What Steps Can I Take To Make My Meditation Practice To A More Advanced Level?

If you've been practising meditation for a while, you're undoubtedly wondering how to enhance your practise. You may have a sitting practise in which you focus on becoming quiet and steady while drawing your attention to your breath and exhalation. Maybe you've tried mindfulness techniques like mindful walking meditation. So, what is the next step in meditating? How can you make your practise last longer or go deeper??

For the past three years, I've been meditating with growing seriousness. In the beginning, I, like everyone else, used the basic apps. It was fantastic for a while. You get a great sense of discovery at first, discovering a new "muscle" that you can build to deal with stress and anxiety, among other things. But after a while, you reach a plateau and it doesn't appear to go any farther. Why?

Because, like many excellent things, capitalism has commercialised meditation. Some are former monks, to be sure, but others are just normal MBAs wanting to cash in on the latest craze. When it comes to apps, content reigns supreme right now. This is what sells.

' The thing about meditation is you become more and more you'- Anonymous

Why meditate - The numerous advantages of long-term meditation

For decades, serious (Western) academic research on the many styles of meditation has been conducted. The main message is that volume and intensity are crucial.

To be clear, any meditation is preferable to none. But more is preferable, and a lot more is even preferable. Furthermore, the majority of the major benefits are only possible if you meditate frequently. How much is a lot? Call it an hour per day. For most people, that is a significant time investment before reaping any advantages from the investment, or so you believe. Worse for us city dwellers, intensity may be the most critical factor. So even an hour a day is insufficient to reap all of the benefits. You must meditate for many hours per day on occasion, for numerous days in a row. In Buddhist parlance, this is known as a retreat.

Worse for us city dwellers, intensity may be the most critical factor. So even an hour a day is insufficient to reap all of the benefits. You must meditate for many hours per day on occasion, for numerous days in a row. In Buddhist parlance, this is known as a retreat.

The following is a list of seven tips to help you advance further in your meditation practise.

Make a commitment to consistency.

If you haven't already, you should commit to a regular meditation programme because it's one of the most effective ways to enhance your practise. This consistency will propel your practise to the next level by forming new neural pathways in your brain, which will supply you with greater motivation and willpower. Your mind will automatically desire to practice, which will naturally deepen your practise.

Take it easy on yourself.

Be kind with yourself as you work to advance your practise. Try not to force yourself to meditate for longer amounts of time than you are comfortable with. Gradually increase the amount of time you spend in meditation. You don't want to overextend yourself with sophisticated practises that you aren't ready for. Proceed with caution and gentleness. You want this practise to remove tension rather than add to it. It takes time for your mind and body to acclimatise to an increase in practise. Just like a beginner runner would not want to go from a 3K to a marathon in one day.

Understand Your Foundations

It is critical to learn how to sit comfortably. Before digging any deeper, you should fine-tune this part of your practise. Make sure you understand what is actually comfy for you. Find a position that allows you to breathe naturally and with a straight spine. Look for a secure location and utilise a cushion that promotes good alignment. You won't be able to concentrate well unless you grasp a comfortable seating position. Finally, before proceeding with your practice, ensure that your breathing is calm, steady, and serene.

Don't Underestimate the Preparation Art

Yoga prepares us for advanced meditation practise by providing us with numerous tools. Hatha yoga asana, pranayama breathing, various relaxation techniques, and even learning to use a neti pot are all beneficial preludes to meditation. You'll find that your meditation progresses more easily if you prepare to sit through one or more of these activities. You'll be more awake, calm, and ready to sit for extended durations of concentrated concentration.

Look for new practises that you truly enjoy.

You'll want to experiment with various techniques as you improve your meditation practise. Allow yourself the option to explore these strategies further if you find one that resonates with you or a new mantra that you really enjoy chanting. When you discover new and enjoyable meditation forms, you are more likely to persist with the practise. Instead of attempting to learn methods you believe you are "supposed" to master, focus on ones you truly enjoy.

Improve Your Diet

distinct foods have distinct affects on our body and mind, according to Ayurveda, yoga's sister science. According to Ayurveda, there are three types of foods: tamasic, rajasic, and sattvic. Tamasic foods might make us weary and foggy, but rajasic foods can make us hyperactive. Sattvic meals, on the other hand, have a balancing impact. Meats and even stale meals are examples of tamasic foods. Caffeine, sugar, and certain stimulating spices are examples of Rajasic meals. Sattvic foods are fresh fruits and vegetables, whole grains, beans, legumes, nuts, seeds, and grass-fed dairy. If you're serious about improving your practice, you should think about what you consume. After all, the annamaya kosha, or "food body," is a concept in yoga. This kosha represents the corporeal body's sheath. You essentially are what you eat, therefore eating a healthy, clean diet makes sense in order to support the more subtle levels of your being.

Discover Your Tribe

Friends that support your meditation practise are among your most powerful supporters. While meditation is a solitary, inward-focused exercise, the support of a community, or satsang, can aid in your spiritual development. Seek out other yogis who want to improve their meditation practise.

You can also look for gurus to help you in your journey. Feeling connected to like-minded people can naturally help not only boost your enthusiasm, but also keep you on track as you advance your practise.