How to Talk to a Girl You Like for the First Time Posted: 19 May 2019 09:00 AM PDT Maybe you have seen a girl around, and you have been dreaming about talking to her. It can definitely be a little nerve-wracking the first time you do it, but when you do, you open up the possibility of her liking you back! Start by looking at her body language to figure out when to approach her. Then, use a question or statement to open up the conversation. EditBreaking the Ice- Calm yourself down with deep breaths if you're feeling a little anxious. It's natural to get butterflies before you go and talk to someone you like! If you're nervous, try taking deep breaths. Close your eyes and breathe in through your nose to the count of 4. Hold it for 4 counts, then breathe out to the count of 4. Make sure you're taking deep breaths from your abdomen area. Do this breathing exercise a few times to help calm your nerves.[1]
- You can also take a few minutes to bolster yourself. Tell yourself you can do this! Also, put in perspective. What's the worst that could happen? If she doesn't want to talk to you, it will hurt, but it won't be the end of the world.
- Just say something to get the conversation going. The longer you wait to say something, the more likely you won't do it. You don't necessarily have to say anything brilliant! You just need to get the conversation going. Even a simple "Hi!" can do it.[2]
- You could also try saying something playful, like "I need help! I just can't make up mind. It's killing me. Should I get the chocolate chip cookie or the brownie??"
- Request something from her to encourage her to like you. No, don't go up and ask her for $100. Rather, ask her for a small favor. It seems weird, but when you ask someone for a favor, they want to give it to you. In fact, it tends to make them like you more.[3]
- Keep it simple, like "Could you pass the salt?" or "Would you mind handing me that creamer?"
- Make a comment about something you have in common to spark her interest. Believe it or not, you have something in common with everyone you meet! You just have to look around you and figure out what it is. Find something you can use to start a conversation. It doesn't have to be anything big.[4]
- For instance, if you're in school, you could say, "That test was a killer, wasn't it?"
- If you're at a coffee shop, you might say, "It's certainly cold enough outside!" or "This music is interesting, don't you think?" You could also try, "There's nothing like a warm cup of coffee on a cold day, is there?"
- Continue the conversation by responding to her statements. You'll need to go back and forth when talking to the girl you like! If she says something in response to your statement or question asking for a favor, talk back to her. Try to keep the topics happy and cheerful, as this is your first meeting.[5]
- For instance, she might say, "Yes, coffee is the best! It warms me up from the inside!" You could say, "I know! What's your favorite type of coffee drink?"
- Stay confident to show you're interested. When you're having a conversation with a girl for the first time, you may start to second-guess yourself or read things she's saying in a negative way. If you can, try to combat these thoughts. Keep smiling and asking questions. Stand up tall and speak in a clear voice.[6]
- Most people find confidence attractive. Even if you're not feeling confident, faking confidence is often enough. Plus, faking it with body language will make you feel more confident!
EditWatching for Body Language Cues- Smile at her and see if she returns it. A smile is a good indication she may want to talk to you. Flashing her a smile indicates you're happy to see her. If she gives you one back, you may want to approach her.[7]
- Look at her eyes to see if her smile seems real. If a smile is genuine, it will reach all the way to her eyes, and you'll be able to tell. If she's just being polite and smiling at you, the smile will look a little fake instead.[8]
- Check to see if the smile lifts her cheeks and crinkles her eyes, which is a sign it's genuine.
- See if she holds your gaze for a moment. Don't try to stare her down! However, if you catch her gaze, hold it for a few seconds while you smile at her. If she holds it, too, she may be showing signs of interest in you.[9]
- Watch for other signs of positive body language. Positive body language indicates she may be open to talking to you. You may notice she points her body your direction or that she uncrosses her arms or legs. She might play with her hair or fidget with her clothing.[10]
- Alternatively, if you see negative body language, you may want to wait to approach her. Signs of negative body language include her crossing her limbs, turning away from you, frowning, holding her body stiffly, or looking off to the side.
