| How to Measure Astigmatism Posted: 05 Nov 2019 04:00 PM PST Astigmatism is a common eye condition that causes blurry vision. It occurs when your cornea is more oblong, or football-shaped, than round. Astigmatism can be diagnosed by your optometrist or ophthalmologist with a comprehensive eye exam. It can be corrected with glasses, contacts, or sometimes surgery – but measuring the shape of your cornea is important for getting the right lens prescription.[1] Astigmatism is usually measured with a series of eye exams, some that are standard practice and others that may apply only to certain circumstances. [Edit]Using the Standard Measurement Tools - Perform the Visual Acuity Test. At your eye doctor's office, stand where your doctor tells you and look at a chart of numbers and letters on the wall. Cover one eye and read the lines of text to the smallest line you can clearly read, then repeat this with your other eye covered. This tests for myopia (near-sightedness) and hyperopia (far-sightedness), as well as astigmatism.[2]
- Astigmatism accompanies myopia or hyperopia 50% of the time. Blurry vision could be caused by astigmatism or one of these other common conditions.
- The results will be listed as a fraction, such as 20/20. 20/20 is normal visual acuity. The first number is the distance between you and the chart. The second number is the size of the letters on the last line you can read compared to normal visual acuity. For instance, someone with 20/40 vision has to be 20 feet from something that can be read at by someone with normal vision.[3]
- Measure the curve of your cornea with a keratometer. A keratometer is the instrument your eye doctor can use to measure the curve of your anterior cornea (the front surface of the cornea).[4] Sit with your chin on the chin rest and look straight ahead into the instrument with one eye then the other, when prompted by your doctor. The keratometer shines a circle of light onto your cornea and measures how it reflects over your cornea's surface.
- This is an especially important test for getting contact lenses that fit correctly.
- Though this method has its limitations, it's still the standard way of measuring astigmatism.[5]
- Use refraction to measure astigmatism. Sit up straight and look forward while your doctor places a retinoscope in front of your eyes. The retinoscope is a small, handheld instrument that measures light refraction on the eye. Your doctor will move a large machine with lenses (a phoropter) in front of your eyes that either clarify or obscure your vision, which measures how your eyes focus light. You will have to tell your doctor whether each lens makes your vision better or worse.[6]
- The refraction test helps to establish the location of the irregular shape of the cornea. This will be called the "axis" in a corrective lens prescription.
- Be honest with your doctor during these tests – even though technology is improving, your feedback still helps determine the outcomes of your eye exam.
- Understand your astigmatism prescription. After your eye exam, your doctor will give you a prescription for glasses or contact lenses to help fix your astigmatism. The prescription will usually have three numbers – the first one relates to if you're near-sighted or far-sighted, and the last two relate to your astigmatism.[7]
- The second number is for "cylinder," which is a measure of how flat or irregular your cornea is. This is measured in diopters. Most people with astigmatism have between 0.5-0.75 diopters; you probably need prescription lenses for a diopter measurement of 1.5 or higher.
- The third number is for "axis" and goes from 0 to 180, which is a degree measurement of where on your cornea the astigmatism is located.
[Edit]Utilizing Other Measurement Options - Use a corneal topographer for more precise measurements. A topographer is a newer version of the keratometer.[8] Your doctor will have you sit at a table and look into a bowl. This bowl's inner surface is covered in a pattern of concentric rings. A digital camera sits at the base of the bowl and charts the cornea's surface by measuring the reflected pattern in the eye. This basically creates a contour map of your eye, and it's an excellent technique for measuring irregular astigmatism.[9]
- Most corneal topography tests measure 8,000 to 10,000 points on the cornea, making it the most accurate keratometry test.
