You have heard about meditation for a long time, or perhaps even read books on meditation, but so far the theoretical knowledge has not turned into practice. This article is for you, for those who want to enter a new path and calm their mind.
How to learn to meditate for beginners
For beginners, meditation may seem like something strange, little studied, but all this is only until you understand what the essence of meditation is, and it is to stop the thought process. Of course, this is the highest goal of meditation, achieved at more advanced levels of practice. Experienced meditators come to the point where they become one with all things; for them, their Ego ceases to exist, the concept of individuality fades into the background, and when performing the meditation itself, it is completely absent - after all, the meditator has dissolved in the object of his meditation, has become one with him.
All this is still quite difficult to imagine. We are talking here about mental, mental processes, and to some extent physical. In general, the techniques and methods of meditation are aimed at working with consciousness, expanding its boundaries without the use of any other means. Only consciousness, thought processes, will and desire to practice meditation are occupied in the work.
How to learn to meditate for beginners at home
It is not necessary to enroll in full-time meditation courses to learn meditation. You can start doing it yourself at home. It is very comfortable. You can perform meditation at any time of the day: even in the morning, immediately after you wake up, even in the evening, before going to bed, which will also have a beneficial effect on the rest itself.
As a technique at the initial stage, breathing exercises are well suited: concentration on the breath itself will help focus the mind, collect it at one point. This alone will allow you to free yourself from a large stream of thoughts and disconnect from daily problems.
If you have not yet fully decided where to start, which meditation to choose as a means to calm the mind, and would like to learn more about the various methods and approaches to meditation, then you can opt for the presented program for beginners, find out everything and do it first steps led by an instructor who has been practicing meditation for over 20 years.
What you need to know before meditating
Before starting any meditation at home, care should be taken to ensure that the following requirements are met.
- Choose a place where you can be alone.
- Pets should stay in another room so as not to distract you.
- Turn off all phones, devote this time only to yourself.
- The light can be natural, but not too bright to make it easier for you to relax and meditate.
- It is better to meditate while sitting in Siddhasana or. If while these postures cause discomfort, then you can choose any other stable posture, while maintaining a straight spine.
- You should not set an alarm or timer to exit the meditation, as this will simply "pull" you out of the process. Everything should go on as usual and calmly.
How to meditate without falling asleep
Sometimes beginners to meditate ask what to do when, in the process, the body has calmed down so much that the person has fallen asleep. If you sit well and nothing interferes with you, then, of course, you can fall asleep, but if you are sitting in Padmasana, and it is not yet completely comfortable for you, then any falling asleep is out of the question. That is why the importance of the position used by the meditator is so often emphasized.
It is possible to practice meditation in a horizontal position, but here for beginners there is a greater risk of falling into a state of sleep. With experience, it will no longer matter to you in what position to meditate. You will learn to stay in this state, and even if you do another practice in the Shavasana position, you will be able to remain receptive, meditate, but not fall asleep.
How to learn to meditate at home: various techniques
The most accessible meditation techniques to master are related to concentration on the breath. These are simple pranayamas. You can start by observing your breath and keep your thoughts from wandering during this process. It would seem, what is the importance here? Everyone knows the rhythm of breathing, but it is so important that it can change the way you think, calm the mind, redirect your thought process and improve the functioning of many systems in the physical body. This principle is also used for practitioners. It is universal, so it is very important to master it from the very beginning.
Meditation - watching the breath
In the initial stages, try to simply observe the inhalation and exhalation for a few minutes. Stay calm while doing this. Nothing if thoughts are distracted and switched; this is quite normal at the initial stage, although most people begin to worry about this, internally criticizing themselves. Criticism doesn't change much. Just bring your thoughts back to the object of meditation itself: in this case it is the breathing process. Each time you start to notice that you are less distracted, and this is a good indicator. Soon you will be able to meditate in this way with full concentration for 5 minutes. In the future, you can increase the time of practice, gradually bringing it up to 30 minutes.
Trataka
A good technique for beginners is trataka. All that is required here is to stare at the candle flame and not blink. At first, it will be difficult to hold your eyes for even one minute, but with practice you will develop a steady attention. If you get tired quickly, then you can take breaks for 20 seconds, closing your eyes.
The great value of this practice is that the thought process stops instantly. The movement of the eyeballs is stopped, and with it the running of thoughts. Therefore, at the initial stage, this meditation will suit very well just in order to understand what it is - to stop thinking.
