Content

• To step
• Method 1 of 3: Find a comfortable position to meditate
• Method 2 of 3: Try standard breathing exercises
• Method 3 of 3: Make meditation part of your daily life
• Tips
• Warnings

Meditation is all about focusing on your thoughts and understanding them better, making you more aware of yourself and the things around you and achieving a high level of inner peace. Meditation has been a very old practice, but scientists are still discovering all the good things you can achieve through meditation. Meditating regularly can help you control your emotions, improve your ability to concentrate, reduce stress, and even develop a stronger connection with those around you. With practice, you will learn to achieve a sense of calm and peace no matter what is happening around you.There are many different ways you can meditate, so if you feel that a particular practice isn't working for you, before giving up right away, see if you can try a different kind of meditation that might be more helpful to you.

Consultant Paul Chernyak wrote the following about this: When it comes to meditation, how often you do it is more important than how long. Research has shown that no more than five to ten minutes of meditation every day is more beneficial than once a week for an hour. "

To step

Method 1 of 3: Find a comfortable position to meditate

1. Choose a quiet, peaceful place. Meditation works best in a place where it is quiet. Only in a quiet environment will you be able to fully concentrate on your task, without being distracted by external stimuli. Therefore, look for a place where you will not be disturbed during your session; whether you meditate for five minutes or half an hour. The space doesn't have to be that big. As long as you have enough privacy, even a walk-in closet or a bench outside can be suitable for meditation.
   • Especially if you are going to meditate for the first time, it is important that you ensure as little distraction as possible. Therefore, turn off the television, your telephone, and any other sources of sound.
   • If you want to meditate with music in the background, opt for calm, repetitive melodies so that the music doesn't take you out of concentration. You can also turn on so-called white noise or soothing nature sounds in the background, such as the sound of running water.
   • The room where you meditate does not necessarily have to be completely silent. So you don't have to put in earplugs. Even with the sound of a lawn mower or a barking dog in the background, you can usually meditate fine. In fact, self-awareness of such sounds without allowing them to dominate your thoughts is an important part of meditation.
   • Meditating outdoors works well for many people, as long as you don't sit close to a busy road or other source of loud, overbearing noise. You can find peace under a tree, or sit on nice soft grass in one of your favorite corners in the garden.
2. Wear comfortable clothes. One of the main reasons people meditate is to calm their minds and shut themselves off from outside distractions. This can be difficult if you suffer from physical discomfort from wearing too tight clothes or clothes that make it difficult for you to move. When meditating, always wear loose-fitting clothes and do not forget to take off your shoes.
   • If you want to meditate in a somewhat cooler place, wear a sweater or cardigan, or bring a blanket or scarf that you can wrap around you. You should try to avoid being unable to concentrate properly because you keep thinking about feeling cold.
   • If you're in a place where you can't change, try to make it as comfortable as possible for yourself. For example, at least take off your shoes to begin with.
3. Decide for yourself how long you want to meditate. Before you start, you will have to determine the length of your meditation session for yourself. People who already have a lot of experience with meditation often recommend doing it twice a day for twenty minutes, but if you have not been meditating that long, you can start with one session of, for example, no more than five minutes a day.
   • Once you've set a length of time for yourself, stick to it. Don't give up too quickly just because you feel like you can't. You need time and practice to learn to meditate successfully. At this point, it is especially important that you keep trying.
   • Try to find a way to keep track of the duration of your meditation session without distracting yourself. For example, set a friendly sounding alarm clock so that you automatically receive a signal when the time is up. Or program the end of your meditation so that the session ends at a specific time; for example when the sun shines on a certain spot on the wall.
4. Before you start, do something stretching exercises so that you don't get stiff while meditating. When you meditate you usually sit in one and the same place for quite a long time. That is why it is important that you make sure that you are nice and loose and that any tension disappears from your body before you start. By doing gentle stretching for a few minutes, you can prepare both your body and your mind for meditation. Stretching can also prevent you from focusing on any painful areas in your body, rather than on relaxation.
   • Don't forget to stretch your neck, shoulders, and lower back, especially if you've been sitting at the computer for a long time. Stretching your legs, focusing on the inner thighs, can be helpful when meditating in the lotus position.
   • If you don't know exactly how to stretch, try teaching yourself a few different stretches before meditating. Many meditation experts recommend doing some light yoga practice before meditating.
5. Sit in an easy position. It is very important that you are comfortable while meditating, so try to find the position that makes you feel most comfortable. The most traditional way of meditating is to sit on a cushion on the floor in the lotus or the so-called half lotus position, but if you do not have such limber legs and hips, or a somewhat stiffer lower back, that position is not always the same. comfortable. You should try to find a position where you can sit upright with a straight back in a balanced way.
   • You can sit on a pillow, on a chair, or on a special meditation bench, and you may or may not cross your legs.
   • Once you are seated, tilt your pelvis forward so that your spine is exactly in the center above your "sit bones," or the two bones in your buttocks that support your weight when you sit. To tilt your pelvis into position, slide the front edge of a thick cushion or anything about three to four inches thick under the back legs of a chair.
   • You can also sit on a meditation bench. Meditation benches usually have a built-in tilted seat. If you are using a bench that does not slope, don't put anything under it so that it slopes forward between two and four inches.

