Knowing that you can tolerate being bored for 20 minutes will cause your thinking mind to cease using it as an excuse.

Meditation can be quite beneficial, and there is always room for it in your life. It can assist you in becoming more calm, healthy, self-assured, kind, relaxed, and creative. It can assist you in better understanding yourself and become more powerfully linked to your life.