- Other advanced ways of measuring astigmatism include autorefractors that measure refraction, and the IOLMaster that makes extensive measurements of the interior and exterior of the eye. The IOLMaster is usually used before cataract surgery.[10]
- Try a Placido disc for irregular astigmatism. The Placido disc is an old-fashioned, hand-held device that is shaped like a giant lollipop. The disc has several sets of concentric circles painted on one side, and is used to measure the regularity of your cornea's surface. Your doctor holds the disc up to their own eye with the rings pointed towards you, and they look into your eye. Sit still and look straight ahead. The image of your cornea reflects back, and where there is irregular shape it makes the concentric rings look distorted to your doctor.[11]
- This old-fashioned method can help to diagnose keratoconus, a disorder that causes irregular astigmatism due to thinning and protruding of the cornea.
- Use a Scheimpflug device to measure the posterior cornea. The shape of your posterior cornea (the back surface of the cornea) can influence the severity of your astigmatism.[12] Keratometry can only measure the front of your cornea, but Scheimpflug imaging uses tomography to get more accurate readings of how thick your cornea is and what the back of it looks like.[13]
- This method can be helpful in predicting how successful surgery may be in correcting your astigmatism.[14]
- Usually, more than one eye test is done to measure astigmatism. An ophthalmologist or optometrist will do a series of tests in their office using various equipment.[15]
- Most astigmatism can be treated by wearing prescription glasses or contact lenses. Depending on the severity of your astigmatism, laser surgery like LASIK may also improve your vision. In severe cases, like with keratoconus, a corneal transplant surgery or the use of rigid, cornea-shaping corrective lenses may be necessary.[16]
[Edit]References |
| How to Wash a Stuffed Animal in a Washing Machine Posted: 05 Nov 2019 08:00 AM PST After being fiercely loved and lugged around for years, plush toys and stuffed animals can get more than a bit scruffy. And if you're donating, many charities will not take stuffed animals unless they have been washed. Surface washing can't always get to all of the hard spots. Scrubbing and harsh chemicals may get out stains, but they can also damage fabric or cause colors to fade. Sometimes the best option is to machine wash a stuffed toy. By taking the proper precautions, you can wash your plush or stuffed animal without ruining it! [Edit]Preparing to Machine Wash - Make sure that your plush toy's fabric is washable. Check to see if it has a tag with washing instructions. Toys with any types of stiffeners should be surface washed only. Mohair, wool, rayon plush, and alpaca fur are not to be washed in a machine at all. And if the toy is too old and fragile, too big, or too firmly stuffed, you'll have to hand wash it.[1]
- Sequins or other glued-on, glittery items will probably not survive a wash, either.
- If it's filled with small foam balls, as is the case with Beanie Babies, rather than batting or stuffing, it's not suitable for machine washing.
- Double check for any technology. Look for any music or voice boxes, or any other electronics that aren't meant for exposure to water.
- Remove or secure loose parts. Make sure you don't lose Teddy's arm in the wash! Look for any tears or loose parts that need to be stitched. Remove clothing or any other parts that can be separated from the toy. Use scissors to cut any threads or strings that might come undone or cause further damage in the wash.[2]
- Use a mesh laundry bag. Put the toy inside a mesh laundry bag for an extra layer of protection. This will help prevent the toy from snagging or getting torn up in the wash. If you don't have one handy, a pillowcase secured with safety pins will work. In case something does fall off, the pillowcase or mesh bag will catch it before it gets lost in the machine's drain.[3]
[Edit]Using the Washing Machine - Presoak with a vinegar solution. Vinegar is a great natural fabric softener, and works great for common kid-related messes that might involve vomit or urine.[4] Mix one part clear vinegar with two parts warm water and dash of lemon juice or dish detergent.[5]
- You can pour the diluted vinegar solution right into the laundry bag and let it soak before putting in the machine wash.
- If anything is caked onto the stuffed toy, use a sponge liberally soaked in the solution to get any messy matter off before tossing it in the mesh bag.