How to learn to meditate at home by practicing pranayama
Using pranayama as one of the methods of meditation, one can achieve significant results in the concentration of the mind and its discipline, as well as in balancing the emotional sphere. Properly performed pranayama purifies both body and mind. Maintaining control over the breath, making it deeper, longer or performing kumbakha - holding the breath - one can achieve good therapeutic results. But everything needs a measure, and, as for kumbakhi, it is not recommended to perform it at the initial stages of mastering pranayama. Just watch your breath for a while, feel how the air enters and exits, passes through the organs, filling the lungs, and then slowly follow the process of exhalation.
Practicing "Apanasati Hinayana"
You can try to perform Apanasati Hinayana, the essence of which is that you gradually increase the length of inhalation and exhalation, but do not go into the discomfort zone. You should not be out of breath or feel much discomfort while practicing this pranayama. Better use the principle of gradualness and regularity of performance, and as you advance in the practice of pranayama, you will learn to take longer breaths and especially exhalations, and gradually you will be able to stretch your breath so that 30-second and even 45-second inhalation and exhalation will become natural for you.
How to learn to meditate at home for beginners. Understanding the Goals of Meditation
Depending on the meditation you will be doing, whether it is a Vipassana course or the use of pranayama, the goals and means may vary, but the main, general focus of all meditations can be expressed as follows:
- Understanding yourself. After performing the meditation techniques, your understanding of yourself, the motives that guide you when making decisions in everyday life, will become much clearer. Thoughts will become more organized. Despite the fact that the ultimate goal of higher-level meditations is to completely get rid of the thought process, at the initial stages, thoughts need to be put in order, directed, and the ability to concentrate on one thing must be achieved. This, in turn, will make your thoughts more organized and your thought process clearer.
- Finding peace. After you learn concentration by doing meditation techniques to do this, your mind will calm down. By focusing on one, he will stop wandering and learn to think in one direction, without jumping from one to the other, or, in other words, he will become disciplined. So, by bringing order to the work of the mind, you will be less distracted, as a result of which peace will come to your thoughts. When thoughts are calm and directed in the right direction, then life will be transformed: the long-awaited calmness and orderliness will come to it, and chaos will be finished. All actions are formed by thoughts. From there come impulses to further actions. The thought process is the command post for controlling the body, but it does not happen by itself, but is controlled by breathing. There are special yoga techniques that allow you to control the respiratory process - they are called pranayama.
- Awareness. In the process of meditation, already at the initial stage, you will learn to be more aware of yourself, your mind, body, environmental conditions - everything that is in the world. This can be called the cornerstone of the process of meditation, when the practitioner, gradually gaining control over thoughts, learns to direct and follow them. You really become a researcher of yourself and your life, understanding and realizing your being every time more and more deeply.
- Switching off thoughts. The process of liberation from thoughts occurs a little later: when you have already mastered the techniques of concentration and awareness, your attention has become even more directed, the general perception of life and all its components has become more clear. Then, doing one of the practices of concentrating on an object or image, you can “penetrate” the subject of your meditation so much that external stimuli will cease to exist for you and your consciousness will completely immerse and merge with what it was directed to. This will automatically mean that the flow of thoughts has stopped. It is also often called internal dialogue, and in many spiritual practices, stopping it is of great importance. This is really very important, but during meditation, during the very stop of the thought process, you will not be able to realize this, to understand that the mind is finally clear, because as long as there is awareness, therefore, the thought process is still present. It turns out that if you tell yourself that thoughts have stopped, they are still there. The realization that the thought process has been turned off for a period of time can only occur later, but not during the "silence of the mind" itself. That's what silence is for, that the mind stops analyzing, drawing conclusions. Only after coming out of meditation will you give yourself an account that something incredible has happened.
- Enlightenment and liberation. Liberation, and with it enlightenment, comes at the highest stages of meditation practice. These are the steps at which the mind has not only obeyed you, but you have mastered it so well that you can stop it at will and go to the direct source of knowledge. We unknowingly often consider the mind to be the source, while the mind is only a servant in the process of acquiring knowledge. He is the means which we consider to be the only one; it makes information available.
However, this is not quite true. Through the mind, we perform a series of actions, analytical processes based on criticism, synthesis, value judgments, a certain kind of perception of processes. All of them are produced by the mind. And yet there are other ways, direct, when knowledge can be obtained without detours, without analysis and application of logic. This is what they talk about when it comes to enlightenment. This is not some abstract state available only to yogis and saints. A person who has been practicing meditation for a considerable amount of time may well achieve this if that is the purpose of his practice.
If enlightenment is put on a pedestal and one devotes one's whole life to it, then it turns from organic, connected steps of the process of meditation into an end in itself, and it is a product of the desires of the human "I" - the ego. Thus the original principle of meditation is undermined. It is not in strengthening the ego, but just the opposite - in reducing its strength. After all, why do we learn to stop the same internal dialogue - in order to weaken the power of the ego, which is primarily manifested through the thought process.
