Meditation can do so much more than just help you relax. Keep reading, and discover how the act of developing an objective for your meditation can transform your practice, improve your life and help you tap into more happiness.
Why Develop an Objective for Your Meditation?
1. Go beyond relaxation. Using meditation to unwind is a pleasant experience. However, there are many more benefits in store when you use your meditation practice and a specific objective for meditation to train your mind. Using a specific objective for your meditation practice will open up new possibilities for you.
2. Select a positive thought. Your meditation objective can be any quality or experience that you want to add to your life. For example, you could focus on increasing your overall level of patience or on listening to criticism with an open mind before deciding on it’s validity.
3. Improve your powers of concentration. Reflecting in this intentional way will help to increase your attention span. You’ll find it easier to concentrate and remember more of what you want to focus on during your ordinary daily activities.
4. Spend less time worrying. Designating a time to think about important issues will help you spend less time simply brooding over what might happen. You can tell yourself that information or concern is on your schedule for later consideration.
5. Resolve conflicts more easily. This structured approach will help you employ deeper thinking about conflicts that may have bothered you for a long time. Be prepared to get along better with challenging people or feel less aggravation when you’re stuck in rush-hour traffic.
6. Enjoy more happiness. Best of all, having more control over your mind feels good. Situations that used to seem difficult will appear less daunting. You’ll be rewarded with more joy and peace.
Methods for Developing an Objective for Your Meditation
1. Get into a comfortable position. Start out in an intentionally comfortable position. This is not the time to stress about your physical posture while meditating, or try to physically stretch beyond your normal limits. Sit in a chair or on the floor. Take a few minutes to slow down and observe your breath.
2. Know your objective. Plan out what you want to accomplish in advance. Be prepared with the object, thought or subject that you want to ponder.
3. Analyze the topic. Talk to yourself silently. Reflect on what the objective means to you, how it affects the quality of your life, and the feelings it evokes.
4. Place your mind on your feelings intentionally. Once your feelings are vivid, stop and focus your mind on that sensation. Hold the sensation or feelings for as long as possible.
5. Bring yourself back. Other thoughts will arise. When you catch yourself being distracted, perhaps wondering about what’s for dinner, go back to your original objective and re-center.
6. Progress in steps. Five minutes of high quality meditation beats a half hour of just lolling around. Start out with sessions of a few minutes and add a few more minutes each day as you gain focus and ability. Work your way up to twenty minutes a day or any interval that you feel comfortable with.
7. Stay in balance. Try to find and stay with the point where you feel relaxed and focused. Avoid the extremes of struggling to suppress distracting thoughts or letting your mind roam free, following distractions all over the place.
8. Save distracting thoughts for later. Some of those extraneous thoughts may be interesting, and need attention at some point. Take note of them and firmly put them aside for another time. You may even want to keep a pencil and writing pad nearby so you’ll feel confident that you’ll get back to them after your session is over.
9. Give yourself a doable homework assignment. Apply your lessons to your daily life. End your session by coming up with one concrete action relevant to your object. If you meditated on patience, for example, you could let someone ahead of you in line at the grocery store the next time you go shopping.
Meditation is a powerful tool for leading a happier and more meaningful life. The effort you put into developing an object of meditation will pay off in extraordinary ways.