- Place the toy and detergent inside the washer. If you have a top-loader that doesn't have a separate compartment for detergent, get the water running and put down detergent before you place the toy inside. It's best to use a machine without an agitator. Never use a high-powered laundromat machine.[6]
- Use a very small amount of mild detergent, such as Woolite, or just use the vinegar solution you made. If you go with detergent, a teaspoon or so will do, depending on the size of the stuffed animal.[7]
- Soap nuts also have hypoallergenic properties, which are good if your child has a dust mite allergy.
- Fabric softener is normally unnecessary and can harm the plush.
- Set the washer on cold and use gentle cycle. The gentlest cycle possible will reduce the risk of parts torn off. Don't use hot water, or you'll discolor the stuffed animal. Hot water is especially harmful for any glued parts the toy might have.[8]
[Edit]Drying a Stuffed Toy - Reshape the stuffed animal. When you remove the toy from the mesh bag, you might find that the washing machine has left the stuffed toy lumpy or bumpy. Before letting it dry, check for any balled up batting. Gently work it out with your fingers and fluff while it's still damp for best results.[9]
- Hang dry. Most stuffed toys should be air dried. A dryer's heat, even on low, can melt or damage any glue, plastic, or even the fabric of the stuffed toy. Lay it out on a dry towel, or use a clamp hanger or S-hooks to hang it. [10] If you have any concern about allergies, hang the stuffed animal inside so it won't pick up any pollen or other allergens. Note well, however, that direct sunlight is an efficient dryer, and the sun's ultraviolet light also has disinfectant properties.[11]
- Primp and return to your child. Use a dental pick to pick out knots in the fur, or a fine comb to give it a little more fluff. If the toy isn't too fragile, you could tumble it in the dryer with a few towels for ten minutes for added fluff and softness, but make sure it's set to no heat. Double check to make sure everything is stitched, no threads need to be cut, and that the toy is in good shape, and return it clean and fresh to your youngster.[12]
- Lots of stuffed animals come with machine washing instructions. Read them before making final decisions.
- Do your best to get the stuffed animal dry within a day to prevent mildew growth.
- It's best to wash the stuffed animal when it won't be missed. If your child can't fall asleep without it, don't wash it during naptime.
[Edit]Warnings - If washed too often, the toy can wear out its fabric.
- Too much sun exposure will fade some stuffed animals.
[Edit]Things You'll Need - A dirty stuffed toy
- Needle, thread, and thimble (optional)
- Mesh laundry bag or pillowcase and safety pins
- Gentle laundry detergent
- A washing machine with cool and gentle cycles (not the laundromat!)
- A drying towel or clamp hanger
- A sunny windowsill or veranda
- A dryer (optional)
- Dental pick or fine comb
[Edit]Related wikiHows [Edit]References |
| How to Meditate Posted: 05 Nov 2019 12:00 AM PST The goal of meditation is to focus and understand your mind—eventually reaching a higher level of awareness and inner calm. Meditation is an ancient practice, but scientists are still discovering all of its benefits. Regular meditation can help you to control your emotions, enhance your concentration, decrease stress, and even become more connected to those around you.[1] With practice, you'll be able to achieve a sense of tranquility and peace no matter what's going on around you. There are many different ways to meditate, so if one practice doesn't seem to work for you, consider trying a different type that works better for you before you give up. [Edit]Sample Techniques [Edit]Getting Comfortable before You Meditate - Choose a quiet, peaceful environment. Meditation should be practiced in a peaceful location.[2] A tranquil environment will enable you to focus exclusively on the task at hand and avoid external stimuli and distractions. Find a place where you will not be interrupted for the duration of your meditation—whether it lasts 5 minutes or half an hour. The space does not need to be very large—a walk-in closet or even an outdoor bench can be used for meditation as long as you have privacy.
- For those new to meditation, it's especially important to avoid any external distractions. Turn off TV sets, phones, or other noisy appliances.[3]
- If you play music, choose calm, repetitive tunes to avoid breaking your concentration. You can also play white noise or quiet nature sounds, like running water.
