How Can I Progress In My Meditation Practice?

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That's a really good question. As a novice meditator I usually got frustrated whenever I felt my meditation practice wasn't getting me anywhere...

This is perfectly normal. Let's take a look at the basics.

Just like some dancers prefer salsa over tango, certain meditation techniques may not suit your disposition or character. Having said that, don't spend the rest of your life searching for the ultimate meditation practice. All I'm suggesting is to let go of any meditation technique that doesn't feel right.

Meditation Techniques

Let me give you two examples:

At one point I was really into anthroposophical meditation. The techniques were so involved I had to take a full page of notes for certain meditations, in order to remember all the steps. I found some of the anthroposophical meditation techniques too complicated for my liking – so I gave them up. If it doesn't feel right, move on.

At another stage I meditated on the breath. Personally I've always found it difficult to breathe naturally during breathing meditation. I have a tendency to breathe deeper than normally which often results in chest pain, especially during intensive meditation retreats.

The meditation technique that suits me best is awareness of emotions and sensations in the abdomen. This comes naturally to me so it's my main meditation practice.

Progress In Meditation

Once you have a meditation technique that feels right, then it's just a matter of practicing regularly. If you're new to meditation, 10-15 minutes three times per week would be a good start.

For intermediate meditators it would be helpful to make a more serious commitment, let's say 15-30 minutes per day. Regular practice makes for the best results.

Note that it's not necessary to meditate for hours on end. Opt for quality time!

Now, for the really dedicated meditator it's worthwhile to do occasional meditation retreats. Start out with 1-day retreats and go from there.

Remember that it's good to practice alone as well as in a meditation group. That will make you a versatile meditator.

Finally, always relax your body and mind during meditation. If you find it hard to relax, try meditating lying down.

Best of luck!

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