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7 Steps to Take Your Meditation Practice to the Next

Level
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Aimee Hughes | February 26, 2018

Source: Dimaberkut - Dreamstime.com

Takeaway: Regularity, self-love and fun are just a few ways in which you can deepen your meditation practice.

If you’ve been in the early stages of a meditation practice for some time, you’re
probably wondering how to advance your practice. You may have a sitting practice
where you focus getting quiet, still and brining your awareness to your inhalation and
exhalation. Or perhaps you’ve practiced mindfulness techniques such as a mindful
walking meditation. So what's the next level of meditating? How can you make your
practice longer or go deeper into it?

The following is a list of seven suggestions that will help you on your way to
progressing further in your meditation practice.

#1 Commit to Regularity
If you haven't already, you’ll want to commit to a regular meditation schedule
because one of the best ways to advance your practice is to carve out a daily
meditation time. This regularity will take your practice to the next level as you’ll be
creating new neural pathways in your brain – ones that will provide you with more
motivation and willpower. Your mind will begin to want to practice and that desire will
naturally deepen your practice.

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(More on this Number One 'Rule' of Meditation.)

#2 Go Easy on Yourself
While in the process of advancing your practice, be kind to yourself. Try not to force
yourself to meditate for longer periods than you’re ready for. Increase the time you
spend in meditation gradually. You don’t want to push yourself too far with advanced
practices you’re not ready for. Be gentle and proceed slowly and with care. You want
this practice to work as a stress reliever, not create more stress. Both your mind and
body need time to adjust to an increase in practice. Just like someone new to
running wouldn't want to go from a 3K to running a marathon in just one day.

(This gentleness toward yourself is also known as Ahimsa: The Number One Yama
of the First Limb of Yoga.)

#3 Master Your Foundations

Learning how to sit comfortably is essential. You’ll want to fine tune this aspect of
your practice before delving any deeper. Make sure you know what feels truly
comfortable for you. Find a position that supports a straight spine and naturally easy
breathing. Look for a place that feels safe and use a cushion that supports proper
alignment. You won’t be able to focus properly until you’ve mastered a comfortable
sitting position. Finally, make sure your breath is smooth, slow and serene before
taking your practice further.

(For more on Mastering Sitting Meditation.)

#4 Don't Underestimate the Art of

Preparation
Yoga sets us up for an advanced meditation practice by giving us many tools to
prepare for it. Hatha yoga asana, pranayama breathing, various relaxation
techniques, even learning to use a neti pot – all of these practices are helpful
precursors to meditation. By making sure you are prepared to sit through one or
more of these exercises, you’ll find that your meditation progresses with ease. You’ll
be more alert, relaxed and prepared to sit for longer periods of focused
concentration.

#5 Seek Out New Practices You

Truly Enjoy
While in the process of advancing your meditation practice, you’ll want to experiment
with new techniques. If you find one that resonates with you or a new mantra that
you really enjoy reciting, give yourself the freedom to explore these techniques
further. When you discover new meditation styles that are fun, you’ll be more
inclined to stick to the practice. Instead of trying to push forward with techniques you
think you’re “supposed” to master, move forward with those you really enjoy instead.

#6 Upgrade Your Diet

According to yoga’s sister science, Ayurveda, different foods have different effects
on both our body and mind. Ayurveda teaches us that there are three different kinds
of foods: tamasic, rajasic and sattvic. Tamasic foods can leave us feeling tired and
groggy while rajasic foods can make us hyper. Sattvic foods, on the other hand,
have a calming and energizing effect.

Examples of tamasic foods are meats and even stale foods. Rajasic foods include
caffeine, sugar and certain stimulating spices. On the opposite spectrum, sattvic
foods are fresh fruits, vegetables, whole grains, beans, legumes, nuts, seeds, and
grass-fed dairy. If you’re serious about advancing your practice, you might want to
review what you eat. After all, in yoga, we have what’s called the annamaya kosha,
or "food body." This particular kosha is the sheath of the physical body. You literally
are what you eat so it makes sense to eat a healthy clean diet in order to support the
more subtle layers of your being.

(Here are 3 Reasons Why Yogis Love Plant-Based Diets.)

#7 Find Your Tribe

Friends that support your meditation practice are one of the most powerful
supporters in your evolution. While meditation is a solitary, inward-focused activity,
the support of a community, or satsang, can help advance your spiritual growth.
Seek out fellow yogis who also wish to advance their meditation practice.

You can also look for gurus who can guide you on your path. Feeling a sense of
connection to like-minded individuals will naturally help not only bolster your
motivation, but keep you on track as you take your practice to the next level.

(Continue reading in 4 Reasons Why You'll Want to Meet Up to Meditate.)

Written by Aimee Hughes

Aimee is a yogi and writer who's been practicing yoga daily for more than 21 years. Since a journey to India
when she was 20, the practice has been her constant companion. She loves exploring the vast and
seemingly endless worlds of yoga. Aimee has also written a book titled, "The Sexy Vegan Kitchen: Culinary
Adventures in Love & Sex." You can find her at her new site: https://natura.yoga Full Bio

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Related Terms
Meditation
Satsang
Annamaya Kosha
Ayurveda
Tamasic
Rajasic
Sattvic Diet
Pranayama
Guru
Mindfulness

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