Content

• Steps
• Advice

The aim of meditation is concentration and calmness, and ultimately attaining a higher level of inner awareness and calm. You may be surprised to learn that you can meditate anywhere and anytime, allowing yourself to feel peaceful and calm no matter what happens around you. This article will introduce you to the basics of meditation, helping you start your journey on the path of enlightenment and happiness.

Steps

Part 1 of 3: Preparing to Meditate

1. 

   Choose a peaceful environment. Meditation should be done in a quiet and peaceful place. This will allow you to concentrate completely and avoid distraction by external stimuli.Try to find a place where you won't be disturbed the entire time of your meditation - whether it lasts five minutes or a half hour. The space doesn't have to be too large - a small room or even your office can be used for meditation, as long as it's discreet and private.
   • For those who are new to meditation, it is especially important to avoid external distractions. Turn off TVs, telephones or other noisy devices. If you play music, choose gentle melodies so that you won't be distracted.
   • Understand that the space in meditation doesn't need to be completely silent, so you don't need to wear headphones. The sound of the lawn mower running or the dog barking next to the house does not interfere with effective meditation. In fact, being aware of these noises but not allowing them to dominate your mind is an important component of successful meditation.
   • Meditate outside of work. As long as you are not sitting near a busy street or another loud noise source, you can find peace, such as under a tree or sitting on the lush grass in a favorite garden corner.

2. 

   
   
   Wear comfortable clothes. One of the main goals of meditation is to calm down and block external factors. This can be difficult if your body becomes uncomfortable due to tight or uncomfortable clothing. Dress loose during meditation and be sure to take off your shoes.
   • Dress warmly if you meditate in a cold place. Otherwise, the cold will invade your mind and you will have to shorten the time to meditate.
   • If you're in the office, or somewhere else that isn't easy to change, stay as comfortable as possible. Take off your shoes and jacket, open the collar of your shirt or sleeve, and remove the belt.

3. 

   
   
   Determine how long you want to meditate. Before you begin, you should determine how long you will be meditating. While many seasoned meditators consider meditating every twenty minutes, twice a day is best, newcomers can start with five minutes, once a day.
   • You should also try to meditate at the same time each day - this could be the first 15 minutes in the morning, or five minutes at lunch break. Whatever time you choose, work hard to make meditation an inseparable part of your daily routine.
   • Once you have defined the time frame, try to stick to it. Don't give up because it feels ineffective - it will take you time and successfully meditate - right now, the most important thing is to keep on trying.
   • Although you will need to keep an eye on your meditation time, it's not beneficial to keep a watch at the clock. Set an alarm clock with a soft sound to alert you when your meditation practice time has run out, or simply take an event marker to mark the end time - like a stack / your wife gets out of bed, or the sun shines on a certain spot on the wall.

4. 

   
   
   Tense the body. When you meditate you have to sit in the same place for a certain amount of time, so it's important to minimize tension before you begin. Take a few minutes to gently stretch the body, it can help you relax and prepare your body and mind before you meditate. It will also help keep you from being dominated by the point of pain instead of relaxing your mind.
   • Be sure to stretch your neck and shoulders, especially if you've been sitting in front of the computer, and don't forget to stretch your lower back. Leg stretching, especially the inside of your thighs, will help you meditate in the lotus position.
   • More details on specific stretching techniques can be found in the same column.

5. 

   Sit in a comfortable position. As stated above, it is very important that you feel comfortable while meditating, which is why finding the best position for you is essential. Traditionally, meditation is done by sitting on a ground-mounted mattress, in the lotus position, or selling a lotus flower. If your legs, hips, and lower back are inflexible, the lotus pose tends to hunch your back and make you unbalanced around your spine. Choose a position that allows you to sit upright and stay balanced.
   • However, you can also sit without having to cross your legs, on a cushion, chair, or meditation bench. Your pelvis needs to be tilted forward enough for the spine to be centered on the two pieces of your buttock, the points that bear body weight. To tilt your pelvis in the correct position, sit on the front edge of the thick cushion, or place something about 8 or 10 cm thick under the rear seat legs. Meditation benches are usually designed with an inclined seat. If not, put something below to tilt it 1 to 2.5 cm forward.
   • The most important thing is that you are comfortable, relaxed, and in balance so that your spine supports all of your weight from the waist up.
   • Tilt your pelvis forward. Then, starting with the buttocks, adjust the vertebrae so that they balance and support the full weight of the main body, neck, and head. This takes practice to find a position that will allow you to relax most of your body with no effort to maintain balance. Whenever you feel the tension, relax the area. If you are loosened when you relax, check your posture alignment and find a way to rebalance your body so that the area can relax.
   • The traditional way of holding hands is to put your hand on your lap, palm facing up, right hand on left hand. However, you can also just keep your arms on your knees or just dangling from your sides - it's up to your liking.