The coming to enlightenment should be a natural process, it should not be forced. Ideally, the practitioner should not even strive for it, and then it will be achieved through the practice itself, free from the inner desires of the “I”.
Conclusion
To successfully practice meditation, you must decide to practice it. Once the first step is taken, you will gradually get used to doing this practice daily, and progress will begin to appear on the outside of life as well. What was previously incomprehensible to you will become clear. Details that previously seemed insignificant will appear in a new light, acquire meaning, enriching your life. Good luck with your practice, dear meditators!
Meditation is a very ancient and very effective way of self-development, self-knowledge and knowledge of the world as a whole.
It teaches a person many things at the same time: complete relaxation, maximum concentration, liberation from thoughts and contemplation.
With the right practice of meditation, the body is healed and strengthened, awareness increases, memory develops, the “battery of attention” is charged, and the energy balance of the body is restored.
In my opinion, in our hectic modern life, meditation becomes an absolutely necessary tool. It allows you to escape from the "vanity of vanities" and devote a few minutes to yourself and your awareness, silence and contemplation. At the same time, a very effective prevention of stress occurs.
For an active person striving for self-knowledge and success in life, meditation can generally become the main key that opens these alluring doors.
With regular practice, meditation will definitely change you and your life, as well as your ideas about the important and the unimportant.
In a state of meditation, very difficult problems can be solved. At the same time, very strong answers “come”. True, you should not do this too often. Still, the main task of meditation is to come to silence in thoughts, to teach you physical, emotional and mental relaxation and contemplation.
Just about complex
Now there are many methods and techniques of meditation.
But in most cases, methods are described with a very large touch of mysticism and esotericism. Energy flows, chakras, mudras, karmas and other terms rain down on us from the pages of books and from the lips of various "Gurus".
All this often discourages people from dealing with the issue and doing meditation, because the process seems very complicated, confusing and even dangerous.
But in fact, meditation is easy, useful, simple and safe. It is only necessary to understand and accept the correct basic principles.
For me, meditation has been interesting since childhood. The first advice and lessons, I remember, were given to me by a hand-to-hand combat coach. And then I started classes, though wrong. This is how it looked almost 25 years ago, here I am 12 or 13 years old :)
Much later in my life I had two teachers who taught me meditation. Real. Those who have received knowledge by tradition and live as taught.
The first was a deep esotericist, and taught meditation from the concepts and positions of the complex terms and philosophy of Hinduism.
The second, on the contrary, told me about meditation in a very simple and clear language. And he explained many complex things in very simple words. He is a Buddhist, but I did not hear a single specific or incomprehensible term from his explanations.
However, they were talking about the same thing. And the methodology was very similar. But, at the same time, it is quite different in details from what is usually offered in books and other educational materials. See it for yourself!
I am also a supporter of simplicity. Therefore, I will try to convey to you the technology of correct meditation in the simplest possible way. Without forgetting all the important details.
So, I present to you the methodology and the answer to the question: "How to meditate correctly?".
When and how many times is it better to practice meditation?
Meditation is best practiced several times a day. In this case, frequency is more important than duration.
Classic scheme: in the morning, in the daytime and in the evening.
Initial time - from 5 minutes. Less makes no sense. It is better to start with 10 minutes (in my experience, this is the minimum time when I manage to reach the stage of contemplation).
Meditation should be practiced on an empty stomach. At least 2 hours after eating, and preferably after 4. Eating after meditation should be no earlier than 15 minutes.
It is clear that at first it is difficult to accustom yourself to enter a state of meditation several times a day. To get started, start practicing meditation at least once a day - in the morning.
Then, when you get involved, you will have an inner need to do this exercise, and you yourself will look for time to practice.
Where is the best place to practice meditation?
Of course, the ideal place to practice meditation is in nature. Away from car exhaust and other sources of pollution.
It is very good to practice near a pond. Especially near a flowing (river) or sea.
The only thing if you practice outdoors is to avoid exercising in windy and rainy conditions.
If you meditate at home, then you need to do this in a well-ventilated area.
Principles of Correct Meditation Practice
For the correct practice of meditation, it is extremely important to observe a few simple principles.
A permanent state of comfort
This is the most important principle in practice. During meditation, you should always experience a state of comfort. And complete! And vice versa: during meditation you should not experience a single discomfort.
This is the main measure of the correctness of the whole practice. Absolutely all aspects of meditation must be subordinated to this fundamental principle!
And it is precisely its non-compliance that is usually the most important mistake of those involved. Moreover, non-compliance with this principle often has a very destructive effect on the body.
