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Ten Keys to a Successful Meditation Practice Part Two (of three)

Ten Keys to a Successful Meditation Practice Part Two (of three)

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Published In  Mindfulness at Work

I hope you enjoyed my first three meditation tips in my last article. Here we are with some more ways to make your meditation work for you.


4. Minimize interruptions.

  • Put your phone on ‘do-not-disturb’ mode and let your friends and family know that during this time you do not want to be interrupted.
  • Shut the cat out. They love sucking up your meditation energy. The cat gets high, and you do all the work. As usual.
  • Close the door, close your eyes and leave the ordinary world behind. This has a deep psychological impact. Give yourself completely to the practice.


5. Meditate in a comfortable, erect posture.

  • When meditation is really working there is a flow of energy upwards through the spinal column. Slumping or slouching impedes this energy flow, impairs breathing and reduces mental alertness.
  • Gentle stretches or warm-ups help prepare the body for meditation.
  • Some people find that putting a small pillow underneath their hips alleviates pressure on the knees and induces better posture by elevating the spinal column. If sitting on a rug, cushion or folded blanket is not comfortable, you may want to meditate sitting in a straight backed chair. I promise you will not end up in hell for doing this.


6. Use Kiirtan chanting music before meditation.

  • Kiirtan means singing or chanting a spiritual mantra. A mantra is a word of group of words, usually in sanskrit, that help sooth the mind and take you into a meditative state.
  • Mantras can be repeated silently in meditation, but some mantras are intended for singing.
  • Music is like a language of emotion – it can shift our emotional state in seconds. With the right music, Kiirtan can put us into just the right mood for meditation in a few minutes. Many meditators, both adepts and beginners, consider this an indispensable part of their practice.


7. Breathe.

  • It is well known that breathing deeply and slowly calms the mind. That is one reason we sit with a straight back in meditation.
  • What few people understand is that the nostril you are breathing through also has a significant effect on mind and body. If the flow of air through your left nostril is stronger you will be able to concentrate much better in meditation.
  • It is easy to check which nostril is dominant. Just place your hand beneath your nostrils, breathe out, and you will feel which nostril emits a stronger flow of air.
  • If your right nostril is dominant you can change it by lying on your right side with your head on your right arm for a few moments. The left nostril will become dominant and you should now sit for meditation. I know this may sound kind of weird, but it really works. I explain why in my article, The Nose Knows, but for now I suggest you just take my word for it and try it.


So that should be enough to keep you busy fine-tuning your meditation practice for a few days. In my next article I’ll give you the last three tips in this series, and tell you how to keep inspired about your practice.

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