Deep Meditation: The Ultimate Guide

Achieving a deep state of meditation can be challenging, but it is a powerful way to calm the mind and body. Deep meditation is about finding a peaceful place within yourself, where you can hear your thoughts and feelings more clearly, and gain a deeper understanding of yourself. It is a state of rest, where your mind is still and at peace, free from worry and agitation.

There are several techniques that can help you reach a deep meditative state. Firstly, it is important to prepare your body and mind. This includes relaxing your body, calming your breath, and generating feelings of contentment and gratitude. You can also set an intention for your meditation practice, such as improving your focus or reducing stress.

During your meditation, it is normal to experience distractions and wandering thoughts. Instead of criticising yourself, gently acknowledge these thoughts and bring your attention back to the present moment. You can also use a focal object, such as your breath, to help you concentrate.

Finally, when ending your meditation, do so gently. Move your body slowly, take a moment to reflect on your practice, and carry the sense of calm with you as you continue your day.

Calm your body and breath

The first step to achieving a deep state of meditation is to calm your body and breath. This is important because our mind, body, and breath are interconnected. When you relax your body and calm your breathing, your mind will naturally follow suit.

Step-by-step guide to calming your body and breath:

• Sit on a cushion or a chair.
• Take three to five full, deep breaths. Breathe in through your nose and out through your mouth, making them as long, even, and deep as possible.
• As you breathe in, centre yourself in the present moment.
• As you breathe out, consciously relax all the muscles in your body, letting go of all tension.
• Pay special attention to relaxing your jaw, throat, tongue, and forehead.
• Spend 5-10 minutes doing the following nine Yoga Asanas to relax and lighten up your body: Adho Mukha Svanasana, Ardha Matsyendrasana, and Supta Matsyendrasana.
• For five minutes, do the following breathing exercise: Breathe in for four seconds through your nose, and breathe out for eight seconds through your nose. The important thing is to make the exhalation longer than the inhalation (ideally double). Adjust the count according to your capacity, ensuring that it remains comfortable.
• Keep your breathing soft, even, and as soundless as possible.

Why this works:

When you calm your body and breath, you activate the parasympathetic nervous system, which down-regulates the stress response. This is also why Yoga practice includes work with postures (asanas) and breathing regulation (pranayama).

Gladden the mind

The brain is wired to seek pleasure and reject pain. Before you start your meditation practice, try to generate feelings of contentment, stability, and security. You can reassure your brain that all is well, so it reaches a state of serenity.

• Think of the things you are grateful for.
• Recall a positive, previous meditation experience.
• Assure yourself that all is well at the moment.
• Feel good about the constant healing and growth that is going on.
• If you are religious, you can say a prayer before you meditate.
• Choose a quiet place to meditate, away from distractions such as your phone, pets, or children.

A happy mind is quiet and sorted, so your goal is to make your mind happy.

Affirm your intention

Affirming your intention is a crucial step in achieving deep meditation. It involves taking a few moments to focus your mind on your purpose and direction for the session. This practice helps to reinforce your determination and willpower, essential elements for deepening your meditation. Here are some ways to effectively affirm your intention:

Define Your Intention:

Before you begin your meditation, take a moment to reflect on why you are doing this practice. Are you aiming to improve your focus, reduce stress, or build emotional awareness? Having a clear understanding of your intention will help guide your mind during the meditation.

Create a Strong Statement:

Express your intention as a concise, powerful statement. For example, you can say to yourself, "For the next X minutes, I will solely focus on my meditation. There is nothing else for me to do or think about. Mind, please don't disturb me. I will start concentrating now." This statement reinforces your commitment to the practice and sets a boundary with your thoughts.

Visualize and Feel:

Combine your affirmation with visualization and corresponding feelings. For instance, if your affirmation is, "I am peaceful and content," take a moment to visualize what being peaceful and content looks and feels like for you. This technique helps to engage your imagination and emotions, making the affirmation more impactful.

Repeat and Reinforce:

Repeat your affirmation internally at the beginning, throughout, and at the end of your meditation practice. Say it with conviction and deep feeling, engaging your entire body and mind. This repetition helps to reinforce your intention and keep it at the forefront of your mind.

Write it Down:

Writing down your intention can also be powerful. Seeing your intention in writing serves as a reminder and strengthens your commitment to it. You can write it down in a journal or on a piece of paper and place it somewhere visible to help you stay focused and motivated.

Be Patient and Persistent:

Affirming your intention is a practice that develops over time. Don't be discouraged if you don't immediately notice its effects. With patience and persistence, you will gradually develop stronger determination and willpower, which are key to achieving deeper meditation states.

By taking the time to affirm your intention, you are setting a clear direction for your meditation practice and strengthening your commitment to it. This step is an essential foundation for a more focused and transformative meditation experience.

Don't suffer the distractions

Distractions are an inevitable part of meditation, especially for beginners. It is important to be gentle with yourself and not to criticise or feel bad about getting distracted. You have trained your mind to be distracted for decades, so it will take time to train it to be focused. Be patient and kind to yourself.

Meditation is not about forcing your mind to be clear of thoughts but about observing and accepting your thoughts without judgement. When distractions arise during your practice, acknowledge them without getting caught up in them. Simply observe the thoughts and emotions that arise, and gently bring your focus back to your breath or chosen object of meditation.

If you find yourself getting distracted by negative thoughts, don't push yourself to think positively. Accept those thoughts without judgement and without getting caught up in them. Criticism is harmful and not in line with good spiritual practice. Instead, practice mindfulness with introspection and self-awareness.

Remember that meditation is a skill that takes time and practice to develop. With regular practice, you will find it easier to maintain focus and concentration.

Delight in concentration

The fifth tip for achieving a deeper meditation is to delight in concentration. This means that when you find yourself in a moment of heightened focus, you should enjoy the sense of quiet, stability and unity that comes with it.

The mind's primary function is to seek happiness and avoid pain and suffering. By teaching your mind how to concentrate, you are also training it to find happiness. According to the Buddha, joy and happiness are two of the five factors of meditative absorption. The more you learn to open up and enjoy your meditation, the less likely your mind will be restless and think of other things.

This practice is particularly useful when your concentration is still wavering. Once your concentration becomes solid and stable, there is no need to disturb the mind with these thoughts and intentions—just stay there.

How to Delight in Concentration

• If you are using an object to help you focus, there will come a time when your mind is a little too focused on that object. Don't worry about it. Just enjoy how stable the mind gets with contemplation on that object.
• Listen to Ganesha mantras, Indian classical music, and Indian santoor music while practicing deep meditation. They are perfect for getting into a deep meditative state.

Frequently asked questions