That is, instead of benefit, on the contrary, you get a negative and destructive impact.
Clothing should also be loose and comfortable. Nothing anywhere should reap, tighten, crush and cause other uncomfortable sensations.
At the same time, you should dress in such a way that you are neither cold nor hot.
Everything should be natural and comfortable. Remember this!
Principle 5P
For the practice of meditation, more than for any other, it is important to observe
5P principle. It also directly depends on whether there will be a real benefit from your classes. If this principle is not followed, at best, you will simply be wasting your time. At worst, you can harm yourself.
Let me briefly recall its main rules.
You need to practice meditation:
- Constantly (without days off and other breaks).
- Gradually (carefully increase the time and add other techniques).
- Consistently (master new techniques only after very good consolidation of existing baggage).
- Long-term (you will notice the first significant and tangible effects after 3 months).
- Correct (read this article carefully).
Postures for Meditation
In fact, you can practice meditation in a variety of postures. Sitting on a chair. Lying. Sitting in special positions.
But I recommend practicing in one of the 3 positions. To develop a kind of ritual. In the future, taking this position will automatically calm the mind, and set you up for meditation. This saves a lot of time.
- Sitting "legs in Turkish."
- Sitting in a half-lotus position.
- Sitting in the lotus position.
It is important that the position is absolutely comfortable for you. Therefore, I usually practice the first two options. There should be no pain, discomfort, tension. The lotus position is not comfortable enough for me, although I can accept it.
Back and posture during meditation
The back should be straight. The top of the head is a little "suspended", as if you are being pulled by an invisible rope. In this case, the chin turns out to be slightly lowered. The tongue is pressed against the palate.
A straight back, or as they say in another way, "vertical spinal column" is a very important aspect. And here lies the big mistake many practitioners make.
I have repeatedly read in books the recommendation to try to keep your back straight without any support. Due to muscles and tension. And constantly monitor it. I even read such nonsense that, they say, it is hard, unpleasant, but you need to overcome yourself. Over time (someday) the back will strengthen enough and the discomfort will go away ...
In fact, this is all completely wrong. Since the main principle is violated - the principle of comfort. And keeping your back straight for a long time, without support, is completely uncomfortable. As a result, a person cannot fully relax. There is no sense in such practice - only harm.
Therefore, you need to sit down so that you have the opportunity to lean your back against a surface. But not cold. It can be a wooden wall, a door, a tree, a stable piece of furniture, etc. The support is even most needed not for the entire back, but for the lower back.
And for greater comfort, you need to move your pelvis and lower back as close to the surface as possible.
If the surface is cold (for example, a stone), you need to put something under your back.
If you are practicing outdoors, also look for places where you can lean on your back: a tree, a rock, a building wall, etc.
Here, for example, I found such a place on the rocks in Cyprus:
For greater convenience, I put flip flops between the towel and the stone.
You need to sit with your back to the surface, not stretching out specially upwards, but not slouching either.
At the same time, the shoulders do not need to be artificially straightened and deployed, sticking out the chest. This is also a common mistake. The shoulders in a natural and comfortable position even slightly forward, the chest is slightly retracted, the back is slightly rounded.
Hand position for meditation
When doing meditation, the hands are usually folded into one of the positions, which are called mudras. Mudras really work, but now we will not delve deeply into theory. A little later there will be a separate article on this topic.
This is the position of the hands under the stomach, palms up. One hand lies on the other (which hand to put on top - see how comfortable you are). The tips of the thumbs touch.
This is one of the most commonly used and comfortable mudras.
The hands lie on the knees of the same name, palm up. The index finger and thumb are connected at the tips. The remaining fingers are straightened, slightly rounded, not tense. It is performed simultaneously with two hands.
It is believed that this mudra relieves emotional stress, anxiety, restlessness, melancholy, melancholy and depression. Improves thinking, activates memory and concentration, increases the ability to absorb new knowledge.
The hands lie on the knees of the same name, palm up. Here the thumb is connected to the middle and ring fingers. The index and little fingers are extended, but not tense. It is performed simultaneously with two hands.
Performing mudra provides an analgesic effect and helps to cleanse the body (removal of various poisons and toxins from it).
The hands lie on the knees of the same name, palm up. Here the thumb is connected to the ring and little fingers. The index and middle fingers are extended, but not tense. It is performed simultaneously with two hands.
It is believed that this mudra equalizes the energy potential of the whole organism and enhances its vitality. Increases efficiency, gives vigor and endurance, improves overall health and visual acuity.
Breathing during meditation
Another mistake that practitioners often make is the desire to breathe using different "tricky" methods.
