Even if you don’t believe the spiritual reasons, you must believe the physical ones. When you meditate you must be able to clear your mind completely, which means that you shouldn’t be focusing on any discomfort. Sitting with a poorly aligned back for a long period of time can surely cause discomfort that you might feel at the moment, but it also might cause permanent damage that you’ll feel months or even years later.

So, to protect yourself from wandering thoughts and damaging habits, be sure that you are always sitting properly. Here are a few tips:

1. As soon as you sit down, roll your shoulders up, and then back. Imagine yourself sticking your shoulder blades into your back pockets. They won’t go back that far (I hope), but it’ll be impossible for you to slouch.
2. Imagine that someone has attached a string to the very top of your head, and they are pulling you up. As you lift your head slightly your spine will lengthen, and more importantly, straighten. Your chin will be slightly pointed outward and your neck will be straight.
3. As you meditate, you may start to slump over a bit. If you notice this happening, just go back and do numbers one and two again. This should hold you over for awhile.

The more you practice these tips, the easier it will become. It’ll be like second nature to keep your back straight while meditating.

Here are some of the things he shared with me when I was struggling through the early days of my meditation practice.

1. Physical pain is quite common, especially if you’re just getting started or if you’re meditating for a long period of time. This is because most people think they have to sit with a stiff back on the floor. Instead, try sitting on a chair and adjusting your position when necessary.
2. The inability to concentrate can make you feel foggy or bring a lot of distractions to mind. Counteract this by concentrating on your breathing.
3. The inability to feel your body is fine for a time unless you’re unable to bring your focus back. To fix this, try focusing as you tightly clench your fists or try meditating as you walk.
4. Sleepiness and restlessness can sometimes be temporary. If you want to push through them, try taking long, full breaths. Otherwise, get up and move around.
5. Physical tension can occur as we become aware of new things in our subconscious. While this isn’t pleasant, it’s a good thing because it shows us that we’re starting to work through these things. You may need to do some deep breathing or try to refocus.
6. Discouragement or hopelessness can occur if you feel as though you can’t change something that’s coming up in your meditation, or if you feel like you’re not progressing. It is important not to give up. Instead, take the time to work through it. Doing so will make you stronger in the end.
7. A lack of enthusiasm or the inability to find time to meditate is also common. You may simply need to take some time away from meditating. However, it’s also important to make meditation a habit, so don’t take too long of a break.

Here are some tips for getting started:

• Create a dedicated spot for your meditation, even if it is just a corner of a room. This will help you focus better. Place a cushion or a chair with a straight back on for you to sit on there. Make sure that you also have a blanket nearby in case you get cold.
• Focus on an object such as your breathing. If you choose this as your focal point, it is important to take deep, even breaths. Inhale from your lower stomach. Exhale completely, relieving yourself of all air. This helps to quiet both your mind and your body. Other objects that can be your focal point include a candle or a small statue. Some people are also able to simply close their eyes and meditate but this may take a little practice to achieve.
• Once you’re focused, remain so for at least five minutes before returning your attention to the object that you were originally focused upon. If you find that your mind is naturally wandering, simply bring yourself back to this focal point.
• End your practice by thanking yourself for taking the time to meditate. Just five minutes will nurture both your mind and your body, making you feel calmer. While you may not realize this right away, over the course of time you will see that you are even relaxed in the midst of a hectic day.

http://youtu.be/kKT9C6R2UQI

Buddhism is a philosophy (or a religion) that includes regular meditation. Meditation, unlike Buddhism, is not a belief system or a philosophy. You can be Buddhist, Christian or Atheist and still practice daily meditation. You can be a pastor, teacher or pharmacy tech. The only thing you need is the desire and willingness to control your thoughts. Meditation is merely a tool that is used to help achieve spiritual enlightenment. As most people know, Buddhism is based on the teachings of Buddha.

It doesn’t tackle questions such as whether there is a God or not, but it does teach that you should live life for the better of yourself and those around you. It focuses on seeing yourself for who you truly are. Meditation helps with this process.

