The best way to learn meditation is to practice it regularly. You’ve probably heard that ‘practice makes perfect’ and meditation is no different. Once you have practiced it – regularly – for at least 3 weeks, then it becomes a part of you i.e. accessing the meditation becomes a habit.
If you follow a specific pattern, when you start and end a meditation or self-hypnosis session, then that little ritual you have created becomes an anchor to attain a deep meditative state fast.
This means that any time you want you can count down and go into a deep meditative state and count up to refresh yourself. It will be a skill that is a part of you like driving a car or riding a bicycle.
The format for a meditation practice
1. Follow the basic physical and mental relaxation technique from here. When you have done this then do the following:
Say “ I will countdown from 10 down to 1 and with each descending number I will relax more and more”. Then say “ 10, I am relaxing more and more, 9, I am relaxing more and more…” and so on all the way down to one. This serves as a mental anchor (link) associating a 10-1 count down with deep relaxation. You could also imagine standing at a staircase of 10 steps and each step down makes you more and more relaxed (in this method imagine taking each step down after you say the number). You could also imagine that you are writing each number on a blackboard and erasing it for the next one. Whatever works best for you.
2. When you have done your 10-1 countdown after your basic relaxation practice you are in a very relaxed state of mind and body. At this point you could set your anchor using three fingers of either hand (by pressing them together, lightly).
You could also do one of the visualization techniques to create an even better inner state and anchor that state. You can set the anchor as many times as you like i.e. after each technique you do. This will make your anchor very strong. Later when you need to access calm, confident and happy states of mind all you will have to do is press your three fingers together (triggering your anchor), take a deep breath and imagine your chosen peaceful scene. That’s it. Instant stress relief.
3. When you are done relaxing, anchoring, affirmations and visualizations and are ready to end your meditation/self-hypnosis practice do a 1-5 ‘count up’. This counting also serves as an anchor for you as you get used to becoming fully alert and aware at the end of it.
Start by saying, “I am going to count from 1 to 5 and with each ascending number I will become more alert and aware ready and able to have a wonderful day/evening”. then start by saying “1 more alert and aware, 2 feeling refreshed and reenergized, 3, ….5, alert and feeling wonderfully refreshed”. Open your eyes when you say 5 then say the last affirmation are you’re done.
Tips:
Start off the first couple of days learning how to relax deeper and deeper with each session. Use only relaxing imagery and progressive relaxation exercise to relax your body and mind.
Next day add techniques and ideas from affirmations or self-hypnosis techniques and practice them during each meditation session – after you are physically and mentally relaxed.
If you practice 5-10 times a day you will become an expert in other a week. Especially use if you use binaural beats to give you a boost.