Learning to meditate.

[Victor]

I've been interested in meditation since I was around 12. I'd gone to the library and found many, many books...all of them with different techniques on how to meditate. I've also tried listening to guided meditation tracks, but can't stay focused.
I've looked into it, but can't achieve it. I'll lie on my back, against a wall, on a comfortable chair, or on a stiff chair...I'll do the breathing exercises and try to reach that state of "non-thought". But no matter how hard I try, my mind races to much. I can't seem to push the thoughts out and keep them out.

Does anyone have any suggestions on calming my mind down enough to relax? I know I have a problem concentrating on my breathing, I tend to lose focus and think about random things.

Or there are little jolts in my legs or arms that prevent me from concentrating.

Any suggestions would be helpful.

[Vivitskaya]

You are honest about your experience and do not deceive yourself. That's a good start. Keep seeking.

[Celtaur]

I've been interested in meditation since I was around 12. I'd gone to the library and found many, many books...all of them with different techniques on how to meditate. I've also tried listening to guided meditation tracks, but can't stay focused.
I've looked into it, but can't achieve it. I'll lie on my back, against a wall, on a comfortable chair, or on a stiff chair...I'll do the breathing exercises and try to reach that state of "non-thought". But no matter how hard I try, my mind races to much. I can't seem to push the thoughts out and keep them out.

Does anyone have any suggestions on calming my mind down enough to relax? I know I have a problem concentrating on my breathing, I tend to lose focus and think about random things.

Or there are little jolts in my legs or arms that prevent me from concentrating.

Any suggestions would be helpful.

This is most common... the mind races, focus eludes us. What I have found works well for me is humming or toning a note. This gives you something to focus on. Meditating is not only about no-mind, but about concentration, single pointedness. And yes, it is not always easy, as our thoughts race from what we did yesterday or what we need to do tomorrow, etc.

Toning a word (or series of words - usually sacred) is also called a mantra. Aum is a very common mantra people use during meditation. There's also Ahhh, and many others with a primary focus on the open vowel sounds.

Whenever you find your thoughts racing, don't judge yourself because your thoughts are racing, simply bring your attention back to the tone. If you don't like toning (also known as chanting) you may wish to focus on how you are feeling. Ask yourself what tone does my consciousness feel like it's in, does it feel high pitched, or low? If you could pluck a string on an instrument what note would you feel like your internal energy is vibrating at? Then focus on that tone... when your mind wanders just focus on the tone again. When you notice your mind chatter don't abruptly stop the chatter and try to focus because within a second or two you'll be chattering again... what works well is to have it more of like a flow, like the gentle movement of clouds. Like you are slipping in and out of the chatter slowly and gently slipping back into single pointedness. You'll notice over time the cycle of the flow gradually lengthens, so your attention is in the single pointed awareness (the zone) for longer periods of time and it will gradually become easier.

I think the common problem people have when starting meditation is they want it all now, they want the chatter to stop immediately, but it doesn't work that way, it gradually happens over time. Like soft clouds flowing in and out of your consciousness - like breathing gently.

For me, I find keeping my eyes closed can actually encourage my to mind wander into incessant chatter, so to counter this I either slightly open my eyes and just observe what's around me by staring off into space, kind of like daydreaming, but without all the thinking. I observe the energy and just become an observer, watching the energy flow.

Also, if I do keep my eyes closed I look deep into my eyelids as if looking at one of those 3 dimensional computer generated images (you know the images that show a multicolored 3 dimensional figure if you stare through the picture rather than focusing on the surface of the image). By staring deeply as if looking into the energy I begin to see visual images flowing in and out of my awareness, sometimes it just looks like energy flowing, or colors. I simply choose a spot I see that stands out for whatever reason, and watch it flow. The trick is I'm conscious of what I'm looking at and being present in the moment, and my mind isn't chattering, I'm simply allowing myself to flow with whatever is happening, and experiencing it. Some find it useful to stare at a blank white wall, with eyes slightly open, and look deeply through the wall.

I would suggest you find a comfortable position. If your legs are in the cross-legged position and you are finding you get uncomfortable, your leg falls asleep, etc, then you may want to choose a more comfortable way to let yourself flow. Lying down usually doesn't work well, (especially with eyes closed) usually that leads to mind wandering and then falling asleep.

There are also Yantra's. A yantra is a sacred symbol, usually of geometric patterns. It's a form of Yoga. You simply stare at the symbol and observe, simply experience being in the moment and being present. Whatever feelings you have in your physical, emotional, spiritual self, simply feel them without labeling them, don't attach words to them, feel that you are present in the moment.

When you get frustrated by judging yourself because you want to experience something you expect or wish for, rather than what you are experiencing it takes away from the experience of what being present is all about.

