| How to Meditate Posted: 03 Jun 2021 01:00 AM PDT Meditation is a practice derived from Hinduism and Buddhism. 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.
- 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.[5]
- 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.[6]
- 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.[7] 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.[8] 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.[9] 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.
- If you keep your eyes open, you will need to keep them "soft" by not focusing on any one thing in particular.[10]
- You don't want to go into a trance-like state. The goal is to feel relaxed, yet alert.
[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.[11] 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.
- 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.[12]
- 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.[13]
- 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.[14]
- 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.[15]
- 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.[16]
- 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.[17] 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.[18]
- 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.[19]
- 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.[20]
- 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.[21]
- 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.[22]
- 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.[23]
- 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.[24] If you plan on performing long, seated meditation sessions, try breaking them up with some walking meditation.
- 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.[25] 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.[26]
- 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.[27]
- 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.[28]
- 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.[29]
- 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.[30]
- 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.[31]
- 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.[32]
- 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.
- Meditation can also help you deal with regrets and calm your mind.
[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 |
| How to Turn Off Voicemail on an iPhone Posted: 02 Jun 2021 05:00 PM PDT This wikiHow teaches you how to disable voicemail on your iPhone. In most cases, the only way to disable your voicemail is to contact your mobile provider—this is because voicemail is tied to your account, not your iPhone. If you're looking for a less permanent change, you may be able to deactivate your voicemail using a special code that you can dial from the phone app—this isn't super widely available, but it can work for some. [Edit]Disabling Voicemail Forwarding with a Shortcode - Open the Phone app on your iPhone. Although the only way to disable voicemail permanently is to contact your carrier, you may be able to disable it temporarily by dialing a special code. Start by tapping the phone receiver icon on your iPhone's home screen.
- Many providers don't support this feature, so this won't work for everyone.
- Tap . It's the fourth icon at the bottom of the screen.
- Dial the voicemail deactivation code. This is #004# for most GSM providers across the world.[1]
- This shortcode will not work for the majority of pre-paid and pay-as-you-go plans.
- Tap the phone icon. You will see a gray screen that says "Please wait." After a few moments, you will see a screen full of text:
- The first section of text is related to voice call forwarding. This section usually tells you whether voice call forwarding was deactivated successfully. The trouble is, in many cases, you will still see "Setting Deactivated Succeeded" even if the code did not disable your voicemail—the only way to make sure is to try calling yourself from another phone.
- Tap . Now that you've run the code, you can test whether it worked by trying to call yourself from another phone.
- If you are not routed to your voicemail when calling on another phone, great!
- If you are still routed to voicemail when calling from another phone, you will only be able to turn off your voicemail by contacting your provider.
- Reactivate your voicemail by dialing another shortcode. If the previous code worked for you, you can dial *004# at any time to reactivate your voicemail.
- Depending on your account and provider, your voicemail forwarding may reactivate automatically when you restart your iPhone.
[Edit]Contacting Your Carrier - Open the app. It's the green-and-white phone receiver icon on the home screen. You'll need to speak with your mobile carrier directly to disable voicemail for your account.[2]
- Because this method will delete your saved greetings, messages, and settings, it should only be used to disable your voicemail permanently.
- Dial your carrier's customer service phone number. You can usually reach the carrier by dialing *611 and pressing the phone receiver icon to place the call. If that number doesn't work, you can call the provider's direct customer support phone number. Here are a few common provider support lines:
- T-Mobile or Sprint: Dial 611 or call 1-800-937-8997
- Verizon: Dial *611 or call 1-800-922-0204
- AT&T: Dial 611 or 1-800-331-0500
- Telus: Dial 611 or 1-866-558-2273
- Xfinity Mobile: Dial 1-888-936-4968
- BT Mobile: Dial 0800 800 150
- Rogers: Dial 611 or 1-888-764-3772
- Vodafone: Dial 199.
- Cricket: Dial 611 or 1-800-274-2538
- Ask the agent to disable your voicemail. You may have to explain your reason to the representative (e.g., you're on extended travel, you don't use it, etc.), but it shouldn't be a problem.
- Once your voicemail is disabled, your unanswered or rejected calls will be routed to a recording that states that your mailbox is inactive.
