Different meditation techniques adopt their own group of meditation directions in order to be effective and guide an individual to a greater degree of relaxation and awareness.

These guidelines are there to assist  an individual as he or she commences a meditation session. The length of duration may differ according to the varied processes and could require different exercises to attain that higher degree of awareness.

Meditation may be practised at different times of the day. However, it is recommended that you practise  in the morning. Why? Because morning is the ideal time to meditate ( for most people) as it is the time of the day with the least interruptions.

If possible you should find a place somewhere in the home that is quiet and private. Here is an illustration of how you can meditate in your own home.

First, try to sit upright, as it is important to keep your spine relatively straight. You can sit on a bed, on the floor, or in a chair, whichever is the most comfortable for you. You can cross your legs if you wish as this is the accustomed position for meditation.

But if crossing your legs results in discomfort or pain or the stoppage of blood flow in your legs, you must uncross and extend them. You should try to find the most comfortable position as  effective  meditation can also depend on how comfortable you are.

After finding a comfortable sitting position, the next step is to close the eyes and relax. Do this for a few minutes or so to calm your body and mind. The next step is to attempt to visualise a certain object.

Visualisation is one of the significant steps in meditation. Endeavour to concentrate on the object in your mind and be aware of its characteristics.

Focusing on something in your mind might take time and it will take a lot of practice. This is all important as meditation depends upon placing your focus on just a exclusive object in your mind while minimizing the distractions as much as possible.

When you have visualised a particular object in your mind, try to feel as if you are that object. Try to capture a sense of how it is being that object.

Experience how it is to be that shape, that color or that texture. Become the object in your mind. In doing so, try to feel tranquil and relaxed. Don’t try to force your mind to do it. Just be aware of that object and allow it effortlessly become you. This also could take some time to get used to. But practice will help you get better at it.

What is crucial in this meditation exercise is that you endeavour to make yourself visualise a particular object effortlessly without forcing your mind to do so. The first time you are do this exercise you may find it hard to maintain your visualisation.

There will, inevitably, be times when a passing thought or a distraction may happen in your mind that might allow you to lose focus.

However, with practice in following these simple meditation instructions, you should be capable of getting accustomed to developing your focus and concentration and keeping your mind free from distractions. By then, you will have learnt how to relax not only your body but also your mind.

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