- Your meditation space does not need to be completely silent, so you won't need earplugs. The sound of a lawnmower or dog barking shouldn't prevent effective meditation. In fact, being aware of these noises without letting them dominate your thoughts is an important component of meditation.
- Meditating outside works for many so long as you don't sit near a busy roadway or another source of loud noise. You can find peace under a tree or sitting on some lush grass in a favorite corner of a garden.
- Wear comfortable clothes. One of the major goals of meditation is to calm the mind and block out external distractions.[4] This can be difficult if you feel physically uncomfortable due to tight or restrictive clothing. Try to wear loose clothing during meditation practice and make sure to remove your shoes.[5]
- Wear a sweater or cardigan if you plan on meditating someplace cool, or bring a blanket or shawl you can wrap around yourself. You don't want the sensation of feeling cold to consume your thoughts.
- If you are in a place where you can't easily change your clothes, do your best to make yourself as comfortable as possible. Try just taking off your shoes.
- Decide how long you want to meditate. Before you begin, you should decide how long you are going to meditate. While many seasoned meditators recommend 20-minute sessions twice a day, beginners can start by doing as little as 5 minutes once a day.[6]
- Once you have decided on a time frame, try to stick to it. Don't just give up because you feel like it isn't working. It will take time and practice to achieve successful meditation. Right now, the most important thing is to keep trying.
- Find a way to keep track of your meditation time without distracting yourself. Set a gentle alarm to alert you when your time is up. Or time your practice to end with a certain event—such as the sun hitting a certain spot on the wall.
- Do some stretches before you start to prevent stiffness. Meditation usually involves sitting in one spot for a certain period of time, so it is important to release any tension or tightness before you begin. A couple of minutes of light stretching can help prepare both your body and mind for meditation. It will also prevent you from focusing on any sore spots instead of relaxing.[7]
- Remember to stretch your neck, shoulders, and lower back—especially if you've been sitting in front of a computer. Stretching out your legs—with an emphasis on the inner thigh—can be helpful when meditating in the lotus position.
- If you don't already know how to stretch, consider learning different stretching techniques to try before you meditate. Many meditation experts recommend doing light yoga stretches before meditation.
- Sit in a comfortable position. It is very important that you are comfortable while you meditate, so finding the best position for you is the goal.[8] Traditionally, meditation is practiced by sitting on a cushion on the ground in either a lotus position or half-lotus position, but this position can be uncomfortable if you lack flexibility in your legs, hips, and lower back. You want to find a posture that allows you to sit with a balanced, tall, and straight posture.
- You can sit—with or without crossing your legs—on a cushion, chair, or meditation bench.
- Once seated, your pelvis should be tilted forward enough to center your spine over your "sit bones," the 2 bones in your behind that bear your weight when seated. To tilt your pelvis into the right position, sit on the forward edge of a thick cushion or place something about thick under the back legs of a chair.
- You can also a use a meditation bench, which is usually built with a tilted seat. If you're using a bench that's not tilted, put something under it, so it tilts forward between .
- Straighten your spine once you're seated. Good posture during meditation will keep you more comfortable.[9] Once you're in a comfortable position, focus on the rest of your back. Start from your bottom and think about each vertebra in your spine as balancing one on top of another to support the whole weight of your torso, neck, and head.
- It requires practice to find the position that allows you to relax your torso with only slight effort being used to maintain your balance. Whenever you feel tension, relax the area. If you can't relax it without slumping, check the alignment of your posture and seek to rebalance your torso, so those areas can relax.
- The most important thing is that you are comfortable, relaxed, and have a balanced torso, so your spine can support all of your weight from the waist up.
- The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left. However, you can also rest your hands on your knees or leave them hanging down by your side.
- Close your eyes if it helps you focus and relax. Meditation can be performed with the eyes open or closed.[10] As a beginner, it is often best to try meditating with closed eyes in order to avoid visual distractions.