   Tip: Don't think you necessarily have to sit if that's not the most comfortable position for you. You can also meditate standing, or lying down, or even walking. As long as you feel comfortable with it!

   
   
6. Once you are seated, sit upright as best you can. Good posture makes meditation a lot more comfortable. Once you sit comfortably, concentrate on the rest of your back. Start with your buttocks and imagine how each vertebra in your spine balances on the next to support the full weight of your chest, neck, and head.
   • You will need to practice for a while to find the position where you can relax your torso without putting in too much effort to maintain your balance. If you feel tension, relax that area. If you can relax there without collapsing, check the line of your posture and try to balance your chest again so you can relax those parts of your body.
   • Most importantly, you should feel comfortable and relaxed, and your torso is balanced so that your spine can carry the full weight from your waist to the top.
   • Normally when you meditate, you rest your hands in your lap, palms up and your right hand on your left. But you can also put your hands on your knees or place them relaxed on either side of your body.
7. If that helps you to concentrate and relax, close your eyes. You can meditate with your eyes open as well as with your eyes closed. When you are just starting to meditate, it is often best to try it with your eyes closed first so that you are not distracted by things you see.
   • Once you've gotten used to meditating, try it with your eyes open. This often helps if you tend to fall asleep meditating with your eyes closed, or if you experience distorted visual images, which is common to a small group of people.
   • If you keep your eyes open, you will have to keep your gaze "soft" by trying not to look at anything specific.
   • You just have to make sure you don't get into some sort of trance. You are meant to feel relaxed, yet alert.

Method 2 of 3: Try standard breathing exercises

1. Follow your breathing. Meditating through your breath is the most traditional and the most widely practiced meditation technique worldwide. Your breathing is therefore an excellent way to start your session. Choose a spot above your belly button and focus your attention on exactly that spot. Notice how your belly bulges and deflates as you breathe in and out. Do not make a conscious effort to change your breathing pattern. Just breathe like you always do.
   • Try to watch only your breathing and nothing else at all. Do not go to think about your breath and don't try to judge your breath in any way (for example, don't think, "Hey, that breath was shorter than the one before."). Just try to keep your breath get to know and to be aware of it.
2. Direct your breathing by focusing on mental images. Imagine that there is a coin on the spot above your navel that moves up and down every time you take a breath. Or, for example, try to envision a buoy floating in the sea and moving up and down as you breathe in and out. Or you can imagine that there is a lotus flower in your stomach and that every time you breathe in, the petals open.
   • Don't worry if your mind starts to wander. You are just a beginner, and to learn to meditate you have to practice. Just try to refocus on your breathing and not think about anything else.
3. To help you concentrate, repeat a mantra. Another common way of meditating is meditating with mantras. Here you say a certain mantra (a sound, a word, or a phrase) again and again, until your mind is empty and you have entered a profound state of meditation. The mantra can be anything you want, as long as it's something you can easily remember.
   • Good mantras to start with include phrases with words such as "a", "peace", "rest", "quiet" and "silence".
   • If you want to experiment with more traditional mantras, you can use the familiar word "Ohm", which symbolizes all-encompassing consciousness. Or you can say "Sat, Chit, Ananda". These words stand for "Existence, Consciousness and Blessing]]."
   • As you meditate to yourself, silently repeat the mantra over and over, letting the word or phrase whisper through your mind. Don't worry if your mind wanders. Just try to refocus and refocus on the word.
   • Once you have reached a more profound level of awareness and alertness, you may no longer need to repeat the mantra.
   EXPERT TIP

   To unwind, try to focus on a simple visual object. Just as you can use a mantra, you can also choose a simple visual object to focus your thoughts on and thus attain a higher level of consciousness. This is a way of meditating with your eyes open, and many people say it works well.

