As I learn to meditate, advice, techniques
Introduction
In this publication, you will learn exactly what meditation is and how to meditate. Meditation provides many long -term benefits, such as reducing stress, improving sleep quality and improving concentration.
But what technique should you choose to start?
In what meditation position?
This text is a complete guide for meditation. Let us begin!
What is meditation?
Developing
Meditation is a mental training that includes elements of relaxation, concentration and consciousness. Meditation for the mind is what the exercise for the body is. The practice is usually done individually, sitting and with the eyes closed.
The purpose of meditation is to build a more harmonious life and a better understanding of itself and others. Thanks to this, we can have more clarity in life and easier to make decisions. And this contributes to a happy life.
Meditation is a process, it is a skill that needs to be trained. As with any other skill, for example, learning English, you must practice to be effective. It is not enough to practice once for several hours, you must gradually develop the ability, for example, exercising several times a week. And the effects will surely appear.
How does meditation work?
Meditation is like a shower. Almost everyone shower in the morning or at night to clean their body from outside. Why not take an inner shower that will clarify our mind of negative or loop thoughts and our body of unconscious tensions?
For the most computer experts, meditation can be compared with a disk cleaning program. A program like this organizes files in the same way that meditation organizes our thoughts.
Meditation eliminates unnecessary thoughts and leaves space for new, more creative and positive thoughts.
The meditation process itself is not always easy, for example, we can have many thoughts that induce tension. All this is perfectly normal and is part of our mind training.
We let our thoughts flow and return to the object of concentration. Although meditation seems difficult and is full of unpleasant thoughts, its effects usually appear later in the day. The mind is something that can definitely be changed, and meditation means changing it.
What is not meditation?
In addition to focusing attention, a quiet mind and introspection (look inward) are important in meditation.
In our opinion, meditation is not:
- Affirmation: A kind of self-hypnosis or visualization. In this practice, we try to reprogram our mind and acquire more support beliefs. Pure relaxation, where the goal is simply to release tension in the body.
- Prayer: where practice is active contemplation and deity attention.
- Contemplation: in which thought processes are actively involved to better understand a subject or object.
- Trance dance: where the main objective is usually to create a vision or an altered state of consciousness.
Breathing exercises such as Pranayama, the Wim Hof method, Qigong, where the emphasis is to create a specific breathing pattern and clean the body.
All these practices are also good and useful, but they are not meditation (although some meditation techniques can use some of these elements).
How to meditate?
There are many meditation techniques, so it can take the most time that suits you and that you stay more time. I recommend that you experience several meditation techniques for short periods of time (for example, one week). After a certain period of time, you can choose the meditation technique that suits you and gives you the best results.
How to meditate at the beginning? If you want to try meditation now, start with the most popular and proven meditation method: Focus on breathing. Above you will find our 2 guided meditations, thanks to which you can see how meditation can be. You can start with only 1 minute of meditation, preferably daily. Simply feel and focus on your body and breathing. Having. Allow yourself to be with your body sensations and your thoughts as they are.
Some data on meditation:
Meditation is an individual practice, even when practiced in groups (for example, meditation retreats)
Meditation is generally practiced with closed eyes, although not always (the exceptions are, for example, Zazen, meditation with a candle)
In general, we practice sitting sitting with our backs straight. However, there are types of meditation that are practiced in motion (for example, meditation walking).
Useful tips on how to meditate
Next you will find the general principles for the practice of meditation:
- Body posture: You can meditate on a pillow or chair. It is important that the column is completely straight, from the lower back to the neck (ideally when supported against something).
- Time: The best time to meditate is in the morning and when meditation is the first thing you do in the morning. So it is easier to practice regularly and it has a positive effect on your day. However, any season that suits you is good!
- Location: Find a place where nothing distracts you. Ideally, the meditation space must be calm, clean and tidy;This has a positive effect on the mind.
- Duration: You can start with only 1 minute and increase time by 1 or 2 minutes a week until you reach 20 minutes or even more.
What to do so that meditation is effective? How to meditate
- Your body should not be tired. It is better not to meditate after an intense exercise or physical work.
- Your mind must be awake. When you are sleepy or tired, meditation will be difficult.
- Your belly should not be full. Wait 2 to 3 hours after the most abundant meals.
- Turn off your phone or turn on the plane mode during your meditation session.
- Before meditating, relax the body with breathing exercises;For example, breathe deeply and slowly.
- If you are meditating at home, dress with baggy and comfortable clothes.
- When we cannot find peace within ourselves, it is useless to look for it outside.
What meditation technique should I choose?
We can divide the types of meditation into three categories according to how and where our attention is directed:
- Concentration: We focus our attention on an object, internal or external. It is a meditation based on focusing your attention.
- Observation: We focus our attention on what is currently emerging in our present experience without sticking to any experience or thing. In this type of meditation, our attention is spatial, it is not limited to a type of experience or object.
- Consciousness: We allow consciousness to simply be present and without distractions. In this type of meditation, attention is not focused or observing. You could say that attention focuses on itself.
In what meditation position?
What is the best position to meditate? What to look for? In this post, we review 5 meditation positions, showing the pros and cons of each position. This will facilitate the choice of best position for you.
How to meditate is definitely better to meditate on a stable body position and we recommend this position at the beginning. It is important that the column is straight. We also spread our heads to the roof and relax the arms. This will promote the mental alert state and improve the quality of meditation. We try to make sure that the position is neither too relaxed or too tense.
How to meditate effectively?
Learn to avoid the most common error in meditation and meditate effectively. Find a balance when meditating with a balance between relaxation and action. Following the advice given in this video, your meditation will be more effective!
In meditation, we seek balance between two opposite mental states. The first is the concentration and active search of the objective. The second is to relax and notice effortlessly what is. The lack of balance between them reduces the effectiveness of our meditation.
How do I start meditating at home?
Meditation produces its greatest and most durable effects when practiced daily. However, at first, when your motivation to meditate is not strong yet, daily practice can be a great challenge. Over time, as you notice the benefits of meditation, it will be much easier.
conclusion
As you can see, the practice of meditation is not complicated or abstract. With practice, you will notice how many benefits will bring you and how much your life changes for the better. You will notice more peace, harmony and happiness in your life. For ELA and for me, meditation has become a key part of our lives.
Thanks for reading this publication about how to meditate. We hope you have been valuable and you already know what meditation is. To start, we recommend guided meditations to help you concentrate on your meditation. We also invite you to our Facebook, where you will find inspiring publications on meditation and how to effectively meditate. You have a good day!
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