- Once you have grown accustomed to meditation, you can try practicing with your eyes open. This tends to help if you find yourself falling asleep when meditating with your eyes closed or if you experience disturbing mental images, which happens to a small number of people.[11]
- If you keep your eyes open, you will need to keep them "soft" by not focusing on any one thing in particular.[12]
- You don't want to go into a trance-like state. The goal is to feel relaxed, yet alert.[13]
[Edit]Trying Basic Meditation Practices - Follow your breathing. The most basic and universal of all meditation techniques, breathing meditation, is a great place to start your practice.[14] Pick a spot above your navel and focus on that spot with your mind. Become aware of the rising and falling of your abdomen as you breathe in and out. Don't make a conscious effort to change your breathing patterns. Just breathe normally.
- Try to focus on your breathing and only your breathing. Don't think about your breathing or pass any sort of judgment of it (e.g., "That breath was shorter than the last one."). Just attempt to know your breath and be aware of it.[15]
- Focus on mental images to guide your breathing. Imagine a coin sitting on the spot above your navel and rising and falling with each breath. Or picture a buoy floating in the ocean that's bobbing up and down with the swell and lull of your breathing. Alternatively, imagine a lotus flower sitting in your belly and unfurling its petals with every intake of breath.[16]
- Don't worry if your mind starts to wander. You are a beginner, and meditation takes practice. Just make an effort to refocus your mind on your breathing and try to think of nothing else.
- Repeat a mantra to help you focus. Mantra meditation is another common form of meditation that involves repeating a mantra (a sound, word, or phrase) over and over until you silence the mind and enter a deep, meditative state. The mantra can be anything you choose, so long as it's easy to remember.[17]
- Some good mantras to start with include words like "one," "peace," "calm," "tranquil," and "silence."
- If you want to use more traditional mantras, you can use the word "Om," which symbolizes omnipresent consciousness. Or you can use the phrase "Sat, Chit, Ananda," which means "Existence, Consciousness, Bliss."
- Silently repeat the mantra over and over to yourself as you meditate, allowing the word or phrase to whisper through your mind. Don't worry if your mind wanders off. Just refocus your attention and refocus on the repetition of the word.[18]
- As you enter a deeper level of awareness and consciousness, it may become unnecessary to continue repeating the mantra.
- Try concentrating on a simple visual object to relieve stress. In a similar way to using a mantra, you can use a simple visual object to focus your mind and allow you to reach a level of deeper consciousness. This is a form of open-eye meditation, which many meditators find helpful.[19]
- The visual object can be anything you wish. The flame of a lit candle can be particularly pleasant. Other possible objects to consider include crystals, flowers, or pictures of divine beings, such as the Buddha.
- Place the object at eye level, so you don't need to strain your head and neck to view it. Gaze at it until your peripheral vision starts to dim and the object consumes your vision.
- Once you are focused entirely on the object, you should feel a sense of profound serenity.[20]
- Practice visualization if you prefer to focus inward. Visualization is another popular meditation technique. One common type of visualization involves creating a peaceful place in your mind and exploring it until you reach a state of complete calm.[21] The place can be anywhere you like; however, it should not be entirely real. You want to imagine a unique place that's personalized for you.
- The place you visualize could be a warm, sandy beach, a flower-filled meadow, a quiet forest, or a comfortable sitting room with a roaring fire. Whatever place you choose, allow it to become your sanctuary.
- Once you have mentally entered your sanctuary, allow yourself to explore it. Don't work to "create" your surroundings. It's as if they are already there. Just relax and allow the details to come to the forefront of your mind.
- Take in the sights, sounds, and scents of your surroundings. Feel the fresh breeze against your face or the heat of the flames warming your body. Enjoy the space for as long as you wish, allowing it to naturally expand and become more tangible. When you are ready to leave, take a few deep breaths, then open your eyes.
