Meditation Mastery: Achieving The Ultimate Calm

Reaching the highest level of meditation can be challenging, but it is a rewarding practice that can transform your life. It is a natural technique that allows your mind to experience relief from stress and access higher states of consciousness. There are several advanced meditation techniques that can help you reach a deeper level of meditation. These techniques involve different intentions and practices, such as energy-balancing meditations, attention and intention meditations, mindfulness meditations, and compassion practices. One example is Chakra-Balancing Meditation, which focuses on the psycho-physiological energy centres, or chakras, and uses attention, intention, visualisation and specific mantras to bring balance and enhance their function. Another example is Tonglen Meditation, a Tibetan Buddhist practice that involves breathing and visualising the transformation of one's own or another's suffering into love, healing and compassion.

Preparing your body and mind is essential for deep meditation. This includes calming your breath and body, ensuring your mind is happy, and setting your intentions and affirmations. It is also important to accept distractions and be gentle with yourself during the practice.

Meditation is a powerful tool that can grant access to spirit, help reconnect with your higher self, and explore the true nature of reality. It is a way to achieve a higher level of consciousness and inner peace.

Calm your breath and body

The breath, mind, and body are interconnected. By relaxing your body and calming your breath, your mind will naturally follow suit. This activates the parasympathetic nervous system, which regulates the body's stress response.

Step 1: Assume a Meditative Posture

Sit in a comfortable position. Breathe in through your nose and out through your mouth, taking five deep and long breaths. As you breathe in, focus on the present moment. As you breathe out, relax your body and let go of any worries or pain. Pay particular attention to your tongue, jaw, throat, and forehead, consciously relaxing these areas.

Step 2: Practice Yoga Asanas

Take 10 minutes to practice some yoga poses. Here are some recommended asanas to help calm your mind:

• Adho Mukha Svanasana
• Ardha Matsyendrasana
• Supta Matsyendrasana

Step 3: Breathing Exercises

The duration of your out-breath should be longer than your in-breath. For example, breathe in for four seconds, and then out for eight. You can also experiment with other combinations like 3-6, 5-10, and 6-12, always ensuring the out-breath is longer. Be gentle and listen to your body.

Make sure your mind is happy

A happy mind is quiet and sorted, so your aim should be to make your mind happy before you meditate. Here are some ways to do that:

Think of the Things You Are Grateful For

Take some time to reflect on the things that you are grateful for in your life. This could be anything from the roof over your head to the people in your life or even just the fact that you are alive and breathing. Reflecting on these things will help you cultivate a sense of gratitude, which will contribute to a happier state of mind.

Recall a Good Meditative Experience

If you have had a positive experience with meditation in the past, try to remember how that felt. Think about the calmness and serenity you experienced and how it impacted your life. This will help you associate meditation with happiness and positivity.

Assure Yourself That All is Well

Sometimes, our minds can get caught up in worries and negative thoughts. Take a moment to reassure yourself that, in this moment, all is well. Remind yourself that you are safe and that any challenges you may be facing can be dealt with. This sense of security will help calm your mind.

Feel Good About the Constant Healing and Growth

Recognize and appreciate the fact that healing and growth are constant processes. Know that you are always evolving and becoming a better version of yourself. Embrace the journey of self-improvement and be proud of your efforts. This mindset will contribute to a happier and more positive outlook.

Pray

If you believe in God or a higher power, say a prayer before you meditate. Connect with your faith and seek guidance and comfort. Prayer can be a powerful way to cultivate inner peace and happiness.

Find a Quiet Place

Find a quiet and peaceful place to meditate, away from distractions such as your phone, pets, or children. Let those around you know that this is your time for meditation and create an environment that is conducive to a happy and calm state of mind.

Set your intentions and affirmations

Setting your intentions and affirmations is a crucial step in preparing for meditation, as it helps to calm your mind and deepen your practice. Here are some tips to help you set your intentions and affirmations effectively:

Identify Your Intention

Before you begin meditating, take a moment to reflect on your intention for the session. Ask yourself: What do I hope to achieve or gain from this meditation? Your intention could be to cultivate inner peace, improve focus, enhance emotional well-being, or simply to take a moment of relaxation for yourself. Having a clear intention will give direction to your meditation practice.

