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This article was co-written by Masha Kouzmenko. Masha Kouzmenko is a meditation coach and co-founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga lessons to young adults. enterprise. She has over five years of experience teaching meditation and yoga, specializing in guided meditation techniques. She holds a bachelor’s degree in economics from the University of California, Berkeley.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 87,008 times.
Meditation is a practice rooted in Hinduism and Buddhism. The purpose of meditation is to focus and understand one’s thoughts – ultimately reaching the highest level of awareness and calm. Meditation is an ancient practice, but today scientists are still discovering its benefits. Regular meditation can help you control your emotions, improve focus, reduce stress, and even connect more with those around you. [1] X Trusted Source Mayo Clinic Go to the Source With practice, you’ll be able to find inner peace and serenity, no matter what’s going on outside. There are many different ways to practice meditation, so if something doesn’t seem to work for you, you can find another form that works better, but don’t give up.
According to consultant Paul Chernyak: “When practicing meditation, regularity is more important than duration. In fact, meditating for five to ten minutes a day is more beneficial than meditating for an hour a week.”
Steps
Prepare a comfortable environment before meditation
- For those who are new to meditation, it is especially important to avoid external distractions. Turn off the TV, phone or other noisy devices. [3] X Trusted Source Mayo Clinic Go to Source
- If you play music, choose a mellow and repetitive melody to avoid disrupting your concentration. You can also use white noise or soothing sounds of nature, such as running water.
- The meditation space doesn’t have to be completely silent, so you don’t have to wear earplugs. The sound of a lawn mower or a barking dog will not interfere with an effective meditation session. In fact, being aware of these noises without letting them dominate the mind is also an important part of meditation.
- Outdoor meditation works for many people, as long as you don’t sit near a busy roadway or other sources of loud noise. You can find peace sitting under a tree or on the verdant lawn in your favorite corner of the garden.
- Wear a sweater or jacket if you’re meditating in cold temperatures, and bring a blanket or scarf to wrap around yourself. Don’t let the cold overwhelm you.
- If you’re in a place where changing clothes isn’t easy, try to be as comfortable as possible. Remember to take your shoes off.
- Once you’ve determined a timeframe, try to stick to it. Don’t give up when it doesn’t feel like it’s working. Practicing meditation takes time and practice to be successful. Right now, the most important thing is to keep trying.
- Find a way to keep track of your meditation time without distractions. Set a gentle timer to alert you when the time is up. You can also time something – like when the sun hits a certain spot on a wall.
- Don’t forget to stretch your neck, shoulders, and waist – especially if you often sit in front of a computer. Stretching your legs – especially the inner thighs – helps when you meditate in the lotus position.
- If you don’t know how to stretch, you can learn different stretching techniques before meditating. Many meditation experts recommend stretching yoga poses before meditation.
- You can sit cross-legged or not on a mattress, chair, or meditation bench.
- When sitting, you should position the pelvis slightly forward enough to keep the spine in the middle above the “sitting bones”, that is, the 2 bones in the back support the body weight when sitting. To get your pelvis in place, you can either sit on the front edge of a thick mattress or place something about 8-10cm thick on the back legs of the recliner.
- You can also use a meditation bench, which is usually fitted with a reclining seat. If your bench is not tilted, place something underneath so that it leans forward about 1.5-2.5 cm.
Tip: Don’t force yourself into a sitting position if it’s not your most comfortable position. You can also meditate standing, lying down, even walking – the most important thing is to be comfortable! [8] X Trusted Source Mayo Clinic Go to Source
- You will have to practice to find a position that allows you to relax your upper body without straining to keep your balance. Whenever you feel tension, relax that area. If you can’t relax without collapsing, check your posture and adjust your upper body for balance.
- The most important thing is that you feel comfortable, relaxed and have a balanced upper body so that the spine can support the weight of the body from the waist up.
- The usual position of the hand is placed in the lap, palm facing up, right hand placed above the left hand. However, you can also rest your hands on your knees or hang them on your sides.
- Once you get used to meditation, you can meditate with your eyes open. This is helpful if you feel like you’re about to fall asleep with your eyes closed, or if you’re disturbed by fantasies in your head, as a few people do.
