Ten Meditation Tips
to Help You Quiet Your Mind and Sit Still
If you are struggling with your thoughts and feel like they keep intruding, or you are having trouble sitting and staying in one place, then here are some meditation tips to help you create silence and stillness.
1. Put a slight smile on your face. Draw up with the corners of your mouth and eyes. I'm not sure why this one works, but it does for me :)
2. Still your tongue. Lightly press your tongue to top of your mouth near the back of your teeth. If your tongue is moving, then you are likely 'talking' to yourself in your head. You can help keep your mind quiet by keeping your tongue still.
3. Stare at one spot. The corner of a window, or if your eyes are closed, then at the middle of your forehead. Similarly as your tongue, if you eyes are moving about, then your thoughts likely are too. Still your eyes and your mind will follow.
4. Turn the volume down.Imagine that you have a volume knob in your head. Turn it up so that your thoughts are very loud. Now turn the knob down so they are very quiet and then completely off.
5. Wash out your thoughts.When you notice that your thoughts have taken over, then use your breath to 'wash them out'. Take a deep inhale and imagine that the exhale rinses out your mind and the thoughts that were there are now running down a drain. Sometimes it takes several breaths for your brain to clear.
6. Thank your thoughts. Instead of resisting them, let them come. Imagine you are having a party of thoughts in your head and you are the host. As each one comes, thank it for being there, give it a warm hug and welcome it to the party by suggesting that can help itself to the appetizers and punch.
7. Move before you sit down. If you do at least five minutes of movement or exercise first, then you'll find it easier to sit quietly afterward. You could do a few sun salutations, or dance to a favorite song, or run up and down the stairs a couple times by gathering everything you need one object at a time :)
8. Slow your breathing down. Slow your breath so that it is quiet and light. Imagine someone has painted you bronze and you are to pretend that you are a statue. Remain as silent and still as possible.
9. See yourself from afar. Imagine looking at yourself from across the room or from above. See yourself in great detail -paint in the colors of your clothes, your hair, your skin - and marvel at how still you are sitting.
10. Cheat by not sitting completely still. Move your arms with your breath... so inhale your arms up slowly overhead and exhale them slowly back down.
There are a variety of meditation poses that you can use. Although the most common is sitting with crossed legs, kneeling or on a chair, you can also meditate while standing, walking or lying down and in practically every yoga pose.
Go back to How to Meditate
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