In Buddhism, meditation is used to clear your mind so you can heal your spirit. The end goal is to reach a higher level of consciousness. In Buddhism, everything revolves around the state of your mind (and consciousness). If you have a clouded or polluted mind, you will experience much suffering. On the other hand, if your mind is clear and open, you are on the path to true enlightenment. In addition to meditation, Buddhists use mantras and prayers to help free their minds and set them on the path to enlightenment.

To understand the difference between Buddhism and meditation, you should understand that meditation is merely a tool to help you become a better person. You don’t need to be Buddhist to use this tool or to see its benefits. You don’t need to believe in reincarnation or study the teachings of Buddha. You simply need to find a quiet space, clear your mind and meditate.

On the other hand, if you are interested in Buddhism, it is generally a very welcoming and accepting religion. You can also learn a lot about meditation techniques by visiting a Buddhist monastery. They often have retreats and weekly meditation services that are open to the public. Call ahead to find their schedule and plan a visit.

Although there are many different types of meditation, each falls into one of two different meditative structures: Concentrative and Mindful Meditation.

Concentrative Meditation – With concentrative meditation, you are essentially concentrating on one thing. Many people choose to do this by concentrating on the air flowing in and out of their noses as they breathe. Other people find it easier to focus on a single word or phrase (a mantra). Others are more visual and choose to focus on an object. Think about how you learn. Are you more visual or verbal? This should help you determine which style of concentrative meditation will work best for you. And, of course, if you find all of these methods terribly distracting, you might opt for mindful meditation instead.

Mindful Meditation – Mindful meditation is pretty much exactly what it sounds like: Being mindful of your thoughts. Without judgment, pay close attention to the thoughts that parade around in your mind, but just try not to follow them. The goal is to eventually sit quietly without thinking anything at all. If you do end up having thoughts, later on you can analyze what you’ve learned about yourself. You may realize that too many of your thoughts are self-deprecating, or maybe they’re wandering and insignificant. Analyzing your thoughts (and eventually controlling them) is one way to help yourself become a better person.

Here are some tips for finding a quiet space for meditation:

1. Make sure everyone in the house knows not to disturb you. If you have young children who can’t understand this, make sure to meditate when your spouse or someone else is home, so they can care for the children during this time. It’s only ten minutes. Surely, someone can ward off any distractions.
2. Find the quietest room in your house and set a little area that is designated for meditation. Always use the same room and close the door when you meditate. This way, people will know not to disturb you.
3. Meditate at the same time every day. If your household knows that you wake up at 5 a.m. to get your daily meditation in every day, they’ll learn to respect your privacy during that time.
4. If all else fails, put up a sign: “Meditating: Do not disturb!” If you get a distraction (one that isn’t an emergency) pretend you don’t hear the person. They won’t continue interrupting you if they don’t ever get a response.
5. Invite others to meditate with you. They may enjoy it, but best of all, you’ll all have some quiet time. It may take some getting used to for everyone, so allow an adjustment period, but it can really be worth it.

Zafu – The round seat cushion is probably the most traditional meditation pillow out there. In the early days, they used to be filled with cattail, but now they’re usually just stuffed with buckwheat hulls. This cushion works for most people, but you have to think about how you sit and what will be best for you.

Crescent shape – The crescent cushion is very similar to the round seat, but it’s shaped like a half-moon. Some people find it easier to sit in a lotus or half-lotus position if they have less pillow to contend with.

Support cushion – This isn’t used to sit directly on, but to provide more of cushion between you and the floor. You would rest your round or crescent pillow on its top and get into position from there. This is good for people who find it uncomfortable for their knees to rest on the floor.

Knee pillow – Although the lotus and half-lotus positions are very popular, some people still prefer to kneel. However, if you’re going to be meditating for long periods, you’ll find it takes a toll on your knees. To stay comfortable, many people opt for a knee pillow, and sometimes they sit it atop a support cushion. If you’re kneeling during meditation,  you don’t need a round or crescent pillow.

When we’re stressed, our bodies go through what is called a flight or flight reaction. It’s designed to keep you on your toes when you might be in danger. For example, when you’re being chased by a wild animal or you’re about to be in a car crash and have to slam on the breaks. Your senses are heightened at these moments to help you make the right decisions. One of the problems is that we’ve become overstressed and our bodies can’t always tell the difference between a life threatening situation and a missed deadline at work. So, naturally, the body is constantly overreacting and our stress-response system becomes exhausted.