- Wait for another opportunity if she looks like she's having a bad day. If she's upset or looking sad, wait for another day. You're trying to approach her because you like her, but she's probably not in the frame of mine to reciprocate when she's in a bad mood.[11]
- Similarly, if she looks like she's hard at work on something, it's not the best time to approach.
EditMoving Forward with the Conversation- Listen to what she has to say. Any conversation is about give and take. Make sure to focus on what the person is actually saying so that you can respond to her. If you're not listening to her, the conversation will end quickly![12]
- No one likes to hear someone go on and on about themselves for 30 minutes. Encourage her to talk about herself instead!
- Use open-ended questions to continue the conversation. An open-ended question is just one that makes her give an answer besides "yes" or "no." It lets her talk about herself, which she'll likely be happy to do as long as she's not too shy.[13]
- For example, instead of asking, "Do you like rock music?" you could ask, "What's your favorite kind of music?"
- If she gives a short answer, ask a follow-up question, like "Who's your favorite pop singer?"
- Talk about yourself some. If she asks you questions, answer them honestly. While you don't want to drone on about yourself, the conversation should go back and forth. If you're not willing to talk about yourself at all, she may wonder what's wrong with you.[14]
- End the conversation on a positive note. If things are going well, try to set up something for another time. For instance, you could ask for her number so you could text or call, or you could ask for her social media handles so you can contact her that way.
- You could also open up the possibility for hanging out some other time. For instance, you might say, "Hey, you feel like getting coffee sometime?"
- Leave her alone if she doesn't want to talk. While it can make you sad or depressed if a girl doesn't want to talk to you, you still have to respect what she wants. If she doesn't want to have a conversation or doesn't want to go out with you, say "Thanks anyway!" and walk away.[15]
- It can be painful, but don't take it personally. You don't know what's going on in her head right now. She might just be too worried about her grade right now to think about going out with anyone.
EditConversation Help- If you're anxious at first, talk to her around other people until you feel comfortable talking to her by yourself. Be confident!
- If you really like that girl, try being friends with her first.
- Remember that each girl is different; no set of questions will work on every girl! Just be yourself and hope she likes you in return.
EditRelated wikiHowsEditQuick SummaryEditReferences
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How to Make Your Own Vinegar Posted: 19 May 2019 01:00 AM PDT While it's easy to go to the store and buy a bottle of vinegar, it can be very satisfying—and tasty!—to make it yourself. All you need is a clean jar, some alcohol, a "mother" (the starter for the fermentation process), and at least 2 months to allow the "mother" to work. Once you've mastered a general-purpose vinegar recipe that can be used with practically any type of alcoholic beverage, you can move on to more specialized recipes for wine vinegar, cider vinegar, rice vinegar, or—if you are willing to wait at least 12 years—balsamic vinegar. EditIngredients- Vinegar starter ("mother"), either store-bought or homemade
- of wine and of distilled water
OR - of beer or hard cider (at least 5% ABV)
EditAdding Alcohol to the Prepared Jar- Clean a wide-mouth glass jar with soap and water. You can use ceramic crocks or even old wine bottles to make vinegar, but wide-mouth glass jars are easy to find and easy to work with. Remove the lid and ring (you won't need them here), then thoroughly wash and rinse the jar with dish soap and warm, clean water.[1]
- If you want to make a smaller batch of vinegar, use a jar and reduce the amount of alcohol (and any water) you add to it by half.
- Sterilize the inside of the jar with boiling water. Boil a pot of water, place the jar in the sink, and carefully fill the jar with boiling water. Pour out the water once you can safely handle the jar—it will take at least 5 minutes to cool enough to touch.[2]
- Make sure the jar isn't cold when you pour the boiling water into it—the rapid change in temperature could cause the jar to shatter. Rinse the jar with hot tap water to warm it up, if necessary.
- This method won't sterilize a jar to the extent required for safely canning or preserving food. It is, however, adequate sterilization for making vinegar.
