The benefits of meditation are known to many people. Distracted from everyday worries, relax your soul and know yourself - all this sounds tempting. However, not everyone knows how to meditate. Of course, it is best to penetrate the secrets of Eastern practice under the guidance of an experienced instructor. But if you want to master this art, you can do it yourself. The article talks about how to do this.
Where to begin
First you need to understand what meditation is and how to meditate. The word came from the verb meditari, which is translated from Latin as “contemplating mentally”, “pondering”, “generating ideas”. This is the name of the kind of mental exercises that is used as part of a healing or spiritual-religious practice. ” Also, the word "meditation" means a special mental state that a person acquires as a result of exercise or for other reasons.
With the help of this oriental practice, a person achieves complete relaxation of the body and mind, which allows him to relax and recharge his energy. Meditation helps to abandon financial and social problems, concentrate on the spiritual state.
Benefit
How to learn to meditate? First you need to understand why to do this. What are the benefits that people get from this oriental practice?
- Happiness. It has long been proven that meditation helps get rid of negative emotions and thoughts, concentrate on positive ones. With its help, self-preservation and survival mechanisms are developed.
- Creation. People who practice meditation do not suffer from a lack of inspiration. New ideas overshadow them one after another.
- Communication It may seem that a person who is engaged in this Eastern practice is immersed in himself and rejects the world around him. In fact, a sense of connection with other people only strengthens.
- Forgiveness. Meditation helps to leave past grievances and pain in the past.
- High pain threshold. People who have mastered this ancient art, easier to tolerate pain.
- Durability. A healthy response to stress is one of the benefits. Eastern practice helps to get out of unpleasant situations faster and easier.
- Intuition. People who practice meditation trust themselves, listen to their inner voice. This allows them to make the right decisions intuitively.
- Meaning of life. Eastern practice helps to find the answer to the question of why a person lives. With its help, you can understand your mission and realize it.
Seat selection
How to learn to meditate? First you need to choose the right place to practice. Peace and quiet are important conditions for success. A person should concentrate on meditation, protect the mind from external stimuli. Only the place where no one and nothing will interfere with the beginner can be called suitable.
A lot of space is not needed. You can penetrate the secrets of ancient art even in the smallest room. It is necessary to turn off the phone, TV and other potential sources of noise. You can also use earplugs that are guaranteed to drown out all sounds. We must not forget that even barking dogs or cat meow can interfere with a beginner.
The article mainly talks about how to meditate at home. However, many people prefer to immerse themselves in this condition outdoors. The main thing is that the place should not be near a busy road and other sources of noise.
Comfortable clothes
How to meditate at home? A beginner needs comfortable clothes. Physical discomfort due to improper attire will prevent calming the mind. Clothing should not restrict movement, be narrow.
If the room is cool, it is better to put on a sweater or cardigan in advance. Otherwise, a feeling of cold will constrain the muscles. Shoes must be removed; accessories must also be disposed of. If the collar of a blouse or shirt interferes, it is better to unfasten it.
Duration
What matters is not only how to meditate properly. The person must decide how long the session will last. On average, it’s enough to spend twenty minutes a day training. If it’s difficult for a beginner, you can study for five minutes for a while. The duration of meditation increases gradually.
When to do this? You can master ancient art immediately after waking up or in your free minutes. Ideally, you should do this daily, at the same time. Gradually, eastern practice will become an integral part of life, it will become a habit.
In the process of training, you do not need to constantly monitor the time, it will only hinder concentration. It is better to associate the end of a workout with a specific event. For example, this may be the achievement by the sun of some position in the sky.
About timing
How to learn to meditate at home? The result largely depends on whether the time for training is chosen correctly:
- The best option is early morning. The human mind has rested properly, has not yet had time to fill with emotions.
- After a meal, doing oriental practice is not recommended. There may be discomfort that will prevent you from concentrating.
- After work, one should also not master the art of meditation. A person will feel tired, it will be difficult for him to relax.