- If you decide to open your eyes, you need to keep them “soft” by not focusing on anything in particular. [11] X Research Source
- Don’t go into an almost hypnotic state. The goal here is to feel relaxed but alert.
Experiment with basic forms of meditation
- Try to focus on the breath and focus solely on it. Don’t think about the breath or let any comments pass by it (for example, “This breath is shorter than the last one.”) Just try to be aware of the breath and be aware of it.
- Don’t worry if your mind starts to wander. You are just practicing meditation, and meditation requires practice. Just focus on your breath again and try not to think about anything else.
- Some good mantras to start with include words like “peace,” “calm,” “serene,” and “quiet.”
- If you prefer to use more traditional sentences, you can chant the sound “Om,” which symbolizes omnipresent consciousness. You can also use the phrase “Sat, Chit, Ananda,” which means “Existence, Consciousness, Bliss”.
- Repeat the mantra in your head during meditation and let the mantra whisper in your mind. Don’t worry if your thoughts wander. Re-focus and continue chanting. [15] X Research Source
- Once you have entered a deeper level of awareness and consciousness, you may not need to continue chanting.
- You can choose anything you like. The flame of a candle can be very comforting. Other objects you might consider are a crystal ball, a flower, or a divine image, such as a Buddha painting.
- Place the selected object at eye level so you don’t have to strain your head and neck to see. Stare at the object until your peripheral vision begins to blur and it takes over your vision.
- Once you have fully focused on that object, you will feel a sense of peace in your mind. [17] X Research Source
- The place you envision could be a warm beach, a field covered with flowers, a quiet forest, or a cozy living room with a flickering fire. Whichever place you choose, allow it to become your own peaceful place.
- Once you’ve entered the place of peace of mind, allow yourself to explore it. Don’t try to “create” the surroundings; it was already there. You just need to relax and let the details come to mind.
- Pay attention to the sights, sounds, and smells around you. Feel the cool breeze caressing your face or the warm fire warming your body. Enjoy the space for as long as you like; Allow it to expand naturally and become more and more visible. As you prepare to leave, take a few deep breaths and open your eyes.
- You can return to that place the next time you meditate or create a new place.
- Start from the bottom and work your way up. For example, you can focus on any sensations in your toes. Try to relax any tight muscles and release tension in your toes. When your toes are completely relaxed, you will move up to the foot and repeat the release process.
- Continue moving all over your body from your feet to the top of your head. Stop and focus on each area of the body for as long as you like.
- After completing the relaxation process, focus on the whole body and enjoy the feeling of serenity and relaxation. Focus on the breath for a few minutes before the end of the meditation session.
- With regular practice, this technique can help you become more aware of how your body feels and handle it accordingly. [20] X Research Source
- When you are more relaxed, imagine a blue light radiating from your heart. Visualize that light spreading through your body with pure and radiant love. [22] X Research Source
- Visualize love and light spreading throughout your body, and from there radiating out and into the world around you. [23] X Research Sources
- Take a few seconds to sit and feel the positive energy. When finished, allow yourself to slowly become aware of your body and breathe again. Gently wiggle your fingers, toes, and extremities, then open your eyes. [24] X Research Source
- Choose a quiet location for walking meditation with as few distractions as possible. You can take off your shoes if you feel safe.
- Raise your head and look straight ahead, hands clasped in front of you. Slowly take your right foot up a step. After the first step, pause for a second before taking the next step. Only move one leg at a time.
- When you reach the end of the path, stop by pinching your feet together. Use your right foot for support and turn around. Continue going in the opposite direction, using the same slow, deliberate motion as before.
- During walking meditation, try to focus solely on the movement of your feet. This intense concentration is similar to the way you focus on the rising and falling of the breath in the practice of breathing meditation. Try to keep your mind clear and aware of the connection between your feet and the ground below them.
Combining meditation with daily life
- Early morning is the right time to meditate because your mind has not yet been invaded by the worries and stress of the day.
- Practicing meditation right after a meal is not a good idea. When your body is digesting food, you may feel uncomfortable and your ability to concentrate may be worse. [27] X Research Source
- Gyms, spas, schools, and meditation centers offer classes in many places.
- You can also find many guided meditations or guided meditation videos on YouTube.
