The sorrows that weigh you down can be dissolved with the wave of the magic wand of meditation. So how do you go about meditating when things are not going well?
The 6 elements to meditate when things are not going well
It is rare to meditate when everything is perfectly fine. However, meditation should be a daily exercise for anyone who aims for wholeness. It calms the wandering mind and reduces the suffering caused by emotions. It also offers a space of calm in a hectic life. So how do you meditate when things are not going well?
Find a suitable place
It is quite possible to meditate when nothing goes and especially at any place. It is also possible to do it in different ways (either by stretching, having lunch or walking). Indeed, to begin with, the ideal is to be in a silent environment, very calm for meditate with small bamboo.
During the session, you may be distracted. Don't pay too much attention, because it could be interesting. These distracting bits are actually things you need to observe. However, you need to be more aware of the sound that occurs in your environment.
For example, when a neighbor is talking, you need to observe the noise. You must seek to catch your breath by hand. Also, you might pay attention to any other noise in your environment.
Choose your posture well
One of the best-known positions for doing meditation is the “lotus”. Also called “zazen”, this position is from the Buddhist tradition. Indeed, to adopt it, you must remain seated on a round cushion "the zafu". With your knees on the ground, you should have your legs crossed. Place the right foot on the left thigh and vice versa.
As for the soles of the feet, they must be oriented towards the sky. In this position, you must be still like a mountain. In case you lack flexibility, you should not contort yourself. Quite simply, this position must allow you to find the disposition of the mind through the body: uprightness, stability and openness.
The previous position does not suit your zazen meditation? Well, you can adopt the half-lotus. You could also opt for the happy position (you insert the soles of each of your feet between the thigh and the calf of the other). Also, you can kneel on the zafu or sit on a chair.
Focus on your breath
Once you find the position that works for you, you need to focus on your breath. This point is a real pillar of meditation. Indeed, one of the sacred techniques is “anapana”. This method requires concentration through “the door of the nostrils”. With the latter, you will be able to become aware of your breathing.
Then, in Zen, you have to pay particular attention to exhalation. To achieve this, you must necessarily push the breath towards the hara and the hands. Thus, you avoid breathing only from the top of the lungs. A good breath diffused in the belly drives out the tensions. It also provides a feeling of harmony.
Finally, when you focus on the breath, you fight against the dispersion of thoughts. This exercise of mindfulness guided meditation requires your mind to focus. He strengthens him, teaches him how to come together and soothes him.
Purify your mind
Working on your body through breathing and posture helps discipline it. In addition to work, meditate day by day, helps to focus on the mind. Indeed, the “vipassana” which is an ancient technique of the Buddhists makes it possible to find the true nature of the mind. With this method, your thoughts will arise without being forced.
Then, you must not condemn them, hold them back or approve them. Concentrate only on observing the images appearing and disappearing in your mind. As for your dark side, let it invade your consciousness. Anger, pain, fear or shame will overwhelm you, but don't be afraid. Accept them.
What should be done despite everything is to learn a lesson. So invoke the antidote to make you suffer (joy against sorrow or compassion against hatred). In case the cleansing is too painful, seek to focus on the breath. You have to hold on until your subconscious agrees to continue the search.
Listen and recite
Do you notice that the ideas are scattered, tangled up with false views or that they jostle? Well, to remedy these mental problems, it is often advisable to resort to the mantra. The latter is a repetitive recitation of a sacred sound or formula such as a meditation music.
Indeed, the vibratory power and the symbolic charge of the mantra make it possible to empty the consciousness. This is pronounced in a long exhalation and provides a feeling of peace. It leads to the dissolution of thought.
Then you can resort to koans, which are statements of a riddle or a paradox. Unlike mantras, these force the meditator to reach the end of his thought.
Find a time to better meditate
Are you going through a difficult situation and want to start meditation? Know then that to benefit from the virtues of a mindfulness meditation, you must be more regular. Indeed, it is important to integrate this much appreciated practice into your daily life, without any pressure.
You have to do it the natural way, on average twice a week. This will not only allow you to determine the best time for you, but also the right situation. In order for you to fully integrate it, practice every day. Practice if you feel the need or the urge.
Time is an important factor. When you wake up, in the morning, after brushing your teeth or after showering? Associate yours with a habit so that your meditation session is interesting. Perhaps over time you will find that the mind is more calm in the morning. In the evening, you may fall asleep.
However, if you find that the evening is ideal for you, plan to start your session a little earlier. You avoid struggling with sleep. In general, it is advisable to experience the healing meditation at different times of the day. So you will know what suits you best.