For example, something like this: “inhale for three counts, then hold your breath for two counts, and then exhale for 6 counts, and again hold for two counts.”
This is also unnatural and uncomfortable. Furthermore. Practicing various special breathing practices without the supervision of an experienced teacher is simply dangerous!
Do not try to artificially speed up or slow down breathing, as well as pauses between inhalation and exhalation.
It will naturally slow down as you move into the state of meditation.
Gradually, you will need to learn lower breathing. Moreover, this is also a natural and comfortable process. If you take the right position, the breath itself will become down. By the way, children, after birth and up to 4-5 years old, breathe that way.
Meditation technique
Generally speaking, the process of meditation consists of four successive stages.
1. Create a pose: maintaining balance with a straight back and maximum relaxation (especially the muscles of the abdomen and face).
2. Concentration: following with attention the inhaled-exhaled air with a gradual natural deepening of breathing and the elimination of wandering thoughts.
3. Contemplation: absence of thoughts (as in deep sleep) with a simultaneous feeling of "presence of oneself".
4. Exit Meditation: performance of special exercises-compensations.
We have already talked about the pose, so I will tell you more about the other stages.
concentration in meditation
The transition to the state of meditation occurs by itself with increasing concentration.
Everything is like in the Yin-Yang monad. Concentration (active phase, Yang) and meditation (passive phase, Yin) are opposite principles. We increase concentration, it reaches its peak, and you move into another state. In a state of meditation.
There are many ways to increase concentration.
I practice a simple and comfortable method, both teachers told me about it. It's called "Cleaning the Path".
The execution technique is very simple.
You have two points. Crown and coccyx. If you follow the Eastern terminology, these are the bai-hui and hui-yin points.
You need to learn how to do one simple thing. When inhaling and exhaling, pass your attention along the “inner line” from one point to another.
When inhaling, we trace the line from the top of the head to the tailbone. That is down. When exhaling, we trace the line in the opposite direction from the coccyx to the top of the head. Up.
At the same time, you can both visualize the process (for example, imagine that, say, a fireball is moving along this line), or simply track this path with your attention, without any tricks and visualizations.
Thought control
As you begin to build up concentration and enter a state of meditation, you are likely to run into a lot of "wandering" thoughts. They will come to your mind all the time and interfere with the process of meditation.
But this leads to the exact opposite effect. The thought stubbornly returns :) You can fight with it in this way for a long time ...
You need to do it differently. It is necessary to "think" the thought to a certain logical end. completions. Put some point. Come to some kind of, albeit preliminary, but internal solution regarding the situation or problem. Then she will “let you go” for a while.
So you need to do with each thought that comes, and gradually they will become less and less, and they will let you go faster and faster.
By itself, "clearing the path" will also help eliminate the appearance of thoughts. Because your attention is busy tracking the position on the track. Here you need to learn how to hold this very attention and not break it.
Contemplation
At some point, you will reach the goal - you will enter a state of contemplation. This is not a state that can be conveyed in words, but you will immediately feel it when you reach it. You will feel very good, pleasant and calm (in this state, endorphins are actively produced - a kind of internal drug). There will be a feeling that you can be in this state for a very long time. And in the end, some regret that you need to get out of it.
You have reached the goal - the state of meditation. In this state, your breathing has already slowed down as much as possible, you are practically asleep, but you are fully aware and in control of yourself.
How long to stay in this state - decide for yourself. In the future, I will tell you more how you can use this state for various interesting techniques.
At the end of meditation, if saliva has accumulated in your mouth, swallow it.
Exit from meditation and compensation after meditation
After meditation, you should do some exercises - compensation. The teachers said that these exercises eliminate any kind of possible negative consequences after meditation and make it easier to return to the world of vanity.
You can choose one of these exercises or combine them according to your choice. I personally do eyeball rotation and fingering.
- Wave relaxed arms back and forth, both at the same time.
- Rotate eyeballs. First, with eyes closed, 15 times in one direction and 15 in the other, then with open eyes, 10 times in each direction.
- Rub your palms and wash your face (dry wash).
- Knock your teeth 36 times.
- Comb the hair with spread fingers, from the forehead to the back of the head.
- Do a finger exercise
- During classes, if you feel comfortable, you can turn on the music. Calm meditative music will do. It is very good if the sounds of nature are superimposed on this music: the sound of waves, the sounds of the forest, the singing of birds, the cries of seagulls, etc.
- It is not comfortable to sit on a hard surface. It would be appropriate to get yourself a small mat or towel for meditation.
- When meditating in the morning sun, if it is warm enough, you can undress.