Ventilate the room
How to meditate at home? For beginners, it is important to consider any trifle. Before classes, you should definitely ventilate the room. If the room is too stuffy, discomfort will distract a person, impede concentration. Fresh air will help to cool, relax, easier to breathe.
Do stretching
How to meditate? Be sure to prepare for classes. This eastern practice involves prolonged sitting in one place. Stretching will help prevent possible muscle tension. Exercises must be performed immediately before meditation.
Before exercise, it is important to stretch your shoulders and neck. First of all, this is true for people who spend a lot of time in front of a computer. It is also necessary to pay attention to the lower back, to stretch the muscles of the legs.
Comfortable pose
How to meditate at home? For beginners, the right choice of posture plays an important role. A person should feel as comfortable as possible, which largely depends on the position of his body. The most popular is the lotus position. However, this position is not suitable for those who do not have very flexible legs and lower back. The pose should allow the person to sit straight and level, easily maintain balance.
How to meditate? To do this, you can just sit on a bench, chair or pillow. To hips took the correct position, you need to sit on the front of a thin pillow. You can also sit on a chair, after having previously placed something under the hind legs whose thickness does not exceed ten centimeters. You can prefer a special bench for meditation, which has a tilted seat. Follow these steps:
- The hips are pushed forward.
- The spine gently straightens.
- When voltage arises, it is necessary to relax the part in which it arose. The hands are placed one on top of the other, with the right hand covering the left hand.
- The palms are looking up. If desired, hands can be lowered to the sides or placed on your knees.
close your eyes
How to learn to beginners to meditate at home? Beginners are better to do with their eyes closed. This will allow you not to be distracted by external stimuli, focus on relaxing your mind.
You can meditate with your eyes open. However, it is better to postpone until gaining experience. If a person with closed eyes cannot get rid of visual images or falls asleep, you can open them. At the same time, one cannot focus on something specific, this will not allow one to concentrate.
How to meditate: concentration on breathing
It's no secret that there are several types of oriental practice. How to meditate for beginners? For beginners, a technique that involves concentration on breathing is perfect:
- You need to mentally imagine a point above the navel and focus your mind on it.
- You should pay attention to how the chest rises and falls during breathing. You can’t change his pace, it is important to breathe freely.
- Next, you need to focus on breathing, but not think about it, not try to evaluate. For example, one cannot think that the previous breath was shorter. Breathing must be “realized.”
- Visual images can come to the rescue. Say you can imagine a coin located above the navel. As she breathes, she lowers and rises. Or you can imagine a lotus flower whose petals open with each breath.
Mind cleansing
How to meditate? The following technique is also suitable for beginners. During classes, you need to focus on a maximum of one thing. These can be visual objects, mantras, and so on. With experience, the opportunity will come to the complete liberation of the mind, the rejection of any thoughts.
Mantra recitation
How to meditate at home? Repeating the mantra helps to calm your mind and plunge into a trance. In Sanskrit, this word means "tool of the mind." The repetition of the mantra provides an opportunity to plunge into a state of awareness, to abandon thoughts. You can choose it yourself, as this does not significantly affect the result. All that matters is that the words are easy to remember.
What are the options for mantras? For example, you can repeat the word "Ohm", this symbolizes the omnipresence of consciousness. Mantras are also welcomed that contain the following words: "relaxation," "calm," "peace," "silence."
You need to repeat them over and over again, this will help the phrase or word to penetrate the mind. In the first days of classes, concentrating on this will be difficult. If the mind is distracted, do not despair. It is only necessary to concentrate again and begin to repeat the mantra.
Concentration on the visual object
What other technique is relevant for beginners? How to meditate at home to quickly achieve the desired result? A novice can try to focus on a simple visual object. The goal is to fill the mind, which will help to achieve a deeper awareness. Obviously, the exercise is performed with eyes open.
Which visual object to prefer? For example, it can be a candle flame. You can also dwell on the image of a sublime being (say, Buddha), flowers, crystals. The image should be pleasing to the eye, and not cause negative emotions. The object must certainly be at eye level. The need to tilt your head and neck will prevent you from concentrating.