- You can come back to this same place the next time you practice visualization, or you can simply create a new space.
- Do a body scan to find and release tension. Doing a body scan involves focusing on each individual body part in turn and consciously relaxing it. To begin, sit or lie down in a comfortable position. Close your eyes and begin to focus on your breathing, then gradually move your attention from one part of your body to another. Notice the sensations you feel as you go.[22]
- You may find it helpful to start at the bottom and work your way up. For example, concentrate on whatever sensations you can feel in your toes. Make a conscious effort to relax any contracted muscles and release any tension or tightness in your toes. When your toes are fully relaxed, move upwards to your feet and repeat the relaxation process.
- Continue along your body, moving from your feet to the top of your head. Spend as much time as you like focusing on each part of your body.
- Once you have completed the relaxation of each individual body part, focus on your body as a whole and enjoy the sensation of calmness and looseness you have achieved. Focus on your breathing for several minutes before coming out of your meditation practice.
- With regular practice, this technique can make you more aware of the various sensations in your body and help you deal with them appropriately.[23]
- Try heart chakra meditation to tap into feelings of love and compassion. The heart chakra is one of 7 chakras, or energy centers, located within the body. The heart chakra is located in the center of the chest and is associated with love, compassion, peace, and acceptance. Heart chakra meditation involves getting in touch with these feelings and sending them out into the world. To begin, get into a comfortable position and focus on the sensations of your breathing.[24]
- As you become more relaxed, imagine a green light radiating from your heart. Imagine the light filling you with a sensation of pure, radiant love.[25]
- Picture the love and light radiating throughout your entire body. From there, allow it to radiate outward from your body and enter the universe around you.[26]
- Take a few moments to simply sit and feel the positive energy within and around you. When you're done, gradually allow yourself to become aware of your body and your breath again. Gently wiggle your fingers, toes, and limbs, then open your eyes.[27]
- Try walking meditation to relax and exercise at the same time. Walking meditation is an alternate form of meditation that involves observing the movement of the feet and becoming aware of your body's connection to the earth.[28] If you plan on performing long, seated meditation sessions, try breaking them up with some walking meditation.[29]
- Choose a quiet location to practice your walking meditation with as few distractions as possible. Remove your shoes if it's safe to do so.
- Hold your head up with your gaze directed straight ahead and your hands clasped together in front of you. Take a slow, deliberate step with your right foot. After taking the first step, stop for a moment before taking the next. Only 1 foot should be moving at any given time.
- When you reach the end of your walking path, stop completely with your feet together. Then pivot on your right foot and turn around. Continue walking in the opposite direction using the same slow, deliberate movements as before.
- While practicing walking meditation, try to focus on the movement of the feet and nothing else. This intense focus is similar to the way that you focus on the rising and falling of your breath during breathing meditation. Try to clear your mind and become aware of the connection between your foot and the earth below it.
[Edit]Incorporating Meditation into Your Everyday Life - Try to meditate at the same time every day. Scheduling your meditation practice for the same time each day will help it become part of your everyday routine.[30] If you meditate daily, you'll experience its benefits more profoundly.
- Early morning is a good time to meditate since your mind has not yet become consumed with the stresses and worries of the day.
- It is not a good idea to meditate directly after eating. If you're digesting a meal, you may feel uncomfortable and less able to concentrate.[31]
- Take a guided meditation class to hone your techniques. If you want additional guidance, consider taking a meditation class with an experienced teacher. You can find a range of different class types by searching online.
- Local gyms, spas, schools, and dedicated meditation centers offer classes in many locations.
- You can also find a wide range of guided meditations and instructional videos on YouTube.
- For a more immersive experience, look into attending a spiritual retreat where you will spend several days or weeks in intensive meditation. Vipassana Meditation offers free 10 day retreats at centers throughout the world.[32]
- Read spiritual books to learn more about meditation. Though not for everyone, some people find that reading spiritual books and sacred writings helps them understand meditation and inspires them to strive for inner peace and spiritual understanding.
