How To Meditate: Meditation For Beginners, Step By Step

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How to Meditate: Meditation for Beginners, step by step

The boss asks him to stay more at work, the kindergarten tells him that his son has a fever, the refrigerator is empty and the car is in the mechanic. Do you feel you’re going crazy? How to fix them in a world where one day is twice shorter and duties only increase? Meditation can be the answer. If it is only associated with Buddhist monks, it is in the right place.

Meditation for beginners

Meditation is known for all important religions in the world, as well as for shamanism. Does this mean that only religious people can practice it? Nope! Meditation has many variations: you can choose a technique that suits you and your worldview. And if you have practiced yoga before, meditation will not be completely new for you. Before putting us into practice, let’s see some theory.

Types of meditation

Meditation is a very broad concept. There are many types of meditation . The most popular are:

• Transcendental meditation is slow breathing and simultaneous song of the mantra. Inhalation must be shorter than exhalation. While breathing, attention should focus on what happens to the body under the influence of breathing. The repetition of the mantra is to help you reach a state of total concentration. The mantra consists of monosyllabic, intraduible sounds, without any meaning. The sound of the mantra can be repeated out loud or only mentally. Transcendental meditation can be practiced alone, for example, at home or in groups.
• Christian meditation is based on the repetition of mantras, as on transcendental meditation. A mantra in Christian meditation can be a word, such as Jesus, Abba or Maranatha (of Aramaic: ‘Come, Lord Jesus‘) . If the repeated word comes from a foreign language, it does not stimulate thoughts or imagination during meditation. One of the supporters of Christian meditation was San Padre Pío.
• Zen (Zazen) meditation is a type of meditation used in Zen, which is one of the branches of Buddhism. The Zen is difficult to classify unequivocally. Is on the border between religion and philosophy. The basic form of Zazen meditation is performed sitting with cross -legged legs. The main element of Zazen is to sit in the right position, breathe and not stick to the thoughts that appear in our head.
• Mindfulness is a philosophy of conscious presence . It is about focusing your attention on the present. A part of the practice of full attention is meditation. Full care meditation consists of concentrating on breathing. As with Zazen meditation, we notice that thoughts appear in our head, but let them go and we don’t stick to them.

Meditation is not the only exercise of full attention. In fact, anything that can be done carefully can be a personal care exercise.

What does meditation do?

The times in which we live are quite different from those who lived our ancestors. We have more work to do and we are expected to be more efficient. Many more stimuli reach us everywhere, and the number of professional and private tasks is accumulating to the ceiling. At that time, meditation allows us to be here and now. This is a state called flow . Our brain and our body greatly appreciate this condition. In the era of daily tasks, it is difficult for us to stop for a moment and concentrate on the here and now. This increases the tension that relieves meditation. For me, personally, the greatest benefit of practicing meditation on a regular basis is the ability to obtain immediate direct contact with my emotions in almost any situation. See and accept them as they really are for us at this time, and recognize them as important and real, make us relax in ourselves and we can look more sobriety at reality. What was threatening or terrible has suddenly turned out to be, for example, motivating or interesting. Meditation gives us a ‘connection’ with ourselves and with the truth of a given moment and, therefore, a distance with reality, and this is priceless in today’s occupied times. It is easy to focus on the present moment reduces the level of perceived stress . But meditation can give you much more. Once you lower your stress levels, magic begins to happen.

Benefits of scientifically proven meditation:

1. Improves the functioning of the immune system
2. Increases the feeling of positive emotions
3. Reduces depression and anxiety
4. Increases creativity that reduces the sensation of stress
5. Increases the ability to control emotions
6. Improves memory and mental skills
7. Improves multitasking skills

And these are already notable benefits that will result in their results at work!

Cal Newport, in his book Deep Work, predicts that working with the maximum concentration will be the most important ability that is needed in the 21st century. Only people who can achieve a total concentration at work can achieve results higher than average. Today, we are attacked everywhere by ads that fight to get our attention. There are also social networks, messages, notifications, phone calls. We can spend all day dedicating our attention to these trivial matters and not really do anything useful. At the end of a day like this, you think: I didn’t stay with crossed arms! After all, its productivity is important at work.

