I use Calm for meditation. Did it free to start with, started with the 7 days of Calm. I found it really helpful to have all the programs there laid out for me, when I started my head was all over the place and I couldn’t deal with searching through YouTube or Insight Timer. I bought the subscription and I would say the first year was definitely worth it. I also went to a couple of group meditation sessions and I want to start going to the local Buddhist temple to join some in the not too distant future.
At the moment I just do the daily calm, next year I will probably switch to something like YouTube or Insight Timer if I want guided meditations, but I can get benefit from meditations that aren’t guided now.
My main tip, whatever route you go down is to practice daily, that’s how you get the most out of it. I dip in and out, but really notice the difference after about a month of regular practice. When I started I did practice most days for about 6 months and it was so helpful.
Also as @serenity412 says, don’t worry if you can’t still your mind. Meditation is about noticing when you get caught up in thought and coming back to the present, by focusing on the breath (or whatever technique you use).
I use an app called calm and pay for the premium. I’ve used it for about six months. Find it very good. I use it every morning before getting up. Just for ten minutes.
Actually that sounds good I just remember having an app years ago that got you to tense the muscles in sequence and relax them it really did help me sleep and get calm but I cannot remember what it was called but thanks I will definitely try that
Hey adeygaga49, meditation practice changed my life. 100%. I think that making sure you approach the act with the right intention is important in its success.
Meditation is an act of willpower, not just relaxation. I think a lot of people think of relaxing as unrelated to will and very active intention, but they’re right there together, working in harmony with one another.
I do a similar routine to those mentioned above, but I go a little farther. Also, I would caution you against relying too heavily on apps for meditation. I think it’s been invaluable for me to listen to my own internal voice as a source of will, not just another’s in my ears.
I start with breathing. I lay flat on my back in a comfortable position on my bed. I count a breath in for 5 seconds, then out for 5. I slowly increase the count until I hit around 15 or 20 seconds in, and 15 to 20 out. At that point, I feel my heart thumping away, and I know I’m ready to move on to muscle relaxation. At this point I resolve to not willfully move a single muscle in my body, save for those associated with breathing. Then, I go joint by joint. I find for me that the more methodical I am and the more patient I am, the more effective the relaxation. Your goal here is to transport your awareness to that part of your body – put yourself there in your toe or in your hip, and feel the bloodflowing (a buzzing sensation), and really focus on what that sension is like, all the time willfully not moving or activating a single muscle. Then the next joint and so on. I find once I relax my face, I’m good to return to breathing and see how my perception of myself and my body changes as I focus on my breathing.
I’ve had some remarkable experiences using this technique. In one case, when I went farther in my breathing exercise than normal (maybe 25 seconds) I literally felt my body fall into sleep paralysis, consciously – that falling sensation some have felt before when falling asleep.after that moment I felt my decisions were simple. I was so amazed by this state I’d wound up in, entirely sober and conscious, that I woke up and thought about it for a while, considering what I’d just experienced.
I wish you all the best in your meditation experiments! No wrong way to do it. It’s all about what you feel benefits you the most. What I listed above was my tried and true. If love to hear your thoughts after a while of whats working for you!
Thank you. Do you practice this before sleep or in the morning or when is best. I usually use my apps for relaxation and sleep before bed but I want something to make me feel more calm relaxed and centred during the course of the day also. Thank you very much for your detailed reply
No problem! I love chatting about meditation (could you tell??) just due to how much it’s given me.
I exclusively do the exercise above before sleep when I feel my mind is racing like crazy, or when I know I have a big day tomorrow. A big part of the exercise is allowing yourself to walk your mind right up to sleep and simplify your thoughts on the way, so you aren’t obsessing as much about thoughts not worth your time when you sleep.
I will say, in a daily, daytime way, I try a similar, very abbreviated method occasionally. If I’m in a place, feeling over whelmed, I might close my eyes for a moment, and calling on my practice before bed, I feel I can tap into a sense of calm when necessary, sometimes it’s harder, but sometimes it’s about taking that specific consciousness that can live in your toe or knee or wrist, and sort of doing a self check, just bouncing your focus around your body and authentically, truly checking in. While I do that, I’m listening more closely to the sounds around me, and I’ll try to pick out a specific bird or dripping pipe, just to increase my perspective on the world around me.
I find just the task of deeply listening while I walk is extremely helpful in grounding me during my day. It keeps me feeling presently engaged.
I don’t find it makes me sleepy. I sit up rather than lie down which might make a difference. I guess you can just try different things and see what works best for you!
Agree with @siand, sitting up helps for daytime meditation. I find it brings more focus than sleepiness. Also, find a different spot rather than in your bedroom if possible for daytime meditation…that helps too.