Sometimes when the mind wanders I actually see it as a gift, as I come up with great ideas or insights that are useful. Rather than worry about the fact that I got lost in thoughts, I'll take advantage of the opportunity and make note of what I've learned.

I also see Meditation is like opening oneself up to the Universal Energy, to God... by emptying all the extraneous thoughts in meditation, all the everyday stuff that gets in the way of feeling connected, you are allowing for new, higher consciousness to enter into your awareness.

So let things flow, and don't get too hung up on what you should or shouldn't be experiencing. It's about being connected with your deeper self and your source on a level that words can not describe, so by letting go of the words gently, without forcing them, you enter into the flow, and have moments of unity. They don't last forever, they flow like waves, they simply are a part of the expanse of what it is you are.

Another thing you may wish to try is using resins or essential oils to calm the mind and help you release the thoughts. Frankincense resin is especially useful for this, and my personal favorite, as it relaxes the mind and encourages deep breathing. It has a highly spiritual energy and brings you into a different frame of consciousness, a gentle, holy space.

[Victor]

I've always tried it lying down, that's probably another factor. I'll give all of that a try, thanks.

[Celtaur]

I've always tried it lying down, that's probably another factor. I'll give all of that a try, thanks.

You may wish to try sitting cross legged while sitting slightly raised on a pillow for comfort, or sitting in a comfortable chair with feet flat on the floor. There is an article in the Articles Section on beginners meditation as well.

[Victor]

I tried to take a look at that article, but it wouldn't let me. But I did try sitting cross-legged. I does work a lot better, but I'm still having problems keeping thoughts out.
I don't expect to master it after one try, though. I'll keep trying until it works.

A question that popped into my head just now. Are there certain mantras or the like that work better than others? Or is it something someone needs to figure out for themselves?

[Celtaur]

You should have access to the articles section now... a setting was off.

There are a number of mantras from different systems of thought. Aum is a very useful mantra as it connects you to the primal source, it is the sound of the manifested universe according to Ancient Hindu teachings. The first sound that created and is everything in the universe, the underlying tone of existence.

There are many mantra's each with their own symbolic meaning. It is not so much the word itself that you are attuning to, in my opinion at first (once you are familiar and comfortable with a mantra using specific ones as "keys" to communicate your intentions to the universe is possible). What's important at first is that you are present in the experience - remember it is the journey, not the goal. In the journey is where the jewels of consciousness are found as you are in the present moment. Thinking about what something else, or what could be, clouds over the purpose and power of simply being present with what you are. Therefor any tone that will allow you to have focussed attention will do well for you.

You could always visualize yourself going through a tunnel in a sense, with the tone, that you are following the tone outwards or inwards (whichever you feel you would like). Each time your attention moves towards other extraneous thoughts, gently bring yourself back to looking at the journey of going through a tunnel, maybe of light or color if you'd like, but simply focus on the tone moving in the moment through you as you move through it.

[krazisme]

Here are some quick tips. Create your own mantra, there is no right mantra or wrong mantra its above judgement. You just find what works for you and what your feeling and go with it. Be very weary of people who say "This is the way to meditate". Meditation is personal, theres no one way about it, but there are many techniques. Id suggest trying alot of different things, finding out what works best for you, and going with it. Also, here's a secret most people don't tell you but its obvious. DO IT EVERYDAY!! Whatever you want to do or be, do it everyday. If you want to become better at calming your mind and becoming more connected through meditating, do it everyday. If you want to be more at peace in life, find time to be peaceful everyday. By the same token, if you want to be a pissed off and angry person, find something to piss you off and anger you everyday.

When I started meditating I was lucky if I could get 5-10 seconds of pure non-thought. I try to meditate daily, but some days I don't. I probably meditate 5 times a week. Now I can stay in that state for much longer periods of time and really work there. Nonthought is just the beginning of meditation. You focus so much on nothing for so long and then you are able to kinda "flow" with your focus on single things and analyze and think purely. I don't know a better way to put it into words, but keep doing it everyday, and you'll laugh @ my words trying to describe the experience.

[Celtaur]

Thank you for that. I'm going to incorporate some of these aspects into my practice to allow my mind to rest easier.

[Transient]

I'm not an expert by any means however.
I like to meditate in a park or some natural surrounding.
I find for me paying attention to my surroundings rather than a mantra or focus thought works. As it has been said in the replies above..if a thought fleets its way into your concentration let it continue on. Acknowledge that it exists and let it pass. Your Mind is hardwired to think and ingest information. So it's used to it. If you are looking for the great payoff of enlightenment or sub reality. You may never find it by acting too quickly or rushing a process.
Just sit.
Be calm
And take in the world without eyes.

One of weirdest parts is when you are balanced through meditation you can feel it. Whether you are more enlightened is up for grabs..I mean in someways if you do achieve enlightenment, you may never be aware of it.
Catch 22 but worth every annoying and sometimes boring moment.