- Pour in each of wine and water for wine vinegar. In basic terms, vinegar is created by bacteria that turn alcohol (ethanol) into acetic acid. This process is most effective if the liquid is 5%-15% alcohol by volume (ABV), although 9%-12% is ideal. Most wine has an ABV of around 12%-14%, and combining it with water at a 1:1 ratio—that is, each—provides a nice finished flavor balance and acidity level.[3]
- Use distilled water, not tap water, to reduce the chance of developing any off flavors.
- For less sharpness of flavor in the finished product, use of wine and of water. For more sharpness, add the wine in a 2:1 ratio.
- You can use white or red wine in any variety you prefer. However, use wine that does not contain sulfites (check the label).
- Add of beer or hard cider as a wine alternative. You can make vinegar out of any alcoholic beverage that has an ABV of at least 5%. Check the label on your beer or cider to make sure it meets this threshold, then add it without diluting it with water.[4]
- You could use other types of alcohol with higher ABVs as well, so long as you dilute it with water in order to reduce the ABV to 15% or less.
EditAdding the "Mother" and Storing the Jar- Place or pour a store-bought "mother" into the jar. The "mother" contains the bacteria needed to begin the process of turning ethanol into acetic acid. It sometimes forms in opened bottles of wine, and looks like a slimy blob floating on the surface. You can buy "mother" (sometimes marketed as "vinegar starter") in this gelatinous form, or as a liquid—look for it in homebrew or natural foods stores, or online.[5]
- If you're adding gelatinous "mother" from a store, follow the package instructions regarding the amount to add—you'll just spoon it on top of the alcohol in your jar.
- For liquid vinegar starter, pour in , unless otherwise noted on the package.
- Use a homemade "mother" instead if you've saved it from prior vinegar making. The "mother" reforms every time you make a batch of vinegar. So, if you've made vinegar before, or have a friend who has, you can use the "mother" that formed in a previous batch. Just spoon it out and put it into your new jar.[6]
- You can repeat this process over and over again for years, if desired.
- It's fine to use a "mother" from one type of vinegar (e.g., wine) to start another (e.g., cider).
- Seal the jar with a rubber band and cheesecloth or a paper towel. Simply lay the paper towel or cheesecloth over the top of the jar, then stretch a rubber band over the mouth of the jar. You need to cover the jar with a permeable material so that fresh air can circulate inside.[7]
- Don't leave the jar uncovered. Dust or dirt may get in, and there's a good chance you'll end up with a bunch of drowned fruit flies floating in your vinegar!
- Place the jar in a dark, airy, temperate place for 2 months. Find a shelf on your pantry or similar location that's fairly dark and gets decent air circulation. The conversion into vinegar will occur at temperatures between , but is the ideal range—so pick out a warm spot if possible.[8]
- If you can't find a dark spot, wrap the jar in a thick kitchen towel—but don't cover the cheesecloth or paper towel lid.
- Don't shake, stir, or (if possible) move the jar during the initial 2 month waiting period. This will make it easier for the "mother" to form and do its work.
- You'll notice the scent of vinegar and possibly some more funky smells coming from the jar during the 2 months. Ignore this and leave it alone for 2 months.
EditTasting and Bottling Your Vinegar- Siphon out some vinegar with a straw after 2 months. Take off the rubber band and lid cover, then stick a straw down into the liquid without disturbing the gelatinous "mother" floating on the surface. Press your thumb against the open end of the straw to trap some vinegar inside the straw. Remove the straw from the jar, place the straw into a small glass, and let go with your thumb to discharge the vinegar into the glass.[9]
- You can use a disposable plastic straw or a reusable straw for this task.
- Taste the siphoned vinegar, and give the batch more time as needed. Take a small sip of the vinegar. If it is either too weak (because the fermentation process hasn't proceeded enough) or too sharp and intense (because vinegar mellows over time), re-cover it and give it another 2 weeks to ferment.[10]
- Keep tasting the vinegar every 1-2 weeks until it meets your approval.