How to start meditating in this case? You need to focus on the selected object, not allowing other stimuli to disturb the mind. The deep tranquility that a person will feel will tell you about achieving your goal.
Visualization
How to learn to meditate correctly? It is easiest for a person with a developed imagination to master the visualization method. Fantasy is best about a pleasant place. This should not be a complete repetition of what exists in reality. It is preferable to come up with a unique place:
- A refuge of a person can be a flower meadow, a warm beach with sand, a quiet forest. A comfortable house with a fireplace is also suitable.
- Mentally, you need to enter your secret place and begin to study it. Do not “create” an environment or environment, they already exist, you just need to see them.
- Sounds, light, smells - it is important to note every little thing that will make the picture more real. For example, you can feel the fresh wind on your face, enjoy the warmth from the fire.
- Duration of stay in a secret shelter is not limited by anything. You can stay in your place as long as the soul asks. With every second, the space will expand, take on real forms.
- Before leaving the shelter, you need to take a few deep breaths. Only then can one open his eyes.
The visualization method is ideal for beginners. How to meditate so that this activity is not boring? It’s not at all necessary to return to the same place every time. On the contrary, it is better to come up with new shelters from time to time, experience adventures and experience emotions.
Analyze your body
How to meditate at home yourself? One of the main tasks is complete relaxation. This goal is easy to achieve by analyzing your body. It is necessary to pay attention to each part, relaxing it. When the body becomes light and weightless, the mind will also be freed from unnecessary burden.
- Where to begin? You need to lower your eyelids and focus on a specific part of the body. For example, you can concentrate on the tips of your toes. It is necessary to fix all your sensations, try to relax tense muscles, get rid of pressure.
- Once your toes are completely relaxed, you need to repeat all this with the feet. Then you can move to the calves, then move on to the knees, hips, buttocks. Then comes the turn of the abdomen, back, chest, arms. As a result, you can get to the top of the head.
- Suppose all parts of the body relax. The tension was gone, a feeling of lightness, weightlessness appeared. Next, you need to switch your attention to the state of the body as a whole. It is necessary to imbue with a feeling of relaxation and tranquility, which was achieved. Exercise ends only after that.
Heart chakra
Concentrating on the heart chakra is another option that is suitable for beginners. How to meditate, if preference is given to this technique? To begin with, it is worth mentioning that the heart chakra is one of the energy centers located in the body. It is located in the center of the chest, causes associations with the world, compassion, acceptance and love. Meditation allows you to immerse yourself in these feelings, and then share them with the outside world. Step-by-step instruction:
- You need to lower your eyelids and rub your palms against each other. This will help to fill the sensation of energy and heat.
- The right hand is placed on the center of the chest, covered with the left hand.
- Next, you need to take a deep breath. On the exhale, the word "Yam" is clearly pronounced, its vibration will help to "connect" with the heart chakra. In the process, you need to imagine bright green energy that pulsates in the chest and passes through the fingers. It symbolizes positive emotions, life, love.
- Then you can remove your hands from your chest and share energy with the outside world, family and friends.
- Next, you need to concentrate on the energy that overflows the body. This will help to realize oneself not only in the present, but also to look into the future, which is hidden by a veil of secrecy.
Using runes
The above describes how to learn to meditate for beginners. For those who have been engaged for several months, it is time to set more complex tasks. Rune meditation is one option. Once they were used by shamans for witchcraft ceremonies. Runes are a complex magical attribute that takes the form of unique signs. They can be applied to stone or wood.
Meditation with the help of runes is best in your home, but another quiet and peaceful place is also suitable. It is important that nothing distracts the person in the process of training. It is recommended to settle down on a chair with a back; it is necessary to sit evenly. During such meditation, traditions are told to light a candle. This attribute will help a person enter a trance state faster. It is also necessary to stock up on a rune of good Fehu, a pen and a sheet of paper.
Rune meditation sequence
- Where to begin? You need to choose the right place and light a candle. For some time, you need to look at the flame, try to focus all your attention on it. Then lower your eyelids and draw in your imagination an idyllic place.
