Chapter 7 - 6 Tips for Better Meditation

“I know but one freedom and that is the freedom of the mind.”

Antoine de Saint-Exupery

Several factors come into play when cultivating a healthful meditation practice and spending just a little bit of time preparing your meditation can give you a much deeper experience. Here are 7 tips that can help you improve your meditation:

Tip#1: Use a timer

Decide beforehand how long you are going to meditate and use a timer to make sure you sit down for at least that chosen amount of time. This will ensure that you don't neglect your meditation when you don't fee like it and you keep making progress.

Tip #2: Stretch

Prepare your body for meditation by doing a little warm-up where you stretch for a few minutes. This will relax your muscles and tendons and make your body feel lighter. As a result, you will be able to sit more comfortably for a longer period of time.

Tip#3: Get comfortable and fix your posture

Wear comfortable clothes that will not distract or restrict you. Your posture is important. Your back should be relaxed and upright. You can sit on a chair with your hands on your lap, or on the floor on top of a cushion with your legs crossed. If you want to take it a step further, you can invest in a specialist meditation chair to help you achieve optimal posture.

Tip#4: Eliminate Distractions

Proactively avoid distractions. For example, make sure that your cell phone is not in the same room as you are or that it is turned off. If you live with family members, advise them that you need the time and space to be quiet for a moment. It is important that you are not disturbed during your meditation.

Tip#5: Avoid eating an hour before you meditate.

It is best to meditate on an empty stomach. Meditation right after meal is not recommended because you are more likely to be distracted by the process of digestion. Your body will feel heavy, you may feel drowsy, your consciousness will be heavier and this will affect the quality of your meditation. Conversely, avoid meditating when you are too hungry because the sensation of hunger can also distract you.

Tip#6: Use technology

Technology can be a great ally in your meditation practice. You can find high quality guided meditation audios and videos all over the Internet. There are also several apps out there can help you practice various meditation techniques. One I have found very useful is Stop, Breathe & Think , which is available on iOs and Android for free.