Create Affirmations that Align with Your Intention

Once you have identified your intention, create affirmations that support and reinforce it. Affirmations are powerful statements that you can use to manifest your intentions and create positive change. For example, if your intention is to cultivate inner peace, your affirmation could be: "I am calm, and my mind is at ease. I release all tension and welcome peace into my life." If your intention is to improve focus, your affirmation could be: "I am focused and present in the here and now. My mind is clear, and I am able to concentrate with ease."

Set a Strong Intention

It is important to have a strong intention that will carry you through your meditation practice. This means being determined to achieve your intention and not allowing your mind to wander or become distracted. If you find your mind wandering, gently bring your focus back to your affirmation and intention.

Affirm Your Commitment

Your affirmation should also serve as a commitment to your meditation practice. For example, you can affirm: "For the next X minutes, I will only focus on my meditation. There is nothing else for me to do, and nothing else for me to think about. I am fully present and committed to this practice."

Practice with Determination

Finally, remember that meditation is a skill that takes time and practice to perfect. Don't be discouraged if you don't achieve your desired level of meditation right away. With regular practice and determination, you will improve your ability to focus and achieve deeper levels of meditation.

By setting clear intentions and using affirmations that align with your goals, you will be well on your way to reaching the highest level of meditation and reaping the benefits that come with it.

Accept the distractions

Accepting distractions is an important step in achieving a deep state of meditation. As a beginner, it is normal to get distracted by negative thoughts. Instead of forcing yourself to think positively, it is crucial to accept these thoughts without self-criticism. Self-criticism is not only harmful but also misaligned with good spiritual practice.

Be gentle with yourself. Remember that you have taught yourself to get distracted, and now you are teaching yourself mental clarity. This takes time, patience, and kindness. Practice mindfulness with introspection and self-awareness.

Meditation is not a task or an activity, but a state of rest. It is a state where the mind is still and at peace, free from worry and agitation. It takes patience and practice to achieve this calmness and stillness of mind.

Our minds have two functions: 'knowing' and 'doing'. Meditation is about calming the 'doing' while maintaining the 'knowing'. Most people start meditating without preparing themselves, which can make it difficult to quiet the mind. By accepting distractions and being gentle with yourself, you can more easily guide your mind towards mental clarity and a deeper state of meditation.

Rejoice the concentration

Once you have accepted the distractions and negative thoughts that inevitably arise during meditation, you can begin to focus on rejoicing in your concentration. This is a crucial step in achieving a higher level of meditation.

The mind's primary function is to seek happiness and eliminate pain and suffering. By teaching your mind how to concentrate, you are also training it to find happiness and a sense of calm. This is achieved by centering your focus and learning to enjoy your meditation practice.

• Use a focal object: If you find your mind wandering, try using an object to help you focus. It could be a physical object, a mantra, or your breath. Eventually, your mind will become so focused on this object that you will be able to maintain a deep sense of concentration.
• Enjoy the stability: When your mind is focused on the object, enjoy the sense of stability that comes with this contemplation. Allow yourself to become absorbed in the object and appreciate the calm that comes with a focused mind.
• Listen to calming music: Ganesha mantras, Indian classical music, and Indian santoor music are all great options to listen to during your practice. These types of music are perfect for helping you achieve a deep meditative state and can bring you joy.
• Understand the factors of absorption: According to Buddhism, happiness and joy are two of the five factors of meditative absorption. When you learn to enjoy your meditation, your mind becomes less restless, and you can more easily achieve a higher level of meditation.
• Maintain your concentration: Once your concentration becomes stable, do not disturb it. Stay with the object of your focus and allow your mind to rest in this state.

Remember, meditation is a skill that takes practice and patience. Don't be too hard on yourself if you find it challenging to maintain concentration. Keep practicing, and you will gradually improve your ability to focus and rejoice in your meditation practice.

Frequently asked questions