6. 

   Close eyes. You can close your eyes or open your eyes while meditating, however as a beginner it's best to close your eyes. This will suppress external visual stimuli and prevent you from being distracted by focusing on your mindfulness.
   • Once you get used to meditating, you can try practicing with your eyes open. This can be helpful if you find yourself getting sleepy or having trouble concentrating with your eyes closed, or if you are distracted by mental images (which happens to a small number of people).
   • When you open your eyes, you'll need to keep them "temperate" - that is, don't focus on anything in particular. You don't have to go into a state of hypnosis, however - your aim is to feel relaxed and alert.
   advertisement

Part 2 of 3: Ways to Practice Meditation

1. 

   Keep track of your breathing. The most basic and most common of all meditation techniques, breathing meditation, is a great technique to start your meditation practice. Pick a spot above your navel and focus on that point with your mind. Be aware of the rise and fall of the abdomen when inhaling and exhaling. Don't be too mindful of changing your breathing, just breathe as usual.
   • Try to focus on your breath and just your breath. Don't think about the breath or judge something about it (for example that breath is shorter than the last breath), just try know it and be aware of it.
   • Some fantasy images that can help include: imagining a coin placed above your navel, raised and lowered with your breath; imagine a buoy floating in the ocean, rising and falling in waves; Or imagine a lotus on your abdomen, its wings expanding with each breath.
   • Don't worry if your mind starts thinking wildly - you are new and just like anything, good meditation takes practice. Just try to refocus your mind on your breath and try not to think about anything else. Try to overwhelm your wild thoughts and clear your mind.

2. 

   Clear your mind.
   • In order to meditate, you must focus on one thing as much as possible.
   • If you are a beginner, focus on something that can be very helpful, such as a mantra or a specific object. Many skilled meditators can clear their minds completely.

3. 

   Read mantra (mantra). Mantra meditation is another popular form of meditation, which involves repeating a mantra (sound, word, or phrase), until your mind is calm and into deep meditation. The mantra can be anything you choose, as long as it's easy to remember.
   • Some mantras to begin with include words such as one, peaceful, quiet, peaceful, and silent. If you want to use more traditional mantras, you can use the word "Om" for ubiquitous consciousness, or the phrase "Sat, Chit, Ananda" meaning "Existence, Italy. Awake, Happiness ".
   • In Sanskrit, the word mantra means "tools of the mind". Mantra is a tool that generates mental vibrations, allowing you to disconnect from your thoughts and enter a deeper state of consciousness.
   • Whisper the mantra over and over again as you meditate, letting the word or phrase whisper in your mind. Don't worry if your mind wanders, just refocus your attention and continue repeating the word over and over again.
   • As you enter deeper levels of awareness and consciousness, it is not necessary to keep repeating the mantra.

4. 

   Focus on a specific object. Similar to using mantras, you can use a simple object to capture your mind and allow you to reach a deeper level of awareness. This is open-eye meditation, which is easier for many people when they have something to focus on.
   • The object can be anything you want, although many find the fire of a burning candle especially pleasant. Other objects may include crystals, flowers, and pictures or deity, such as Buddha statues.
   • Position the object at eye level, so you don't need to stretch your head and neck to see. Stare at it and not at anything else, until your peripheral vision begins to fade and the object takes over your vision.
   • When you focus completely on the object, with no other stimuli reaching your brain, you will feel extremely at ease.

5. 