   • The visual object can be anything you want. For example, the flame of a burning candle can be a very interesting object. Other items you can use include crystals, flowers, or images of saints, such as a Buddha statue.
   • Make sure the object is at eye level so you don't have to stretch your head or neck to see it. Gaze at the object until you perceive less and less from the corner of your eye and your gaze is completely absorbed by the object.
   • Once you have fully focused on the object, you should experience a deep sense of calm.
4. Practice visualization if you prefer to turn your concentration inward. Visualization is another popular meditation technique. In a way of visualization that is often used, you create a peaceful place in your mind which you then visualize until you have reached a state of complete tranquility. The place can be anything you want, but it doesn't have to be completely real. You are supposed to imagine a place that is specially adapted to you.
   • The place you imagine could be a warm, sunny beach, a meadow full of flowers, a quiet forest, or a cozy living room with a crackling fireplace. Whatever place you choose, let that place become your temple.
   • Once you have entered your temple in your mind, allow yourself to discover the place. Don't try to "create" your environment. Pretend you actually step inside. Relax and let the details come to the fore of your mind.
   • Take in the sights, sounds and smells of the environment. Feel the fresh breeze on your face, or feel the heat of the flames warming your body. Enjoy the space for as long as you want and let it expand on its own and shrink back to normal size. When you're ready to leave the room, take a few deep breaths and then open your eyes.
   • During the next meditation session in which you will visualize you can return to this place, but you can also imagine a new space.
5. Do a body scan to find out where you are experiencing tension so that you can loosen those spots. Doing a so-called body scan involves focusing on each of your body parts one by one and relaxing them very consciously. First, sit or lie down in a comfortable position. Close your eyes and focus on your breathing to begin with. From there, move your attention step by step from one body part to another. Notice what you are feeling along the way.
   • You may find it easy to start at the bottom and work your way up. For example, focus on everything you feel in your toes first. Make a conscious effort to loosen any tense muscles and remove any tension or stiffness from your toes. Once your toes are relaxed, slowly move up to your feet and repeat the relaxation process.
   • Work your entire body in this way, from your feet to your crown. Concentrate on each body part for as long as you want.
   • Once you have relaxed every single part of your body, try to focus on your body as a whole and enjoy the peace you have achieved and your smooth, relaxed body. Before concluding your meditation session, focus on your breathing for a few minutes.
   • If you practice regularly, this technique can help you become more aware of the different feelings in your body, so that you learn to deal with each feeling in the right way.
6. Try a heart chakra meditation to induce feelings of love and compassion. Heart chakra is one of the seven chakras, or energy centers, that are located in your body. The heart chakra is located in the center of your chest and is associated with love, compassion, peace and acceptance. This type of meditation is all about getting in touch with those feelings and sending them out into the world. To start, sit in a comfortable position and focus on the sensations of your breath.
   • Once you are more relaxed, imagine a green light radiating out from your heart. Imagine the light filling you with a feeling of pure, radiant love.
   • Imagine that love and radiant light radiate throughout your body. Then imagine the light and love radiating out from your body, toward the universe around you.
   • Then just sit there for a while and feel the positive energy within and around you. When you are done, gradually give yourself the opportunity to regain awareness of your body and your breath. Twirl your fingers a little, your toes, and your limbs, then open your eyes.
7. Try meditating on foot so that you can relax and get some exercise at the same time. Walking meditation is an alternative form of meditation where you move your feet and become aware of the way your body is connected to the earth. If you plan to sit down for extended periods of time, break the sessions and alternate between sitting and walking meditation.
   • To practice walking meditation, choose a quiet place where you have as little distraction as possible. Take off your shoes if possible.
   • Keep your head upright and keep your gaze straight ahead as you put your fingers together in front of you. Take a slow, determined step with your right foot. After taking the first step, wait a while before taking the next step. You are only supposed to move one foot at a time.
   • When you reach the end of your walking path, stop with your feet together. Then turn on your right foot and turn around. Keep walking in the opposite direction while making the same slow, confident movements you did at the beginning.
   • While walking, focus on nothing but the movement of your feet. You are meant to focus on your moving feet in the same intense way that you would when you sit while meditating concentrating on the way you breathe in and out. Try to clear your mind and become aware of the way your feet connect with the earth below.

Method 3 of 3: Make meditation part of your daily life

1. Try to meditate at the same time every day. Scheduling your meditation session at the same time every day will help you make it part of your daily routine.As you meditate every day, you will experience the benefits that meditation can bring you in a more profound way.
   • Early in the morning is a good time to meditate because it will not get your mind occupied with all the stress and problems you face during the day.
   • It is better not to meditate right after dinner. If you are digesting your food, you may experience all kinds of discomforts that make it difficult to concentrate.
2. Take a guided meditation course to improve your skills. If you'd like some extra guidance in meditation, consider taking a meditation class with an experienced teacher. You can find all kinds of different classes and courses on the internet.
   • Often gyms, spas, community centers and specialized meditation centers also offer classes in different locations.
   • You can also find a wide range of guided meditation sessions and instructional videos on the Internet.
   • If you are looking for a more intensive and complete experience, see if you can join a spiritual retreat where you will meditate intensively with a group for several days or even weeks. For example, Vipassana Meditation organizes ten-day retreats in centers worldwide.

