When you start a mindfulness practise, it’s important to know what to do before and after meditation.
There are certain things that you should do before meditation and after meditation so that you can get the most out of your practice.
Before meditation is the time to create the right space, get yourself in the right frame of mind, and remove any distractions.
After meditation, it’s important to set your intention and take steps to protect your Zen. Otherwise, you’ll lose your meditative state the moment you stop meditating.
Here are some of my top tips for what to do before and after meditation.
Essentially, the best thing to do before meditation is to make sure that you are properly prepared for your formal practice.
There are a few steps you should take to make sure your meditation will be successful.
For starters, before meditating, set the space.
Your meditation space should be peaceful and relaxing. It should be quiet. And it should be free from distractions. That means that you might need to clean your room before you meditate in it; otherwise, you might find yourself being distracted. It also means making the room quiet (you can always cheat and use some noise-cancelling headphones). And it means making sure you have any items you need, such as a meditation chair.
Once the space is set, choose your technique. You want to make sure that you’ve chosen the type of meditation you’re going to do before you start. Otherwise, you’ll start umm-ing and ahh-ing and changing your mind about what you’re doing. So make sure you’ve chosen the method you’re going to practise, and that you know all the steps for performing that technique. If you’re just doing mindful breathing, you probably won’t need instructions. But if you’re doing an advanced method like Chakra Dhyana, you might want to have the instructions ready in front of you.
Next, make sure you’re in the right frame of mind before meditating. You should be somewhat relaxed before you start to meditate. If you’re not, do a few relaxing activities to start to calm your mind down. For instance, you could do some mindful stretching or listen to some relaxing music before you get into your proper meditation.
Then check your posture. When you meditate, it’s important to have the right position and posture. If you’re not comfortable, you will fidget when you’re meditating, which is not conducive to focus. You could always get a meditation chair to help you out here. Either way, make sure you have proper posture and that you’re comfortable before you start.
Remind yourself that you’re starting meditation. Right before you start meditating, remind yourself that you’re going to be meditating for twenty minutes. Tell yourself that during this time you don’t need to worry about anything, you just need to be still and focused. Setting your intention before you meditate will help to make sure that you’re focused on your meditation and not distracted by other things.
So that’s what to do before meditation. Now let’s look at what to do after meditation
You need to know what to do after meditation so that you get the most out of your practice. Essentially, you want to take steps to maintain your Zen after meditating. So let’s look at how to do that.
Immediately after meditating, slowly open your eyes. Naturally, you will want to open your eyes after meditating. But the manner in which you open your eyes is important. Immediately after meditating, open your eyes slowly, saying to yourself, “Opening… opening…”. Take about ten seconds to open your eyes slowly. While opening your eyes, aim to maintain the sense of quiet focus that you had while you were meditating.
Observe how you feel after meditating. When you finish meditating, take a moment to mindfully observe how you are feeling. Hopefully, you are feeling calm and focused. Observe that feeling. Tell yourself that you are going to carry that feeling with you for the remainder of the day.
Say, “I’ll meditate again tomorrow.” You want to commit to your practice and make sure you meditate again the next day. So before you do anything else, tell yourself that you will meditate again tomorrow, and choose a time when you will meditate.
Once your eyes are open, check-in with your body. Take a few moments to mindfully observe your body before you start moving. This will help to ground you. Then, move slowly and mindfully as you begin to go about the rest of your day.
Set your intention. The key to staying mindful is to consciously set your intention as you go about your day. Immediately after meditating, tell yourself the one thing you are going to do. Then perform that one action in a mindful way. Once you complete that action, set your intention again for your next action, and so on. In this way, you are consciously going about your day moving from one intention to the next.
Take mindful moments. In my experience, the key to a good day is maintaining my meditative state after meditating. One great way to do this is to take a mindful moment every hour. This is a short time (about one minute) in which you will close your eyes, breathe, and recall the way you felt after meditating (calm and focused). These mindful moments will help you to carry your Zen with you throughout the rest of the day.
Now you know what to do before and after meditation, you can make the most of your practice. What you do before and after meditation is actually just as important as what you do while meditating. By following the tips above, you will maintain your Zen throughout the day, meaning you get to feel that meditative relaxation long after you finish meditating.