[Edit]Forwarding Calls to Another Number - Open your iPhone's Settings . It's the gray gear icon on your home screen. If you won't be using your phone for a while, or are traveling somewhere that doesn't have good mobile coverage, you can forward your incoming calls to another phone number instead.[3]
- Forwarding your incoming calls to another phone number means that your iPhone will not ring when people call you.
- If you don't have another phone number to send your calls to (and you live in the United States), you can get a free phone number from Google Voice. See How to Get a Google Voice Phone Number for more information.
- Call forwarding must be supported by your provider and plan.
- Scroll down and tap . It's in the 5th group of settings.
- Tap . It's near the bottom of the "CALLS" section.
- Slide the "Call Forwarding" switch to On . As long as the switch is green, Call Forwarding is ready to set up.
- Tap . It's the option below the toggle switch.
- Type the phone number you want to forward calls to. Include the area code (and country code, if applicable).
- Tap the button. It's at the top-left corner. This saves your changes since there's no "Save" option. As long as call forwarding is enabled, all of your incoming calls will be routed to this phone number.
- To disable call forwarding, return to Settings > Phone > Call Forwarding and toggle the switch to Off (white/gray).
[Edit]Filling Up Your Mailbox - Put your iPhone into airplane mode. If you are not able to disable your voicemail using any of the other methods, you can simply fill up your mailbox with messages so nobody can leave new ones. You'll need to have another phone handy to do this. Start by putting your iPhone into airplane mode so you can accomplish your goal quickly.
- To put your phone into airplane mode, open the Control Center by swiping up from the bottom of the home screen (if you have a physical Home button) or by swiping down from the top-right corner (if you don't have a Home button) and tapping the airplane icon.
- Call your iPhone from another phone. Since your phone is in airplane mode, the call should go straight to your voicemail.
- Leave yourself a message. You can just say "This is message number one" or some gibberish words if you want—the length doesn't matter. When you're finished, hang up.
- Keep leaving voicemails until your mailbox is full. Most providers consider a voicemail box as "full" when it has 30-40 messages. You will know you've left enough messages once you hear a "mailbox full" (or similar) error when trying to leave a new one.
- If you have Sprint, your mailbox fills up after receiving 30 messages.[4] Messages are automatically deleted after 30 days, so you'll have to do this often to keep your mailbox full.
- If you're using Verizon, you'll need to leave 40 messages to fill your mailbox.[5]
[Edit]References [Edit]Quick Summary |
| How to Stretch Out Jeans Posted: 02 Jun 2021 09:00 AM PDT It feels like we're always on the quest for that elusive pair of jeans that fit perfectly—not too loose and not too tight. If you bought jeans that are too tight or a pair of your favorite jeans shrunk in the wash, don't toss them in the donation pile just yet. Denim stretches, and you can actually add up to 1 inch (2.5 cm) to the waist, hips, butt, thighs, calves, and/or length of your jeans by stretching them out. Below we've broken down three different methods you can use to stretch out your jeans depending on how much looser you want them to be. [Edit]Doing Squats for a Slight Stretch - Put on your jeans. With this method, you need to be able to put the jeans on to stretch the waist, hips, butt, and/or thighs, though it's okay if they're tight. Make sure you button the jeans before you start trying to stretch them.[1]
- Do squats for at least 1 minute. Stand up straight with your feet about hip-width apart. Then, bend at your knees to lower your hips and bottom like you're going to sit in a chair. Make sure your knees don't go out past your toes. Then, push through your heels to rise back to your starting position. Repeat the exercise for at least 1 full minute.[2]
- You can do your squats for up to 5 minutes, though this might make you feel sore. The longer you do the squats, the more stretched the fabric will be.
- Check to see if your jeans feel more comfortable. Stand, walk, and sit in the jeans to see if they feel comfortable. You should notice that they're a little looser on your body. However, they may still feel tight if the size is too small.[3]
- If your jeans don't feel comfortable, you may want to try heating them up for a better stretch.
[Edit]Heating Your Jeans for a Moderate Stretch - Lay the jeans on the floor or your bed. Choose a spot on the floor or your bed that's close to an electrical socket. Then, place your jeans so that the front side is facing up. Spread the jeans out so that it's easier to heat them evenly.[4]
- Your bed is likely a cleaner space than your floor, so you may want to use it if it's close enough to an electrical socket.