   Tip: There are also several apps that can get you started in the world of meditation, so try a few. For example, in the Insight Timer app you will find free meditation sessions with guidance. You can choose how long you want to meditate, and how much guidance you want.

   
   
3. Read spiritual books to learn more about meditation. While it is not suitable for everyone, there are those who find that reading spiritual books and scriptures helps them better understand how meditation works and inspires them as they seek inner peace and greater spiritual understanding.
   • A few examples of books that are suitable if you are just starting to meditate are: Breath is consciousness from monk and Zen teacher Thich Nhat Hanh, Clear insight, deep stillness by Buddhist monk Ajahn Brahm, "Happiness" by monk and scientist Mattieu Ricard, and the classic Mindfulness for beginners from Jon Kabat-Zinn.
   • If you wish, you can also choose certain elements of wisdom from any spiritual or sacred texts that have stayed with you and think about them during your next meditation session.
4. Put on in everyday life mindfulness. You don't have to limit yourself to your practice sessions to meditate. For example, during your daily routine you can try very well to live a mindful life. Just try to work on it at any time during the day to be as aware of what is happening both within and around you as possible.
   • For example, if you find yourself experiencing stress, try to focus on your breathing for a few seconds and clear your mind of any negative thoughts or feelings.
   • You can practice mindfulness while eating, becoming aware of the food itself and all the sensations you experience while eating it.
   • It doesn't matter what you do in everyday life. Whether you are sitting at the computer or sweeping the floor, try to become more aware of the movements of your body and what you are feeling exactly at that moment. Concentrating in that way and being aware of the here and now is called mindful living.
5. Try experimenting with grounding meditation exercises to become more aware of the here and now. Grounding is a technique that helps you practice mindfulness as part of your daily activities. All you have to do is focus directly on something in your environment, or on a specific feeling in your body.
   • For example, you can focus on the blue color of a pen or a folder on a table near you, or you can study up close the feeling of your feet on the floor, or the way your hands rest on the railings of you. chair. Try to do this if you find yourself distracted or if your mind wanders, or if you are nervous or stressed.
   • You can also try to focus on a number of different feelings at the same time. For example, choose a key ring and pay attention to the sounds the keys make, how they feel in your hand and even their metallic scent.
6. In addition to meditating, try to live a healthy life. While meditation can improve your overall health and well-being, it works best if you also maintain healthy habits for the rest. Try to eat a healthy diet, exercise regularly, and get enough sleep.
   • Before meditating, try not to watch too much television, drink alcohol, or smoke. Those activities are unhealthy and can cloud your thoughts, making it much more difficult to achieve the level of concentration you need to meditate successfully.
7. Try not to see meditation as an end in itself, but more as a journey. Meditation is not a goal you can achieve. You cannot compare meditation with a promotion you are trying to get at work. If you were trying to think of meditation as nothing more than a means to an end (even if that goal is to clarify your thoughts), it would be like saying that the purpose of a walk on a beautiful day is nothing more. is then walking a kilometer. Instead, focus on the process and experience of the meditation itself, and avoid bringing the desires and ballast that distract you from everyday life into your meditation session.
   • If you have just started meditating, don't worry too much about the quality of the meditation itself. As long as you feel calmer, happier and more at peace with yourself and the world around you at the end of a session, you can say that you have successfully meditated.

Tips

• Do not expect immediate results. The goal of meditation is not to become a Zen master overnight. Meditation works best when you do it for nothing more than the meditation itself, without expecting a specific result.
• If you find it difficult to stick to the time limit you've set for yourself, try meditating a few times a little shorter first. Almost everyone can meditate for one or two minutes without being bothered by disturbing thoughts. Then, once the sea of ​​your thoughts calms down, you can gradually lengthen your meditation sessions until you manage to complete the desired length of time.
• It is difficult to concentrate when you are just starting a meditation practice. Once you start meditating more often, you will naturally get used to it. Take your time and try to be patient with yourself.
• Meditation really doesn't have to be complicated. Inhale. Exhale. Let your worries melt away. Just try to relax. You don't have to do more.
• Do what works best for you. What is the most ideal meditation technique for someone else does not necessarily work for you. Experiment with different ways of meditating to find the technique you like best.
• What you do with the inner peace that you experience while meditating is completely up to you. Some people find it a good time to imagine a goal or an outcome they would like to achieve in their unconscious thoughts. Others prefer to "rest" in the rare silence you can experience through meditation. People who are religious often use meditation to connect with their god (s) and gain certain visions.
• Meditation can also help you learn to cope with things that you regret and calm your thoughts.

Warnings

• If you have problems with your back, ask your doctor about the safest and most suitable meditation positions for you.