   Practice meditation. Meditation is another popular meditation technique that is creating a peaceful place in your mind and exploring it, until you reach a state of complete stillness. It can be anywhere you like - however, it doesn't have to be real, it's just for you, only you know.
   • The place you envision could be a warm, sandy beach, a flowery meadow, a tranquil forest, or even a comfortable living room with a burning fire. Wherever you choose to be, let it be your sanctuary.
   • Once you have entered your sanctuary, allow yourself to explore it. No need to "create" the surroundings, they're already there. Let them come to mind.
   • Take in the images, sounds, and scents of your surroundings - feel the fresh breeze blowing across your face, or the heat of a fire warming your body. Enjoy the space for as long as you like, letting it spread naturally and become more tangible. When you're ready to leave, take a few deep breaths, then open your eyes.
   • You can come back to this place the next time you meditate, or you can simply create a new space. Any spaces you create will be for you and reflect your individual personality.

6. 

   Relax each point on your body. Relaxing each point on your body is to focus on each part of your body in turn and release it consciously. This is a simple meditation technique that allows you to relax your mind as you relax your body.
   • Close your eyes and choose a starting point on your body, usually the toe. Focus on whatever sensation you can feel in your toes, and consciously try to relax tense muscles and release any tension. When your toes are completely relaxed, move to your feet and repeat the relaxation process.
   • Continue along your body, moving from legs to calves, knees, thighs, buttocks, hips, abdomen, chest, back, shoulders, arms, hands, fingers, neck, face, ears, and top of head . Do this as long as you want.
   • When you have finished relaxing each part of your body, focus on the overall body and enjoy the calm and relaxation you have achieved. Focus on your breath for a few minutes before you leave.

7. 

   Heart chakra meditation. The heart chakra is one of the seven chakras, or energy centers, located in the human body. The heart chakra is located in the center of the chest and is associated with love, compassion, peace, and trust. Heart chakra meditation is to connect with these feelings and send them out to the world.
   • To start, close your eyes and rub your palms together to create warmth and energy. Then place your right hand on the center of your chest, on top of your heart chakra, and place your left hand on top of your head.
   • Take a deep breath and as you exhale, say the word "yam", which is the vibration connected to the heart chakra. As you do this, imagine a glowing green energy radiating from your chest and into the palm of your hand.
   • This green energy is love, life and any other positive emotions you're feeling at that moment. When you are ready, remove your hands from your chest and let the energy out of your palms, send your love to your loved ones and the world.
   • Feel your body from the inside. Can you feel the energy field in your body, especially in your arms and legs? If you can't feel it, it's okay. But think: How can we move different parts of the body? It is the energy field that is flowing through our bodies. Focusing your attention on that energy field will not only help you stay in reality, but will also help you connect with Entity and the flow of your life.

8. 

   Walking meditation. Walking meditation is a form of alternate meditation that involves watching the movement of your feet and being aware of your body's connection to the ground. If you plan on doing long sitting meditation sessions, then it is a good idea to rotate them with some walking meditation sessions.
   • Choose a quiet place to meditate, with as few distractions as possible. The space doesn't need to be too big, but you can walk at least seven steps in a straight line before turning around. Take off your shoes, if possible.
   • Keep your head straight and look straight ahead, hands clasped in front of you. Walk slowly, deliberately with your right foot. Forget any sensation in the foot and try to focus on the movement itself. After taking the first step, stop for a while before taking the next step. Only one leg moves at any one time.
   • When you reach the end of the road, come to a complete stop, your feet together. Then, use the right leg as a post and turn around. Keep going in the opposite direction, moving slowly, casually like before.
   • While practicing walking meditation, try to focus on the movement of the foot and nothing else, like when you focus on the rise and fall of the breath during breathing meditation. Try to clear your mind and become aware of the connection between your feet and the ground below.
   advertisement

Part 3 of 3: Meditation in Daily Life

1. 

   Practice mindfulness in your daily life. Meditation doesn't have to be limited to conventionally defined meditation practices, you can also practice mindfulness in everyday life.
   • For example, during stressful moments, try to take a few seconds to focus solely on your breath and clear negative thoughts or feelings from your mind.
   • You can also practice mindfulness while you eat, becoming aware of the food and the feelings you experience while you eat.
   • No matter what action you take in everyday life, whether sitting in front of a computer or cleaning the floor, try to become more aware of your body movements and feelings during your time. current engraving. This is mindful living.

2. 