How does this relate to meditation? Meditation is conducive to achieving the so -called deep work . Being able to concentrate on current affairs, it achieves more. You concentrate in your work, what makes you more productive. According to Cala Newport: Quality work = (dedicated time) x (focus intensity) As you can see, the intensity of your approach translates into the quality of your work. So let’s move on to meditate.

Meditation: How to start meditating?

At one point you will learn the methods that will allow you to use meditation in your daily life. Let’s start, however, to dissipate the most popular myths about meditation. That they are not a barrier to you! First of all: you don’t need to be above the spiritual average. Meditation does not have to be related to religion. Meditation does not require you to exercise. You don’t have to sit in the lotus position. You do not need money or devices to meditate. You just need some space. Meditation does not require much time. Even 3 minutes a day are enough. Finally, the practice of meditation is not about getting the thoughts of your head. Thoughts arise automatically. The point is not to stick to them. It is not such a terrible meditation, right? However, you need to know one thing: the beginning is not easy. give yourself time. Do not get frustrated if you do not get the results you want immediately. But- How do you even know how to start meditating? I could use a guide entitled Meditation step by step . But would that really solve the problem? Learn theories to practice meditation can tire it! Therefore, instead of asking how to meditate, start immediately with guided meditation.

• Guided Meditation

The principle is simple: guided meditation means that another person is guiding you through the meditation session. He tells him what to do at a given time, for example, close his eyes, observe his breathing, count his breaths, concentrate on his body . You can find information about guided meditation on websites related to Buddhism, Christian meditation or Zen, as well as on websites related to yoga, P. Eg.

1. Theravada.pl
2. Zen.pl
3. Kanzeon.pl
4. Yogamudra.pl
5. Buddyzmzen.pl
6. Wroclaw.Dominikanie.pl
7. Transcendental medytacja.pl
8. Maciej Wielobób.pl

Guided meditation does not mean that you should have a physical meditation teacher by your side. You can find recordings of

• Meditation made on YouTube, for example.

Meditation – YouTube channels:

1. Sasana.pl
2. Mmyoga – Małgorzata Mostowska
3. Free flow energy
4. Boho Beautiful (in English)

In addition, you can use a smartphone application whose task is to perform meditation:

1. Head space
2. Calm
3. Digipill
4. Intu

Which of these methods is the best? There is nothing better! There is only the best for you . The key is to find guided meditation videos that you like. The rhythm, the tone of voice, everything matters. Choose the youtube application or channel you like. Tip: Before meditating with the application, your phone Silence. Otherwise, notifications or incoming calls will interrupt their meditation.

What to expect?

At first, when you feel alone with your thoughts, you can find chaos;This is perfectly normal. Each of us has a disturbed mind. Only when we start the practice of meditation we realize this! Did you know what this chaos is that we tried to drown every day? TV, Facebook, News, Rumors. Head chaos is like sand in a glass of water. While stirring the water, it is dirty. When you stop mixing, the sand will sink to the bottom and the water will become crystalline. Accept chaos in your head. Do not drown it. Meditation will not disappear magically. It is not the delete button from the computer. The practice of meditation will lead you to a point where your mind will calm down and stop generating compulsively thoughts and responding to stimuli. Are you learning to meditate to achieve harmony in your life? Also consult some tips on the balance of life .

How to meditate at home and at work?

Remember: Meditation will not always be nice. There are days when emotions reach their maximum point. It is obvious that it will be difficult to calm down completely in such a situation. Do not get frustrated for it and do not get angry with yourself when things go wrong. Without a doubt, it will be easier for you when meditation becomes a routine for you. To do this, it is worth sticking to your favorite place and time.

How to Meditate: Tips for Beginners

1. Be comprehensive with yourself

It is quite normal to have many thoughts running for your head at the beginning. Do not get frustrated for it. As time passes, you will find that you cannot stick to the thoughts that appear in your head.

two. Meditate regularly

It is not about spending every free moment in meditation right now. Build a meditation routine. A few minutes a day are enough, but regularly.