- Spoon out the "mother" if you want to reuse it in a new vinegar batch. Carefully remove the gelatinous blob floating on the surface of your finished vinegar, and transfer it to a new jar of starter liquid (for instance, equal parts of wine and water). This way, you can continuously churn out new batches of homemade vinegar![11]
- Alternatively, you can slowly pour out nearly all of the vinegar in your jar, leaving just a small amount in the bottom with the "mother" still floating in it. Then, refill the jar with more alcohol and start a new batch in this original jar.[12]
- Pasteurize the vinegar so it will keep indefinitely. After removing the "mother" from the fermenting jar (or leaving it behind in the jar), pour the vinegar into a medium saucepan. Place it on the stove over medium-low heat and use a probe thermometer to check the temperature. When the temperature is over but less than , remove the pot from the heat and let the vinegar cool to room temperature.
- This process of pasteurizing the vinegar will enable it to be stored indefinitely at room temperature and low light in a glass container.[13]
- You can skip pasteurizing the vinegar if you wish, and it will still probably store for months or even possibly years without any noticeable decline in quality or flavor. But this quick step is worth the effort to ensure the long-term quality of your homemade vinegar.
- Bottle the finished vinegar through a filter and funnel. Place an unbleached coffee filter into a funnel, then place the funnel into the mouth of a clean, sterilized glass bottle—old wine bottles work well. Slowly pour the vinegar through the strainer and into the bottle. Seal the bottle with a cork or a screw-top lid.[14]
- Clean the bottle with soap and water, then pour in boiling water and leave it for 5-10 minutes to sterilize it.
- Affix a tag to the bottle that identifies the type of alcohol that was used and the amount of time the vinegar was left to ferment. This is especially helpful if you're giving the vinegar as a gift or are stockpiling a personal collection!
- Don't use homemade vinegar for canning, preserving, or room temperature storage. Homemade vinegar is great to use in salad dressings and marinades, and for other uses when it will either be cooked or refrigerated. However, since the acidity (pH level) can vary widely, it is not safe for use in canning or preserving foods at room temperature.[15]
- If the acidity level is too low, the vinegar won't ward off potentially harmful pathogens like e. coli in the food you're trying to preserve.
- This holds true even if you pasteurized the vinegar. It is, however, fine to store the vinegar itself at room temperature (pasteurized or not) in a dark, room temperature or cooler place.
EditRecipe Variations- Try maple vinegar for a unique flavor profile. For your of starter liquid, combine of pure maple syrup, of dark rum, and of distilled water. Follow the general-purpose vinegar recipe as described in the main body of this article.[16]
- Maple vinegar has a unique, rich flavor that works well drizzled over roasted squash or roasted chicken.
- Skip the alcohol altogether to make basic apple cider vinegar. Grind up about of apples in a food processor, then squeeze the pulp in cheesecloth to extract the necessary of starter liquid. Alternatively, you can use an organic, 100% apple juice or cider. Follow the recipe provided in the main body of this article.[17]
- Although this recipe contains no alcohol in the starter liquid, the sugars in the apple juice will provide enough food for the "mother" to do its work. It may take slightly longer to ferment into a vinegar that suits your taste, however.
- Give honey vinegar a try as another alcohol-free alternative. Boil of distilled water and pour it over of honey. Stir them together until they are fully combined, and let the mixture cool to slightly above room temperature (but below ). Then, use it in this article's general-purpose recipe.[18]
- As with vinegar made with apple juice, the sugars in the honey will be sufficient to feed the "mother" and support the fermentation process.
EditThings You'll Need- glass jar
- Cheesecloth or paper towel
- Rubber band
- Plastic or reusable straw
- Medium saucepan
- Probe thermometer
- Empty, clean wine bottle with stopper
- Funnel
- Unbleached coffee filter
EditRelated wikiHowsEditReferencesEditQuick Summary
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How to Meditate Posted: 18 May 2019 05:00 PM PDT 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. EditSample TechniquesEditGetting 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]
EditTrying 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.
EditIncorporating 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.
- 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.
- Meditation doesn't have to be elaborate. Breathe in. Breath out. Let your worries melt away. Just relax.
- 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.
- 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.
- 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.
- If you have back problems, talk to your doctor about what meditation postures are safe and appropriate for you.
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