How to learn to meditate right? Mastering meditation techniques for beginners is not at all difficult. This requires some patience and desire, and the reward for it will be a good health, a good mood and mental balance, the ability to fight stress and overcome difficulties.
Why do you need meditation?
Meditation is one of the ways to improve your life, make it more harmonious and happy, develop new abilities and talents, increase the level of energy and heal from diseases. The purpose of meditation is to achieve such a mental state, when the flow of thoughts is terminated and the highest consciousness comes to the fore.
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Recently, with an increased stress load on a person, meditation for beginners is becoming increasingly popular. After all, they contribute to relaxation and removal of stress, get rid of depression, soothe and put in order of thought.
The main tasks of meditation are to harmonize their inner world, awaken in the most bright and high feelings: love, kindness, compassion, to harmonize and embittered from permanent stresses. With the help of meditative practices, a person is healed physically and spiritually, gets a powerful charge of energy for a full life.
During meditation, such changes occur in the human body:
- normalizes the work of the nervous system;
- The selection of cortisol is slowed down – the main hormone in the human body, which provokes stress.
- reduced muscle tension;
- comes back pressure;
- The excretion of the hormone is happiness – serotonin.
Meditation for beginners is not a mystical teaching, whose goal is to discover superpowers or penetrate the mystery of the universe. This is quite an earthly practice that will help you overcome your shortcomings and weaknesses, will improve the concentration and mental abilities, will teach to see the world around the world and really and objectively.
How much time should meditate should be given?
Try to have your meditation activities regular. It is best to perform practices twice a day: in the morning and before bedtime. So you can charge vital energy before the beginning of the day, and in the evening – to relax and get rid of the studs received during the day.
Meditative practices should be a daily occupation for you. After all, it is not at all difficult to find half an hour a day to mend. But if you are very busy or you can not sit out 30 minutes in one place, for you there is a special practice of five minute meditations.
It is believed that it is best to meditate with closed eyes. With such a meditation, there is deep penetration into your inner entity. But if you are not comfortable, open your eyes.
Where is best to meditate?
For meditation, you must choose such a place where no one and nothing will distract you. It is best to meditate in the same place – you will easily and quickly enter the meditative state.
It is usually not recommended to meditate in the room where you sleep, because you can quickly fall asleep. But if it is the only possible option for privacy, then nothing terrible.
Also very well meditate in nature – in the forest or in the park, on the beach or at the cottage. But, of course, it is desirable that this place is not too noisy and crowded.
What should be the posture when meditating?
The ideal position for meditation is considered a lotus posture, but it requires a high degree of flexibility. Not everyone will be comfortable to sit with crossed legs and a straight back. Usually beginners recommend simpler posts for meditation:
- Lying on the back. Such a posture is more suitable for relaxation and for the treatment of insomnia, because it is very easy to fall asleep.
- Standing on the floor. With such a pose, a person has a strong connection with the Earth. It is necessary to get straight, put the feet in parallel, pull the belly and take the shoulders back.
- Sitting on a chair. This is the easiest posture for beginners. Sit right, your back should create a straight angle with a chair. Do not clamp on the back of the chair and do not sit on the edge. Hands put on your knees and relax the whole body. Beginners are usually difficult to sit on a chair for a long time, holding the back straight, because at the same time the muscles are strained and quickly tired. But with regular training sessions, it is easier to sit even every time and easier and easier.
How to learn to concentrate when meditating?
Concentrate and clean your mind from running thoughts is the main difficulty of beginners. Enter the meditative condition to help you techniques:
- Concentration on breathing. Focus your consciousness on the breath and exhalation: how the air enters through the nostrils, falls into the lungs, comes back. Just follow your sensations, you do not need to visualize. Do not be afraid if breathing slows down during meditation. This is a normal phenomenon.
- Reading mantras. To concentrate attention and relax, you can repeatedly utter special phrases – mantras. Mantras have special vibrations that direct the energy to solve a certain task and introduce you into a modified state of consciousness.
- Visualization. Often, in order to enter the meditative state, use the visualization of various images, for example, a multi-colored fire.
What sensations may occur during meditation?
Meditiruya, you can feel the coolness of the wind at the Makushkin – the location of Chakra Sakhasrara. Some people feel warm or cool in the center of the palms, trembling or vibration at the bottom of the abdomen, various movements inside. These sensations are caused by the circulation of the energy of qi in the body.
You can feel like an air and absolutely weightless, soaring over the ground. A sense of the complete disappearance of the physical body may occur, its dissolution in the surrounding space. At the highest steps of meditation, a person can feel one whole with the universe.
Useful recommendations for meditating
Learn to meditate such recommendations will help you:
- You should not count on a quick result, because meditative practices require a lot of patience and time. Do not forget to exercise perseverance.
- Beginners are usually hard to stop the stream of thoughts that interfere with concentrations. You should not worry about this, because over time you will learn everything.
- Do not make abundant food before meditation, because its digestion slows down the metabolism and interferes with concentration. But if you are experiencing a strong hunger, snack light food so as not to think only about food.
- Sometimes at the initial stage of meditation may be aggravated by depression and other mental disorders. This is because negative energy gradually begins to leave your body. Soon everything is normalized.
At the end of the topic, we recommend to see a useful video:
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