Ananda Marga Aotearoa

Meditation Advice & Tips

Tips for improving your meditation

  • Should be done on an empty stomach, wait at least 2-3 hours before doing meditation.
  • Before breakfast & before dinner.
  • Should be done after full bath or (half-bath)
  • Choose a quiet and clean place, take the telephone off, close the windows if in a noisy area, etc. Do it in the same place all the time.
  • Try to do it regularly at the same time, this will habituate your body and mind.
  • Sit cross-legged, hands together, back straight, eyes closed.
  • If your mind wanders it’s OK, bring it back to the mantra.
  • If you have concentration problems, play some nice mantra music in the background.
  • If your back hurts, lean against a wall. Sit on a cushion. But usually sit up straight independently of any support.
  • If your knees hurt, try keeping your knees at the same level as your bottom. Stretch your legs out and continue your meditation, cross them again when they are rested. Use pillows.
  • If the pain is unbearable sit on a chair.
  • It is easier to do meditation with a group of people, for that we really encourage the formation of regular collective meditation circles

Prepare the Body for a Good Meditation

For the maintenance of healthy body metabolism and energy, these two things are important: relaxation and sleep.


Throughout the day get into the habit of consciously checking that you’re doing everything in a very relaxed and efficient way. Most of the tension we feel is not really necessary – we just convince ourselves that we’re in a stressful situation and get tense as a result. The deep relaxation that you do after asanas (yoga postures) will help to a great extent. You can also do it during the day as well, as many times as you like. It’s especially important to do deep relaxation regularly if your work and activity involves a lot of thinking.

Deep relaxation:

  • Elicits the “Relaxation Response”
  • Relieves stress
  • Decreases blood pressure
  • Relaxes the nerves and muscles
  • Decreases the need for sleep
  • Strengthens the heart


Sleep is important, but don’t oversleep! Sleep early and rise with the sun: 9 pm (or 11 pm) to 5 am would be ideal! Regular meditators can sleep much less than others and 6 hours should be sufficient after years of meditation. Remember that an hour’s sleep before midnight is worth two after. So, by practicing meditation regularly you may even find that you need less than 8 hours – you could even get down to 6 hours or less. Sleep on a firm bed (better for the back) and lie initially on your left side for digestion (ie your right nostril is open). However, eventually turn over, because the left nostril being open during sleep is better as it gives a more subtle experience.