   Follow a healthy lifestyle. A healthy lifestyle can contribute to more effective and beneficial meditation, so try to eat healthy, exercise, and get enough sleep. You should also not watch too much television, or drink alcohol or smoke before you meditate, as these activities can numb your mind and prevent you from achieving the level of concentration needed for successful meditation. .

3. 

   Spiritual reading. Some people find that reading spiritual books and sacred books can help them understand more about meditation and inspire them to attain inner peace and spiritual understanding.
   • Some good books you can find and read include A Profound Mind: Cultivating Wisdom in Everyday Life (A Deep Wisdom: Nourishing Wisdom in Daily Life) by His Holiness the Dalai Lama, The Nature of Personal Reality (The Nature of Personal Reality) by Jane Roberts, "A New Earth" by Eckhart tolle and One-Minute Mindfulness (One Minute Mindfulness) by Donald Altman.
   • If you want, you can pick out any wise advice from your spiritual or holy books and meditate on them during your next meditation session.

4. 

   Take a meditation class. If you don't know where to start while practicing meditation at home, first join a meditation class led by an experienced teacher.
   • Meditation classes are available for most types of meditation, but you can also try a spiritual practice where you will have a chance to practice different types of meditation and find out which one is best for you. me.

5. 

   Try to meditate at the same time each day. It is important that you try to practice meditation at the same time every day. This way, meditation will quickly become a part of your daily routine and you will feel its benefits much deeper.
   • Early morning is a good time to meditate, before your mind becomes overwhelmed by the stresses and worries of the day.
   • Do not meditate directly after eating, as you may feel uncomfortable and this will interfere with your concentration.

6. 

   Understand that meditation is a journey. The purpose of meditation is to calm the mind, attain inner peace, and ultimately achieve a higher spiritual dimension, often referred to simply as entity.
   • However, it is important to realize that it can take many years of practice to reach the higher level of awareness or consciousness of the meditators and monks. This is not important.
   • Meditation is a journey, like climbing a mountain, where each step on the path of enlightenment brings you closer to the top.
   • In the beginning, you shouldn't be too concerned with the quality of meditation itself. As long as you feel calmer, happier, and more peaceful at the end of the practice session, you have succeeded.
   advertisement

Advice

• It's very easy to lose track of time while meditating. Being mindful of the time can be distracting. Some people find the solution is to set a clock and let it count the time you meditate. Choose a watch that sounds soft. If the alarm is too jarring, it will stir your mind.
• Do what is most effective for you. What works for some may not work for you. Don't let that discourage you. Remember to relax!
• Don't expect immediate results. The purpose of meditation is not to turn you into a Zen master overnight. Meditation is most effective when it is done for itself and not for results.
• Practicing meditation for a long time has been shown to have many benefits and is well worth the persistence. Its benefits include: Increased mindfulness and awareness, reduced stress, calmer and more relaxed mood, improved memory and concentration, and increased gray matter (brain cells) in other parts. each other of the brain.
• Try to be mindful of your moods and thoughts when you're not meditating. You may notice that you feel calmer, happier, and sharper on the days you meditate, and notice a decrease in these qualities when you don't meditate.
• If you want to meditate, and feel exhausted, tired, in pain, or anything so uncomfortable that your meditation fails, try something to relax. Walk or run, then shower. All of them will dispel stress. Then go back, and try again.
• With a good posture, it will be easier to breathe as your lungs will have more space. In fact, you can see how most muscles work to help you breathe, from the pelvic muscles to the muscles in the neck that are the primary breathing muscle. Correct posture is easy and comfortable. You almost feel like you are floating.
• If you find it difficult to meditate during your chosen time, shorten the time a little more. Most people can meditate for a minute or two without being penetrated by their thoughts. Then, because the ocean of mind is calm, you gradually extend the meditation until you reach the desired length of time.
• Some of the benefits of meditation that are less observable for most people include: easier sleep, easier detox, and mood swings (most noticeable among people who have spent more than 1,000 hours meditating as practitioners Buddhist monks).
• Breathe in. Expiratory. Let your worries go away like a cloud of smoke. Just relax.
• Breathing in through your nose and out through your mouth will help regulate your breathing.
• Some of the great apps available in Google Play & iTunes can help you by chanting or chanting and watching your meditation practice.