A Simple And Effective Mind Power Technique
The simplest and most effective mind power technique is the one that works for you. However, there are a few common practices that teachers have found can help anyone. In this article, I'll teach you about the three major steps of meditation and some popular methods for beginners.
First, find somewhere to sit quietly where you won't be disturbed and where your posture will be comfortable. For example, if you prefer to sit on the floor then bring a mat or folded blanket with you. If sitting cross-legged is uncomfortable then it's recommended to kneel with your legs in front of your body rather than bring them behind your back like they would be while sitting on a chair or bench.
A few principles to bear in mind while sitting in meditation are:
1) Keep your back straight but don't stiffen up. If you do then you'll be sitting up only. Your spine should rest gently on the backrest. Note that a good way to find this balance is to have your back against the backrest as if you were about to sit for a lecture or read a book, but not stiff enough that you are sitting straight up. Let it lean forward a little so it rests on your thighs and the small of your back without straining.
2) Breathe with awareness. This does not mean that you should count your breaths. You'll find out how long you think it takes for your breathing to become rhythmic, and that should be enough to keep you from falling into your thoughts. Also note that there are many other styles of meditation with names like mindfulness meditation, transcendental meditation, Jon Kabat-Zinn's MBSR program, etc., and each has its own techniques and benefits.
3) Keep watching the breath but direct your attention back to the sensation of it in the body as soon as thoughts come up again. If you are unsuccessful in keeping your focus on the breath in the body then you'll end up thinking about other things. When this happens, just remember that every time this happens it's a moment spent thinking about something else. As soon as you notice that you've been thinking again, return your focus to the sensation of your breathing in the body. Note that thoughts will always arise while practicing meditation, and they are not an error. A thought is just a thought and it eventually passes, even if it takes awhile or returns again and again. Our goal is only to be aware of our thoughts rather than be swept away by them.
4) Don't judge yourself. This is not a test to see if you can do it or not. You cannot fail at meditation; nothing happens if you watch your thoughts or let them go. Stop judging yourself, even if your mind is full of thoughts, especially if they are related to your practice of meditation or self-improvement in any way. For example, it is not alright to think things like "I'm such an idiot for thinking about other things when I'm trying to meditate." Just notice that you were wrong, then return your attention back to the breath again and think nothing more of it.
5) Don't expect anything in terms of results from meditative practice. The only reliable thing about meditation or any form of self-improvement is that there is no way to know in advance what it will accomplish. At times there will be results, but it's not definite or guaranteed, and in most cases there won't be. Experiences vary from person to person and even from one day to the next. If you're not able to relax, then that's fine. Try again later or try some other technique for relaxation until you are able to relax without having thought about something else first.
6) Stay focused on the sensations of your breath in the body when you practice meditation. In other words, don't think about anything else. This is an extremely important principle for beginners because all of your thoughts will come from the simple fact that you are alive and breathing.
7) Practice meditation one session at a time. There's no point in starting a formal meditation practice if you're unable to commit a few minutes each day to meditating. Don't do it too often, however. As with most things in life, the more you do them the better they get and at some point there comes a limit to how long you can maintain that level of performance, even if your goal is only five minutes per session (which is plenty if it's long enough).
8) Don't overdo it. It's not necessary to sit all day and think nothing, but you shouldn't do it all the time either. Just enough to keep you in the ballpark of relaxation every time you practice. Rest when it's time to rest and stay quiet when there's silence around you.
9) Every once in a while try something new if that would make your practice more effective for you. Also, don't forget to breathe regularly through your nose and not just on your exhale (i.e., don't worry about breathing "right"). Let your nose do its thing and enjoy the feeling.
This is one example of a meditation practice out of many others. It can be done sitting or lying down, and it only takes a few minutes to learn and start doing it. Although this might seem like a lot to remember for a beginner, it actually makes up the basic principles of meditation and will make your practice easier in the long run.
Meditation by itself has no goals or intentions so there's no reason to decide on anything while you practice other than just resting in the state that your mind is in at that moment. Don't expect relaxation or anything else, don't try to think about anything or not think about anything, just let yourself rest.
Conclusion
Hopefully this article has given you a good introduction to meditation and given you the tools to get started. As with any skill or habit, it will take time to get the hang of it depending on your own specific situation and on your dedication, but don't give up too early. Some practice is better than none at all and one day it'll all come together. In the meantime, remember that meditation is not an end in itself or a goal; it's merely an exercise in relaxation with many benefits along the way. Enjoy!