Watch the video for this article:
I sincerely hope that my article will help you plunge into the magical world of meditation. Believe me - it's really worth it! And it's really easy!
Wish you luck!
Any questions - write in the comments.
Sincerely,
Sergei Borodin, 2014
This is a chapter from the book "Phoenix Code - 2. From Small Achievements to Big Achievements".
This and other topics are covered in more detail in my books in the Phoenix Code. Life-Changing Technologies series.
Meditation has become more and more popular in recent years. Many are interested in how to learn to meditate just because it has become fashionable, but, nevertheless, the majority still prefers to learn meditation to relieve all kinds of stress and tension. Meditation can also help you learn to maintain spiritual balance and remain calm in any situation.
As simple as this may seem, in fact, for those who want to learn how to learn to meditate, there may be some obstacles and difficulties. But this does not mean at all that only monks who worship the great Buddha can practice this art. Anyone who wants to is quite able to find out how to learn to meditate and master this knowledge.
In fact, meditation can not only help relieve stress after a hard day's work, but also bring great benefits to a person's physical health. For example, those who first start doing this can notice a significant improvement in their health after just a few sessions, which is facilitated by a decrease in pressure and the amount of such harmful cholesterol in the blood. Moreover, this art develops creativity, strengthens the immune system and relieves bouts of unreasonable anxiety. An interesting scientifically proven fact is that such activities stimulate the production of more antibodies to influenza in the human body.
Before you start meditating, it is enough to learn just one simple technique and use it daily. At the same time, one should not worry and be afraid to do something wrong, because there are no clearly defined actions. The most important rule is to listen to your inner voice, your feelings and, accordingly, adjust your actions, try to change something, look for new sensations.
When answering questions from beginners about how to learn to meditate, experts recommend, first of all, mastering the simplest positions. One of the authors advises to take a comfortable position on a chair, while keeping your back straight, relaxed, and not slouching. Beginners can lean against the back of a chair or against a wall to make it easier to keep their back relaxed and straight. For some, it can be quite difficult to relax in this position. In this case, you should put a pillow on the floor and sit on it. Another author advises beginners to lie on the floor with their feet on a chair.
As a rule, before the start of the session, in order to tune in, you should turn on relaxing music for a while. There are quite a few different melodies created specifically for such activities, but in fact, the most suitable music will be the one that a certain person likes, which helps him calm down. You need to know that the meditation session itself should take place in absolute silence, so any sounds should be excluded before it starts. To begin with, the session can last about five minutes, gradually becoming longer. The main thing here is not the number of minutes or hours spent in relaxation, but the desire to really feel how tension, negativity, stress leaves the body and calmness sets in. And the indicators do not depend on any norms, but on the individual capabilities of a particular person.
In the course of the lesson, it is necessary to breathe correctly, that is, do it with your nose, calmly, your mouth should be closed. One of the most common obstacles to relaxation for beginners is the presence of many different thoughts in the head. In this case, it is recommended to focus on breathing, count each inhalation and exhalation, or follow the movements of the abdomen. If thoughts begin to interfere again, you should return to breathing again. At first, mastering it can be quite difficult, but over time, with constant practice, you can easily learn to get rid of the negative state.
Hello dear readers of my blog! Meditation how to meditate correctly is the main issue that I want to address in this article. Because absolutely anyone can start this type of self-development, of any level of physical fitness and ability to concentrate their attention. In the last article, we already considered.
Basic steps for beginners
1.Time
So, let's be clear, how many times a day should you practice? Professionals recommend starting with once a day, and gradually increase the amount up to several times. There is a classic scheme for those who want to achieve results as soon as possible or have already reached an advanced level. It consists of three times: in the morning, during the day at any time and in the evening. In the morning you will tune in to an active day and recharge your batteries. And in the evening, relax after stressful situations or tension.
Only, given that after meditation there is a lot of energy, you should not start doing it before going to bed, otherwise you will face insomnia. Only two hours before bedtime, not earlier. And it is important to adhere to the principle: the frequency of the technique is more effective than the duration.
2.Frequency
Regarding the duration - try to start with at least 10 minutes, this is the minimum time that takes, for example, the stage of contemplation or concentration. Over time, you will get so used to it that it will in itself become necessary to meditate as often as possible. And then you will no longer look for excuses, but time to devote it to your health and well-being.
Never practice on a full stomach. Only on an empty stomach, 2-4 hours after eating. After completion, you can eat no earlier than 15-20 minutes later.
3.Pose
The lotus position is not required at all, it is quite possible to relax while walking. So, you can sit anywhere and on anything, adhering to the basic rule: your back should be even. That is, the spine and neck are even, if you stoop - this can have a destructive effect on the body. It is quite possible even lying down, but it is risky, because in the absence of experience and self-control, you can fall asleep. The tip of the tongue, in order to avoid excessive salivation during relaxation, must be placed in the larynx behind the front teeth.
