What are the essential meditation rules?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.Effective meditation employs fundamental principles that everyone easily understands. Practice non-judgmental awareness of your thoughts and experiences. When there is a distraction of any kind, kindly let your attention return to your breath, without becoming critical. Regular short periods are more conducive to skill acquisition than occasional longer periods. A comfortable posture allows for adequate attention to be applied to the experience without strain.
Gentle refocusing is your meditation superpower. Notice wandering thoughts like clouds floating by and return to your breath. This repetition builds your attention muscle. Patience is crucial because progress is often slow but steady. The frequency of practice is more important than having perfect sessions.
Awareness Practice
- Observe thoughts without labeling good or bad
- Notice physical sensations without reaction
- Acknowledge emotions without attachment
- Return focus gently after distractions
Consistency Habits
- Practice same time daily for routine
- Start with two minute sessions
- Gradually increase duration weekly
- Track progress on visible calendar
Posture Essentials
- Maintain straight but relaxed spine
- Keep shoulders relaxed away from ears
- Choose positions supporting alertness
- Adjust for comfort during sessions
With practical adaptations, conquer conventional difficulties. If pain occurs, change postures mindfully. If lethargy develops, meditate earlier or partially open eyes. Recognize the learning processes of difficult classes as a part of. Each gives resistance to the practitioner, regardless of the immediate result.
Observe slight shifts validating your commitment. Notice being calmer during everyday stress. Acknowledge that you are more patient with others. Realize that you can concentrate better during activities. These changes illustrate the total effect.
Read the full article: How to Start Meditating: A Beginner's Guide
