We’ve been mentioning regularly the importance of meditating and reflecting, and I even introduced a 6-step ritual to doing so while in the shower. But how do you meditate in itself? Here we outline five steps to an effective meditation session.
1. Stay in a silent, distraction-free place.
Just as the environment needs to be conducive for a plant to grow and bear good fruit, in order to bear good fruit from meditation, you want your environment to be conducive too.
Specifically, you want to be able to concentrate more easily on your thoughts, so you should be in a quiet place. Paradoxically, white noise, such as this app (iOS or Android), may help – of course, don’t keep it too loud.
2. Assume a comfortable position, but not too much so.
Not too much so you fall asleep. Meditation is something to help you calm down and relax, so you should be comfortable, but sleeping? Err… That’s not meditation anymore. You’re not conscious or awake to do the following steps.
3. Think of the good things that have happened.
What made you smile today? What made you happy? Or, for Christians – what made you feel closer to God? These can be both things you’ve done or happened to you. Cherish those things and be grateful for them. Remember, relationships are the most important thing in life, and this is a good time to think about them.
(Read more: Reflection: Much needed, yet undervalued)
4. Think of the things that can be improved.
On the other hand, what made you unhappy or upset? For Christians, what made you feel like you were becoming distant from God?
Once again, these may be things you did or happened to you. Do not dwell too obsessively on them, but think of how you can improve and create more positive outcomes next time. Be grateful for them as well – as they are learning material just as #3 is.
(Read more: Talking with yourself)
5. Say a quick prayer.
After pondering on all these things, speak to your God from the bottom of your heart. There might be something pressing you want to tell him – so go and do so. He listens.
Then, listen to him as he speaks to you in return. The key here is to have an open heart and mind, for God 1) meets us where we are; and 2) can speak to us in most unexpected ways.
Aloy Chua is the Co-Founder and CEO of TDY. His column, Today, discusses everyday living in relation to TDY’s philosophy of Higher Purpose Through Love. He’s also the co-founder of the Roots Collective, a community hub for entrepreneurs, and a freelance systems consultant and writer/editor, and loves reading about fashion, technology, travel, entrepreneurship, and healthy living. His first love is Pokémon. Find out more about living The Daily You on our About Page.