3. Find your time of day and place

Morning meditation, evening meditation, meditation before sleeping? There is no perfect time for everyone. Choose yourself. Find your time of day and place through proof and error. Also consider group meditation outside the home. Tip: What is the best position for meditation? You can meditate in a position that is comfortable, with a small exception. Certainly, bedtime is not a good idea. You’ll fall asleep while mediating!

Where to meditate

The best place to meditate is that in which you feel comfortable and do not bother you. At home, you can try to sit on the floor, on a pillow. When meditating at night, you can attenuate the light or turn a candle for a pleasant climate. If you can sit in your armchair for 10 minutes at work, a place like this will also be good. Whenever you are not doing mantras repetition meditation, of course! Meditation practitioners use several meditation techniques. The most important are:

1. Focus on a single object
2. Full care meditation
3. MOVEMENT MEDITATION
4. Repeating mantras
5. Visualizations
6. Stay alert
7. Body scan

Full care meditation is the most universal. The techniques used in this meditation are completely non -invasive:

• The conscious breathing technique

Breathing has a great impact on the body. Fast and superficial breathing is related to stress caused by effort, stress or hurry. Deep breathing relaxes us and is natural. Working with breathing is, therefore, the most important aspect of meditation. Allows you to deal with stress. So focus on your breathing. Count every exhalation in your head. Count up to ten, then start again. If a thought appears in your head, do not stick to him. Do not get distracted. Just tell your breaths. Tip: Inhalation must be shorter than exhalation. You can also attach visualizations to work with breathing. Imagine breathing clean, light and refreshing air. Which exhales? Imagine that you are spent, dark, like the escape gases of a car. In this way, you visualize yourself by getting rid of what is wrong in your body. You also load positive energy.

• Body scan

This technique is called body exploration . If you are using the Headspace application, you must have completed it. The MDE method scanning the body is to focus on physical sensations, the stimuli received by receptors from our body. Give yourself in each part of your body, such as ears, forehead, shoulders, fingertips, calves, etc. Scan from top to bottom. You will notice signs of your body that you are not aware of daily. Your muscles will feel tired. You may feel that other parts of your body relax while breathing deeply. When he sits in a chair, he can feel his body by pressing against the seat or support of the chair. This method allows you to become one with your own body and relax greatly. Both body exploration and respiratory work can be used anywhere, also at work. Once you have dominated the basic meditation techniques, you will not need guided meditation. In this situation, the voice of the teacher who directs meditation can be replaced by the meditation musician. Propin: Try environmental music . This is the perfect music for meditation because it stimulates the senses and helps to calm down.

Meditation: What else should you know?

Transcendental meditation is not just a type of meditation. The Transcendental® Meditation Movement has a bureaucratic-otyatic structure. Other elements of doctrine and practice are available only after passing specific levels courses. The presence in the organization is associated with high affiliation fees. . According to British encyclopedia, to start practicing transcendental meditation, one must undergo a certified coach . The cost of the first course in the United States ranges between $ 500 and $ 960 . Students can count on a discount. In Poland, the course costs 1.800 PLN. It is possible to divide this amount into quotas. Half of this amount will be paid by students, retirees and unemployed. Tip: You can learn to meditate on your own. Do not believe in the uniqueness of meditation techniques, which must be taught at a high price. The Transcendental® meditation organization reports on its website that its meditation method is a solution to problems such as depression, addictions and heart problems. However, these disorders require clinical treatment. Yes- meditation is used in psychotherapy, but as a complement. It helps to understand better, but does not solve all problems. When some psychotics or people suffering from depression or anxiety practice meditation, the result can be counterproductive . The condition of such a person can deteriorate drastically. Tip: Do not take meditation as a universal cure for your ailments. If you have serious mental or emotional problems, consult a specialist and do not act on your own.

Meditation: a brief summary

Meditation can bring you many benefits. Among them are a better concentration, stress management and the ability to control emotions. Therefore, you can use meditation completely pragmatic to achieve better results at work. You can also combine it with spiritual development. Whatever your goal, we wish you good luck!