Meditation is one way to help keep your mind and body balanced, so you don’t become overstressed. One study found that when participants meditated for 20 minutes a day for five days straight, they had measurably less anxiety and lower levels of cortisol (the stress hormone that causes the fight or flight response). Participants’ levels of depression, anxiety, anger and fatigue were also markedly reduced.

So, according to this study, all you need is 20 minutes a day, five days a week to see results. I don’t know about you, but to me, that sounds very doable. Just make it part of your morning routine. Go into a quiet room and set an alarm for 20 minutes and meditate. After five days, you should start seeing results. Regardless of whether you’re going to work as a yoga instructor or a software developer, you can surely benefit from reduced stress and fatigue. Give it a shot. What have you got to lose?

Although there are many different styles of yoga, they all stem from two sources: Krishnamacharya and Sivananda. Krishnamacharya was a famous teacher at the Mysore Palace in India and Sivananda was a famous guru that inspired Sivananda and Integral styles of yoga. Since the differences between styles tend to be subtle, the important part is to find a teacher that you’re comfortable with. This may be at a yoga center, gym or monastery. Just find someone who is certified by the Yoga Alliance and knowledgeable about the poses.

You’ll also want to find an instructor who makes you feel comfortable. It doesn’t matter how many years he or she has been teaching if you’re made to feel uncomfortable while you’re learning. Your instructor should take an interest in your form, but not make you feel embarrassed for trying something that you haven’t gotten down just yet. Although it’s important to find someone you click with, try not to be judgmental about your instructor’s appearance. He or she should be fit enough to teach the class, but that’s about it. She can be young or old, light-skinned or dark-skinned, natural or covered in tattoos.

Being successful in yoga is all about flexibility, and that’s not something that happens overnight. The more you practice, the better you’ll get (much like anything else). If you’re a real beginner, you may want to find an instructor who will offer modified poses for the more challenging positions. You want your instructor to really understand that not everyone has the same ability. Some are naturally more flexible than others and they’ll find yoga easier to pick up. If you’re not one of those people, that doesn’t mean that yoga isn’t right for you. It just means that you need to work a little harder with the help and instruction of a patient and qualified yoga teacher.

After some time, you’ll notice how the relaxation techniques you learn in yoga class will help with your meditation practice. You may end up loving it and becoming a yogi yourself, but if you don’t, that’s ok too. You can still meditate without yoga in your life.

For me, I find early morning meditations the best. It’s a great way to clear your mind and get yourself into focus for the day. Also, meditation has a way of putting things into perspective that I find helpful before starting my day. For example, I might be worried about a presentation at work, but then I realize that the presentation is a temporary nuisance. It probably won’t matter three years from now, and I might not even remember it. But, what I have today and what I’ll have three years from today is my sense of self. That sense of self gets stronger with meditation. I know that I exist right now, and I’ll exist in the same way after the big event. So, why spend so much time worrying about what will be. Why not, instead, focus on what is. That’s what meditation is really all about.

Even though I find morning meditations really helpful, I know a few people who swear by meditating at night. They say it allows them to let go of all of the stresses of the day, so they can have a restful sleep and be prepared for whatever the morning will bring. One friend says her mornings aren’t so stressful, but after a day at her job as an executive administrative assistant, she needs to meditate to let go of everything that was bothering her during the day. I can totally understand this perspective, and I would even give evening meditations a shot, but I’m afraid my focus will suffer that late. There are too many things already on my mind at that point. Some may say that’s a reason to go ahead and meditate, but I find it harder to clear my mind at those times.

You can also take a break during the day and meditate. I do this from time to time when I feel like I’m getting too wrapped up in things that don’t matter. Again, it’s harder for me to focus than in the morning, but the effort really does help calm me and put things into perspective.

So, there is no easy answer. If you’re trying to find out what works best for you, I recommend meditating in the morning for a few days and then trying it out in the evening for a few days. You should immediately see which is better for you.