Close your eyes, sometimes it is allowed to open them slightly, when relaxation reaches its maximum effect, they open slightly on their own.
4.Place
It is best to perform any technique in nature, near water or in the forest. If the weather conditions are not possible or do not allow, a homely atmosphere is quite suitable. The main thing is that the room is ventilated. Preferably not in the bedroom, otherwise there is a risk of falling asleep, because subconsciously the body tunes in to sleep when you close your eyes and relax. But, if there is no other option, over time you will get used to concentrating and not falling asleep.
5.Comfort
Sitting with a straight back is very difficult at first, tension accumulates in the lower back, and thoughts are distracted due to discomfort, which will interfere with concentration. Sometimes there are tips that you need to be patient until you get used to it. But this is absolutely impossible. A person meditates in order to improve the condition of his body, and not to harm himself. Therefore, if you are engaged in nature, lean on a tree or a stone, a pillow placed under your lower back will save you at home if you lean against the wall.
Dress comfortably and comfortably so that you have freedom of movement. And also to not feel cold or hot.
Necessary rules for beginners
There are rules that consist of five letters P. If you follow them, success and benefit will be ensured, in extreme cases, as professionals warn, you will simply lose time. This art must be practiced:
- Constantly. If you started, then every day, without being led by excuses, you need to keep fit.
- Gradually. It is not safe to move on to complex exercises or immediately start with hourly practices.
- Consistently. We learned, consolidated, and only then we move to another level.
- Long. A noticeable effect can be achieved in three days, but to get significant results, you need to practice at least three months.
- Correctly. I already wrote that the most important thing is not the quantity, but the frequency of the technique.
Items that make the exercise process easier
- Mat. It will be uncomfortable to sit on a hard surface even for 10 minutes. Get a special yoga mat or towel.
- Bench. There is a special bench with an inclination forward to relieve the load from the back. If you choose a position on your knees, then there is a risk of “sitting your legs”, and with the help of this device, the weight is removed from the legs, which allows you to stay in one position for a long time with normal blood circulation.
- Timer. Since at first it will be difficult to keep track of time, due to the fact that the inner feeling from habit can fail, a timer or clock will help you. Then you won't be distracted. Just program a calm and pleasant melody, otherwise you may be frightened by surprise, which is highly undesirable.
- Pillow. There are different types that also help relieve tension and stress from the back. In addition, it is not always safe to stay on a cool surface for a long time.
- Mask. For beginners, to avoid the temptation to open your eyes and thereby distract yourself, it is quite possible to use a sleep mask.
Signs of a meditative state
How do you know if you are in a state of meditation? Signs of the correct execution of the technique:
- The body will relax to such an extent that at times it will seem that you will not be able to move.
- Gradually notice that the thought process will stop, which you will observe as if from the side.
- Breathing will be measured and deep.
- Feelings will also decrease in intensity over time.
- Cheerfulness will appear, you will feel a surge of strength.
- You will no longer ask this question.
- You should not scold and punish yourself if you can’t free your mind from thoughts or completely relax and concentrate. There is a time for everything, just allow yourself to be in that state, allowing the process to continue. In this case, gradually thoughts will slow down and in an instant will stop pestering you.
- Do not chase the result, but enjoy the process.
- For deeper relaxation, you can turn on light music, preferably with Chinese motifs, or the sounds of nature (sea, rain, wind ...).
- If relaxing outdoors, avoid wind, rain, or hot sun. Don't test your willpower.
- Before you start exercising, you should feel well-rested. With chronic lack of sleep, it is not recommended to meditate. The number of hours of sleep should reach at least 7 hours a day. Provided that you follow this rule, over time you will be able to reach the level where half an hour of relaxation replaces an hour of sleep.
To understand how to learn how to achieve relaxation, I suggest trying positions that are ideal for those who are just starting to practice. They are easy to use and comfortable. Listen to your feelings, notice how your body reacts, and understand which position will be useful for you:
1. "Turkish"
It stretches the back and strengthens the spine. You should cross your legs while sitting on the floor. Align your back. Raise the crown up, and the chin, on the contrary, down. If your knees are hard to keep on weight, pillows or a towel will come in handy. Place your hands on your knees, palms up, or cross in the lower abdomen.
2. “Diamond Pose”
With this position of the body, one can achieve peace and become as strong as a diamond.
It is necessary to kneel, bring the feet together and put them under the buttocks. By the way, this pose is one of the few that can be done after eating. Because it speeds up the digestion process.