- For a more in-depth experience, you can look for retreats where you’ll spend days or weeks in an intensive meditation course. Vipassana Meditation has 10-day retreats unlocked at centers around the world. [28] X Research Sources
Tip: You can also try different guided meditation apps to get started. The Insight Timer app has guided meditations that let you choose both the time and the level that you prefer.
- Some good books for beginners are A Profound Mind: Cultivating Wisdom in Everyday Life by His Holiness the Dalai Lama, The Nature of Personal Reality ( A Profound Mind: Cultivating Wisdom in Everyday Life) The Nature of Personal Reality) by Jane Roberts, “A New Earth” by Eckhart tple and One-Minute Mindfulness by Donald Altman.
- If you wish, you can choose the teachings in the spiritual books that you are interested in to ponder in the next meditation session.
- For example, in moments of stress, try to take a few seconds to fully focus on your breath while dispelling negative thoughts and emotions from your mind.
- You can also practice mindfulness while eating by focusing on the food and all the senses you experience while eating.
- Whatever you’re doing in your daily life like sitting in front of your computer or sweeping the floor, try to focus on your body’s movements and how you feel in the present moment. This concentration and awareness is called mindful living. [30] X Research Source
- For example, you can focus on the blue color of the pen or the clipboard on the table in front of you. Notice how your feet feel on the floor or your hands on the armrests of the recliner. Try this if you feel distracted or lost in thought, or when you’re feeling stressed.
- You can also try focusing on multiple senses at once. For example, pick up a bunch of keys and notice the sound of keys touching each other, the feel of them in your hand, even the smell of metal.
- Avoid watching too much TV, do not drink alcohol or smoke before meditation. These activities are unhealthy and can paralyze your brain and prevent you from reaching the level of focus needed for effective meditation.
- When starting out, you should not focus too much on the quality of the meditation session. If after the meditation you feel more relaxed, happier and more peaceful, then you have succeeded. [33] X Research Sources
Advice
- Practicing meditation doesn’t have to be complicated. Breathe in. Expiratory. Let all worries disappear. Just relax.
- If you find it difficult to meditate for a set amount of time, try meditating for a shorter time. Almost anyone can meditate for 1-2 minutes without being overwhelmed by thoughts. Then, when the disturbances in your mind subside, you can gradually lengthen the meditation until you reach the desired level.
- Don’t expect immediate results. The purpose of meditation is not to help you become a Zen master overnight. Meditation is most effective when you meditate just to meditate without being attached to the outcome.
- It will be difficult for you to concentrate when you first start meditating. Then you will get used to it once you start practicing meditation regularly. Take it easy and be patient with yourself.
- Choose the meditation method that you find best for you. A meditation method that is ideal for this person may not be best for you. Experiment with different practices to find the ones you like best.
- What you do when the mind is still is up to you. Some people feel that this is the right time to bring their dream goals or outcomes into the subconscious. Some people like to “rest” in the stillness that meditation brings. For religious people, meditation is often used to connect with the gods and receive visions from God.
- Meditation can also help you deal with regrets and bring peace of mind.
Warning
- If you have back problems, talk to your doctor about which meditation posture is safe and right for you.
This article was co-written by Masha Kouzmenko. Masha Kouzmenko is a meditation coach and co-founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga lessons to young adults. enterprise. She has over five years of experience teaching meditation and yoga, specializing in guided meditation techniques. She holds a bachelor’s degree in economics from the University of California, Berkeley.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 87,008 times.
Meditation is a practice rooted in Hinduism and Buddhism. The purpose of meditation is to focus and understand one’s thoughts – ultimately reaching the highest level of awareness and calm. Meditation is an ancient practice, but today scientists are still discovering its benefits. Regular meditation can help you control your emotions, improve focus, reduce stress, and even connect more with those around you. [1] X Trusted Source Mayo Clinic Go to the Source With practice, you’ll be able to find inner peace and serenity, no matter what’s going on outside. There are many different ways to practice meditation, so if something doesn’t seem to work for you, you can find another form that works better, but don’t give up.
According to consultant Paul Chernyak: “When it comes to meditation practice, regularity is more important than duration. In fact, meditating for five to ten minutes a day is more beneficial than meditating for an hour a week.”
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