- Some good books to start with include A Profound Mind: Cultivating Wisdom in Everyday Life by the Dalai Lama, The Nature of Personal Reality by Jane Roberts, "A New Earth" by Eckhart Tolle, and One-Minute Mindfulness by Donald Altman.
- If you wish, you can pick out elements of wisdom that resonate with you from any spiritual or sacred texts and reflect on them during your next meditation session.
- Practice mindfulness in your everyday life. Meditation doesn't have to be limited to your practice sessions. You can also practice mindfulness throughout your day-to-day life. Simply work on being aware of what is happening both inside and around you at any given moment throughout the day.[33]
- For example, in moments of stress, try to take a few seconds to focus solely on your breathing and empty your mind of any negative thoughts or emotions.
- You can also practice mindfulness when you eat by becoming aware of the food and all the sensations you experience as you eat.
- No matter what actions you perform in your daily life—whether it's sitting at a computer or sweeping the floor—try to become more aware of your body's movements and how you feel in the present moment. This focus and awareness is living mindfully.[34]
- Try grounding exercises to help you be more present. Grounding is a technique to help you practice mindfulness in everyday life. All you need to do is focus directly on something in your surroundings or a specific sensation in your body.[35]
- For example, you might focus on the blue color of a pen or folder on a table near you or examine more closely the feeling of your feet on the floor or your hands resting on the arms of your chair. Try doing this if you feel like you are distracted or you find your mind is wandering, or if you are feeling stressed.
- You can also try focusing on multiple sensations at once. For example, pick up a keyring and pay attention to the sounds the keys make, the way they feel in your hand, and even their metallic smell.
- Maintain a healthy lifestyle in addition to meditating. While meditation can improve your overall health and wellbeing, it works best if you combine it with other healthy lifestyle practices. Try to eat healthily, exercise, and get enough sleep.[36]
- Avoid watching too much television, drinking alcohol, or smoking before meditation. These activities are unhealthy, and they can numb the mind—preventing you from achieving the level of concentration necessary for successful meditation.
- View meditation as a journey rather than a goal. Meditation is not a goal that you can complete, like trying to get a promotion at work. Viewing meditation just as a tool to achieve a certain goal (even if your goal is to be enlightened) would be like saying the goal of a stroll on a beautiful day is to walk a mile. Focus instead on the process and experience of meditation itself, and don't bring the desires and attachments that distract you in day-to-day life into your meditation practice.
- When beginning, you shouldn't be too concerned with the quality of the meditation itself. As long as you feel calmer, happier, and more at peace at the end of your practice, your meditation was successful.[37]
- Don't expect immediate results. The purpose of meditation is not to turn you into a Zen master overnight. Meditation works best when it is done for its own sake, without becoming attached to results.
- Meditation doesn't have to be elaborate. Breathe in. Breath out. Let your worries melt away. Just relax.
- If you find it difficult to meditate for the length of time you have chosen, try a shorter time for a while. Almost anyone can meditate for 1-2 minutes without experiencing intrusive thoughts. Then, as the ocean of the mind calms, you can gradually lengthen your meditation session until you have achieved the desired length of time.
- It is hard to concentrate when you're first beginning a meditation practice. You'll get used to it once you start to meditate regularly. Take your time and be patient with yourself.
- Do what works best for you. One person's ideal meditation technique may not be the best one for you. Experiment with different practices to find the ones you like best.
- What you do with a silent mind is up to you. Some people find that it is a good time to introduce an intention or a desired outcome to the subconscious mind. Others prefer to "rest" in the rare silence that meditation offers. For religious people, meditation is often used to connect with their god(s) and receive visions.
[Edit]Warnings - If you have back problems, talk to your doctor about what meditation postures are safe and appropriate for you.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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