- Heat the jeans using a hair dryer on a medium setting. Hold the hair dryer about above the jeans. As you heat the denim, move your hair dryer continuously so that you heat each area evenly. After you heat the front of your pants, turn them over and heat the backside.[5]
- You don't have to heat both sides of your pants, but it will help you stretch them out more.
- Use your hands and arms to stretch the denim. Grip opposite sides of a section with both of your hands, then pull as hard as you can in opposite directions to stretch it. Move your hands up and down the surface of the jeans, pulling the denim in each area you need to stretch. As another option, put your hands inside of the jeans, then use your arm strength to push apart the opposite ends of the waist, hip area, thigh area, or calf area, which should stretch them.[6]
- As an example, if you are stretching the thighs of your jeans, hold each side of the pant leg in each hand. Then, pull the sides in opposite directions. This will help widen the pant leg.
- For a bigger waist, it might be easier to unbutton the jeans and place your bent elbows inside the waistband. Then, move your arms apart from each other to stretch the fabric.
- If the jeans start to cool down before you're finished stretching them, heat them back up using your hair dryer.
- Put the jeans on. Be sure to button and zip up your jeans before you continue stretching them. Your jeans should fit a little better now, but they may still be tight.[7]
- If you're having trouble buttoning your pants, lie down on your bed and try buttoning them that way.
- Do squats or lunges for 1-5 minutes to stretch out the denim a little more.
[Edit]Wetting Your Jeans for the Best Stretch - Lay your jeans out on the floor. Use the floor so you won't accidentally get your bed wet. Spread out the jeans to make it easier to wet the fabric.[8]
- The dye in the denim may stain while it's wet, so you may want to lay down a plastic garbage bag or some old towels before you try this method.
- If you're planning to stretch your waistband, unbutton your pants so that you won't accidentally pull off the button.
- Spray your jeans with lukewarm water. Use a spray bottle to coat a small section with water. The fabric should feel damp but doesn't need to be soaked. Work from the waist down and only wet a single area at a time. [9]
- If your denim feels hard to stretch, then you may want to spray it again. You can also apply more water as necessary while you're stretching the jeans.
- If you have liquid fabric softener, add about of it to your spray bottle before you wet your jeans. This will help soften the denim so it stretches more easily.[10]
- Stand on 1 side of your jeans to hold them in place. Place your feet near the area where you want to stretch. This will pin the jeans to the floor so that they stretch when you pull on them.[11]
- For instance, when you're stretching the waistband, stand near the top of the jeans. If you want to stretch the thighs, stand on the edge of the pant leg.
- It's best to wear socks or go barefoot while you do this. Shoes may transfer dirt and germs onto your pants.
- Use your hands to pull the wet denim and stretch the jeans. Bend over, grip the denim in your hands, and pull with all of your strength in the opposite direction of your body. Work your way over the surface of the jeans, pulling the denim in each section you want to stretch. Then, stand back up and move to the other side of your jeans. If it's easier, you can use both hands to grip opposite sides of the denim and pull it in opposite directions as hard as you can.[12]
- If your jeans feel too snug, pull them width-wise, starting at the waistband. Continue stretching through the hips, crotch, and thighs.
- If your jeans are too short, it's best to start in the leg area. Begin pulling down on the fabric starting at around the mid-thigh area.
- Don't pull the belt loops or the pockets, as these areas are weak and may tear.
- Let the jeans air dry before you wear them. Hang the jeans on a line, lay them on a table, or drape them over the back of a chair. Allow them to air dry for at least 2-3 hours. However, it's best to allow them to dry overnight.[13]
- How long it takes the jeans to dry will vary depending on how wet they are.
- If you lay your jeans on a table or chair, it's best to put down a plastic garbage bag first to protect your furniture in case the fabric bleeds.
- To keep your jeans stretched out, skip drying them in the dryer. Instead, hang dry them. Alternatively, skip washing them and instead place them in the freezer for a few hours to refresh them.
- If you cannot pull your pants up past your thighs, you will not be able to stretch the jeans out enough to make them comfortable. Jean stretching is best done when you need approximately of extra room.[14]
[Edit]Warnings - Be careful not to set wet jeans on any light-colored carpet or towels. The indigo dye in the denim can easily stain carpet or fabric.
- Although some advice says to get into a warm bath with your jeans on, this may not be a good idea. It's very uncomfortable, and it won't give you a better stretch than wetting your jeans with a spray bottle.[15]
[Edit]References [Edit]Quick Summary |
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