3. "Asana of the sage"
Great for breath control, increasing concentration and awareness of your sensations. You should sit so that the sole of the left foot rests on the right thigh, and the right foot should lie on the left ankle. Place your hands, as in the Turkish position, palms up on your knees.
Breathing for beginners
Proper breathing technique should also be comfortable and natural, especially at the beginning of the practice. Because without the supervision of a specialist, you can harm your body. Just try to breathe naturally, as you relax, your breathing will slow down by itself. If you deliberately delay the pauses between inhalations and exhalations, you will not be able to concentrate and achieve relaxation.
The only thing you can try in the initial stages is to breathe with your stomach, and not with your chest.
Compensation
These are special exercises that help you return to reality without any negative consequences. The rhythm of everyday life is very different from the rhythm during the technique, so it is important to gradually prepare your body and mind to return to the fast pace of life. It is not necessary to make all the compensations, choose the most suitable for yourself:
- If saliva accumulates in your mouth, swallow it.
- Rub your palms and make movements similar to washing, only without water.
- Rotate the pupils 15 times in each direction with eyes closed, then open them and repeat.
- Tap your teeth a certain number of times, for example, 36.
- Comb your hair with your fingers, the movements must be from the forehead, temples and to the very back of the head.
You will learn about the methods of meditation in the article:.
Conclusion
That's all for today, dear readers of the blog! Learn to listen to yourself, notice your feelings, and as David Lynch said: “The most important thing in meditation is you get closer to your true essence.” Good luck, relaxation and enlightenment! Don't forget to subscribe to blog updates.
In doing any task, every minute we run the risk of being distracted. It could be a phone call, an email, a conversation with a colleague. The art of managing your attention is indeed one of the key success factors for a modern person.
Meditation is a practice that trains the mind in the same way that exercise trains the body. But for a beginner it is very difficult to sit for an hour in the lotus position and not think about anything. How to learn to meditate for beginners at home?
To begin with, let's look at what needs to be done to properly organize the practice.
Choose the right time.
During meditation, the mind and body will be in a relaxed state. Therefore, choose a time for practice when no one will disturb you. It is believed that the hours of sunset and dawn are ideal for meditation.
Quiet place.
A peaceful environment will make the practice more relaxing and productive. Of course, the best effect is meditation in nature. But if you wish, you can meditate just as fully at home.
Do not meditate immediately after eating.
The best time to meditate at home (or even at work) is before meals. Since if you start practicing after a hearty lunch, there is a risk of simply falling asleep. However, do not force yourself to meditate if you are very hungry. It will be very difficult, because all thoughts will be only about food - it is unlikely that such meditation will be beneficial.
Use an alarm or set a timer.
The perception of time can change during practice. Therefore, take care in advance that you do not have to be distracted by the clock.
Meditate regularly.
The full effect can be obtained only after a long time after the start of practice. Be patient and try to meditate every day. This practice is a wonderful tool that helps to deal with stress, clarify thoughts, and make the right decisions. But many people refuse it for the very reason that they do not see an instant solution. Discipline yourself - it will get easier with time.
Beware of chasing results.
Even during the first session, some people experience its positive effects. Meditation may not seem like such a difficult practice to you. But even if everything happens the other way around, and it will be difficult to concentrate, do not despair. For good meditation, you need to “let go” of interest in getting a result. Enjoy the process itself, be “here and now”.
So, what is the technique of meditation? How to meditate for those who are just starting to get acquainted with this ancient practice?
The easiest way is to focus on a specific point. It can be a breath, a repeated mantra, a candle flame, a flower. For beginners, a few minutes will be enough, since meditation without preparation is usually difficult. Thoughts will be constantly distracted by foreign objects. Over time, the practice can be extended to ten to fifteen minutes.
Now let's look at how meditation is carried out directly.
- First you need to sit on a chair, keeping your back straight. Or sit on the floor with your legs crossed. Take a deep breath. If you choose to meditate on the breath, you can close your eyes if you wish.
- Then start concentrating on the chosen subject. For example, pay attention to the movement of air, noticing each inhalation and exhalation.
- If extraneous thoughts knock on the mind, acknowledge their presence, and continue the meditation further, concentrating on its subject.
- Don't try to ignore such distracting thoughts, or judge yourself for them. Your job will be to notice their presence and bring the focus back to the subject of meditation. Just watch the consciousness move from one point to another.
- At the end of meditation, do not rush to open your eyes or jump up. Let the movements be slow. Look at the objects in the world around you, pay attention to how you feel physically.
- Do this exercise for ten minutes every day. The longer you meditate, the easier it will be to maintain concentration.
