Dr. Jim Fox MD

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In today’s competitive atmosphere, it is more important than ever to maintain a tranquil mind. Daily meditation is an effective way to develop a fresh and calm approach to many challenges that you may face on any given day.

The core principle of meditation is to maintain a stable aspect of alert focus. But with the human mind being naturally drawn towards disturbance and distraction, this can become a difficult thing to accomplish.

Here are a few meditation tips that are commonly overlooked and that can help reduce the elements of distraction.

Find Your Meditation Spot

The first step in eliminating distraction is to cultivate your meditation spot. This area should be away from any sort of distraction. It is proven that a calm and stable ambience provides a positive vibration, helping to strengthen your ability to sink into a deeper state of meditation.

When you practice consistently, you will soon notice that the tranquil vibration of this area seems to grow stronger. As the area is visited with calm intentions, your natural energy (or Prana) begins to resonate with the environment and cultivate a calm presence.

Choose an area that is free from any interferences or distracting noise.  Make sure that this is a place that you feel comfortable in and where you can be at ease. This will become your meditation area.

If you are interested in adding some vibe to your mediation spot, here are few things to consider:

  • A meditation cushion for sitting
  • Candles
  • Books that inspire you
  • Incense
  • Pictures that signify tranquility
  • Statues
  • Flowers or Plants (to signify the energy of life) 

Try to Meditate on an Empty Stomach

It’s easier to meditate on an empty stomach. If you are going to eat something before your meditation session, it is advisable to keep it light before you start. Keeping the body light will allow you to generate a better connection to the sensations of your body. If you eat something a little heavier, you are putting your body to work and you will not have a truly deep meditation because your energy will feel heavy and sluggish.

This is why meditation first thing in the morning is an effective strategy — the body is starting off fresh and will be more prone to be aligned with the mind. If you are hungry, eat something very light, otherwise your hunger will disturb your focus. Have a cup of juice or water.

o Some Light Stretching

To meditate effectively, it is better to warm up by stretching. This will also generate some healthy circulation and energy flow. This strategy will help you a great deal in being able to sit comfortably while becoming aware of the sensations of your body’s energy. Start with swinging your arms, moving your legs, followed by some light stretching and deep breathing.

Set an Alarm

The main purpose is to commit to your session and follow through –– even if only for a couple minutes at a time. When you are ready to extend your session, you can gradually prolong your meditation and end your session whenever you feel it is appropriate.

In order to train yourself to maintain a longer session, a good trick is to set an alarm on your clock or phone, say for 15 to 20 minutes, and no matter what happens, you do not stop your session until the time is up. This will give you a reference point and a specific direction. Thoughts and distraction will arise, and no matter how much you may lose track of your focus, you will maintain your commitment.

Concentrate on Repetitions

The sole motive behind concentrating on repetitions is to avoid your subconscious activity and it's ability to pull you in. A sound of a chirping bird or music of water waves or any similar kind of repetitive noise will occupy your mind and allow the scope of hovering thoughts to lose strength and finally dissipate.

Another form of repetition is mantra meditation. This involves chanting of specific words or sounds that are thought to have both psychological and spiritual powers. This simplified definition is drawn from the meaning of the word itself, ‘mantra’ which may be used to mean sound, vibration, syllable, word or even a sacred utterance.

Brainwave entrainment is also a form of repetition. Often referred to as binaural beats, this meditation audio is infused with two slightly different frequencies. When the vibrations of our mental state is out of balance, this can cause racing thoughts of anxiety and urgency. Binaural beats meditation is great way to re-calibrate the frequency of the mind in order to promote a stable meditation session.

There are different types of audio that deliver certain results. For example, if you have trouble falling asleep, this may indicate a deficiency in delta brainwave activity. Using delta infused audio tracks is a great way to slow down your mental process and activate a deep state of rejuvenated sleep.

Since there are numerous meditation techniques available, you may choose to use any technique that suits you the best. Do not restrict yourself to few techniques, rather try out various styles and techniques and choose the one that suits your needs. Experiments and experience will generally point you towards a meditation practice that you can call your own.

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