Your Refresher Course on Meditation from Inside Out
by Michael Teh
We want you all to start the new year with more love, light and success. One way is to incorporate meditation into your lifestyle.
In this article, we present 5 ways you can start meditating again before the start of 2023.
“In summary, it is not difficult to make meditation a part of your lifestyle if you take your time and do not rush things. Do not put expectations on yourself but focus solely on being in the moment when you meditate.”
As 2022 draws to a close, let us prepare ourselves to begin 2023 with more love, light and success. And to do this, I would strongly encourage each of us to establish meditation as part of your lifestyle.
Some of you may have already tried it but it did not work, while some of you are still hesitating if meditation is for you – do not worry as there is no right way to meditate. There are many ways for you to meditate, and yes, it can be daunting when you first begin. This is because meditation is a practice – something you must do regularly.
With that said, here are 5 Ways on how get yourself meditating again before 2023 comes.
- Make Meditation a Daily Practice
If you are new to meditation, first create a setting that fits your schedule and a place where you feel comfortable. Meditation is not a sprint, so take your time to get started. Just like you are training for a marathon, you are not going to run 20 km on the first day of training!
So, start with a meditation session of 5 to 10 minutes and gradually increase the duration as you get comfortable with the practice. And once you get going, you can meditate for between 30 and 60 minutes a day.
You do not have to do it all at once; you can spread your meditation sessions throughout the day. Ultimately, the point is to develop a routine that allows you to spend a set amount of time in a meditative state and benefit from it.
- Experiment with Guided Meditation
It is understandable that beginners and people who are not familiar with meditation often do not know how and where to start meditating. A good option is to experiment with guided meditations.
A guided meditation is basically a meditation practice that is shaped by the voice of another person (usually someone more experienced or a meditation teacher). Guided meditations are helpful because they prevent our thoughts from wandering and make it easier for us to stay calm and relax.
Breathing exercises, relaxation techniques, visualizations, mantras, or mindfulness-based practices are all part of guided meditations.
This takes the guesswork out of meditation and can help you free your mind and surrender to the experience. There are many guided meditation courses for different goals – so take your time to figure out what you want to achieve through meditation.
- Learn to Focus on Your Breathing
Know that breathing is a kind of “gateway” to meditation and never underestimate how powerful the power of breathing can be. In fact, it is the key to successful meditation.
The simplest way to practise mindful breathing is to simply pay attention to your breath as you breathe it in and out. You can do this while standing, but it works best while sitting or even lying down. Your eyes can be open or closed, but if you close them, you may find it easier to keep your attention.
This breathing technique allows your body to completely exchange the oxygen coming in for the carbon dioxide going out. It has also been shown to slow the heartbeat, lower or stabilise blood pressure, and relieve stress. You can do this anytime, anywhere!
- Create Your Own Meditation Space
Find a small corner in your home dedicated exclusively to meditation. In this space, place the meditation seat of your choice, such as a cushion, pillows, blankets, or any other aid you need to support yourself.
Then add objects that inspire you, such as candles, incense, crystals, or affirmation cards. This area should only be used for meditation.
It will absorb the vibrations of stillness. Just entering your sacred space will eventually bring about the relaxation response.
- The Power of Namaste
At the end of each meditation session, always take a moment to notice your surroundings – the sounds and the sights. In that moment, be kind to yourself and notice your thoughts, feelings, and emotions – and finally end your meditation by saying Namaste and pressing your palms together.
The action and saying of Namaste mean that you are bowing to the spiritual energy in the person (within you). This leads to a more positive energy and aura emanating from that person. Ultimately, this all leads to you feeling more centred and present in the moment.
In summary, it is not difficult to make meditation a part of your lifestyle if you take your time and do not rush things. Do not put expectations on yourself but focus solely on being in the moment when you meditate.
And if you are still unsure about how to get into the habit of meditating, contact us at hello@iammichaelteh or follow us on our socials @iammichaelteh as we will be happy to help you begin the journey of meditation with you.
Michael Teh, 22nd December 2022.
Michael Teh is a meditation coach devoted to a personal mission of awakening more people to higher consciousness. He teaches self-realization through meditation, qigong, yoga and philosophy.
Michael Teh Signature Workshop: The Essence of Life Series explores meditation as a powerful tool to realize our true potential. Michael has designed multiple workshops in this series to support his participants’ self-realization journey. Workshop Series 1 is currently running every few months on-ground in Kuala Lumpur, titled “Knowledge of The Self and Fundamentals of Meditation”.
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