- The actions described above will cause the mind to calm down and purify. Extraneous thoughts will disappear from your head. Only after this, you can begin to visualize the rune, pronounce its name aloud and ask to open.
- You cannot mix your own thoughts and emotions with the image of a magic stone. It is necessary to ensure that the sensations came only from the runes. Achieving this goal is not easy, but the result is worth it.
- A person will understand when he can feel the magic stone. Immediately after this, you can open your eyes and return to the real world. Then you need to write down on a piece of paper all the thoughts that came during meditation.
From the first time it is unlikely to succeed. Rune meditation is quite complicated, so a beginner will need to be patient. Only a combination of perseverance and calm can lead to success. , . . , , .
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- The place for meditation can and even needs to be changed periodically. This will help the person experience new emotions.
- It is best to do at the same time. This will make it easy to turn meditation into a good habit.
Read Spiritual Books
How to meditate at home? Reading spiritual books and scriptures will help improve results. This helps many people to understand meditation more deeply, to find peace of mind faster.
What literature to give preference? “The Nature of Individual Reality,” “One Minute of Awareness,” “Deep Mind: Cultivating Wisdom in Everyday Life,” are books that will be useful to any beginner. Also grains of wisdom can be gleaned from sacred or spiritual scriptures.
Lead a healthy lifestyle
A person can read many books on how to meditate. However, he will not succeed in achieving his goals if he forgets the importance of maintaining a healthy lifestyle.
What do you need to do? A beginner needs proper nutrition, rejection of harmful foods, a good sleep and exercise. You should not spend a lot of time watching TV, communicating on social networks. Be sure to abandon bad habits, if they are present. Alcohol, cigarettes - all this will prevent you from achieving the desired results.
Practice mindfulness
How to meditate at home? No need to be limited to the time allotted for classes. Only those who practice mindfulness during the day will achieve the highest results.
- Under stress, it’s helpful to distract from problems and focus solely on your breathing. Negative emotions and thoughts will go away, calm will come. In this state, it will be much easier to deal with troubles.
- Meditation can be combined even with food intake. To do this, you need to pay attention to each piece eaten. You can enjoy the sensations that delicious food gives.
- Attention to the movements of your body, your well-being can be shown at any time. A person can combine practices with cleaning the apartment, sitting in front of the computer. Learning to live consciously, he will always do this.
Long journey
How to meditate with maximum benefit and not be disappointed in this lesson? An important role is played by the initial attitude. The newcomer must realize that meditation is a life-long journey. Eastern practice can also be compared to climbing a high mountain, when each step draws closer to the goal.
Useful Tips
What else can you talk about how to meditate with maximum benefit? Follow the tips below to help you achieve this:
- All people are different. Everyone should do what is comfortable and pleasant for him. One technique can be given easily, while the other will not work. It’s better to focus on what works well.
- How not to lose track of time in the classroom? This question worries many beginners. You do not need to constantly think about time in the process of meditation, this will negatively affect the result. It is better to set a timer that will count the minutes spent in a trance state. It is important that the sound is quiet, otherwise the person will be involuntarily distracted by waiting for a signal.
- One who feels tired or exhausted is unlikely to achieve his goal. If there is no strength for meditation, it is better to take care of rest and relaxation first. You can lie in a hot bath, do simple physical exercises, eat your favorite treat, and so on. It is worth returning to practice only after the tension has gone.
- The longer a person engages in meditation, the more obvious the positive results become. The level of attentiveness and awareness increases, the feeling of tension disappears, the mood becomes better, memory is restored. The main thing is not to give up training at the initial stage, when the results have not yet had time to make themselves felt.
- Do I need music? Each person answers this question independently. Some people prefer to engage in complete silence. Others include suitable music. During meditation, classic compositions should be preferred. Important calm motives, lack of words. Most likely, such music will help a person concentrate, and will not prevent him from doing this. She will also get rid of street sounds that prevent beginners from concentrating.