Meditation has many health benefits, such as reducing stress, improving the quality of sleep, controlling pain and lowering blood pressure, as well as it may help combat addiction. I was a beginner.
There are a lot of benefits from meditation, especially for a certain topic, especially for a certain topic through it on a daily or regular basis. Some people like to practice meditation to evoke calm and serenity, and others in its infancy to calm down friends within them, or to get to know themselves better, or as a kind of Spiritual, whatever meditation in meditation.
1- Prepare to meditate:
Think first about what you want to achieve from meditation. There are many reasons why people meditate, whether to improve their creativity, support their ability to imagine specific goals they want to achieve, to evoke inner calm, or as a kind of spiritual practice. To worry about anything else is reason enough. Try to take things simply and not overthink and complicate the reasons that prompt you to meditate. The main goal of meditation is to relax and stop the cycle of daily anxiety.
2- Find a place free of distractions:
It is important - especially at the beginning - to remove from the place where you want to practice meditation any sources of distraction, turn off the TV and radio, close the windows to get rid of street noise, and close the door to the room to get rid of the rest of the sounds in the house. Having roommates or family members in the same house with you can make it difficult to have a quiet space where you can focus your thinking. You can ask your family or roommates to calm down for a while during the meditation you want to spend, and reassure them that you will tell them as soon as you are done Meditation so that they can return to their normal activities.
You could use scented candles, a bouquet of flowers, or incense to help set the mood.
Turn off or lower the lighting to help you focus.
They are circular pillows that help you sit on the floor in a meditation position without suffering pain from sitting on the hard floor and have no back so that you do not lean on it and lose your focus, and if it is not available to you to use such pillows, you can use any old pillow or one your sofa cushions.
If sitting without a chair hurts your back, you can use a chair, try to feel your body and keep your back straight as long as it is comfortable, you can lie down a bit to rest until you feel able to start the ball again.
Try to avoid clothes that are tight or that can distract you while meditating. Think about the types of comfortable or loose-fitting clothes you can wear for sleeping or exercising.
When you get used to meditation, you may rely on it to get rid of feelings of anxiety or stress at any time of the day, but if you are a beginner, you may find it difficult to focus if you do not conjure the right atmosphere before, and you should initially choose a time when you feel relaxed, such as the beginning of the day Or after work or school and get some rest.
Try to get rid of all the distractions that you may think of while meditating. You can eat light food if you feel hungry, go to the bathroom, or other distractions that you have to get rid of so that your mind is not distracted.
The timer will help you to take enough time to meditate, and also avoid you getting distracted by checking the clock every now and then. Websites on the Internet that allow using the timer directly from them, or applications on the mobile phone to perform the task.
Sit on a cushion or chair and try to keep your back straight Because a straight back helps you focus on your breathing while inhaling and exhaling, and if you are sitting on a chair with a back, try not to lean on its back and stay as upright as possible.
Put your legs in whatever position is comfortable for you. You can spread your legs out in front of you or cross them under you if you are sitting on a pillow. The most important thing is to keep your body upright.
We usually see people in movies and series put their hands on their knees in a certain way while meditating, but if this position is uncomfortable for you, do not worry, you can put them in front of you above your legs or put them next to you or any position that is comfortable for you, the important thing is that you focus on your breathing.
It does not matter if your eyes are open or closed, and if most people prefer to close their eyes to avoid visual distractions around them, in any case, placing the chin in this position helps you expand your chest and facilitate your breathing.
When you are in the most comfortable position for you and you are ready to start your meditation session, set the timer for the length of time you want to meditate. to five minutes, then gradually increase to half an hour or more.
You should inhale and exhale through your nose while meditating, but at the same time you must make sure that your jaw muscles are relaxed and that you do not press your teeth against each other, even if your mouth is closed, the important thing is to make sure that you are completely relaxed.
The basis of proper meditation is to focus on breathing correctly, so instead of putting all your energy into trying to avoid thinking about the daily things that stress or worry you, try to focus on one positive element which is your breathing, focus on the inhale and exhale, and you will find that your focus on your breathing has helped you To ignore other negative thoughts without trying to do so on purpose.
Try to focus on your breathing in a way that makes you comfortable. Some people like to focus on the way the lungs expand and contract, while others try to focus on the passage of air through the nose.
You can focus only on the sound of your breathing, the important thing is that you get into a state of mind where you think of only one quality while you breathe.
The point of noticing the breath is to be present with each breath. It is not important to be able to describe the way you breathe. Don't strain yourself trying to remember your feeling during meditation. Don't worry about being able to explain the experience later. Try to have the experience in the moment with each breath. And when the inhalation or exhalation ends, try to live the experience of the next breath, do not try to think about your breath with your mind, and rely only on your senses
If you have a great experience in meditation, you may lose your focus from time to time, and start thinking about work, bills, and tasks that you have to do, and when you notice that you have lost your focus in such thoughts, do not panic and try to calm down and ignore the outside world again, and regain your focus on your breathing And your body, so that such tense thoughts can go away from you.
It may be easier for you to focus on the inhalation rather than the exhalation, remember this information and notice if you are doing this, and try to focus especially on the sensation of your breath leaving your body.
If you lose your focus and can't regain it, you might try to count your breath.
It can be a little difficult to get your focus fully the first time. Don't feel bad because all beginners suffer from distractions and tense voices within. Some consider this return to reality and the noise of self-talk as part of the meditation practice itself. In addition, do not expect meditation to change your life overnight, because reaching this calm, meditative state of mind may take time to show its impact on your life. Try to make meditation your daily habit, even if it is only for a few minutes, and gradually increase the time of sessions if It was possible.
Useful ideas:
Warnings:
In the end, I hope that you have found what you are looking for in this topic, and that I have helped you in explaining how to meditate in 15 steps, and to know the most important tips for its success.
You could use scented candles, a bouquet of flowers, or incense to help set the mood.
Turn off or lower the lighting to help you focus.
3- Use a meditation cushion:
They are circular pillows that help you sit on the floor in a meditation position without suffering pain from sitting on the hard floor and have no back so that you do not lean on it and lose your focus, and if it is not available to you to use such pillows, you can use any old pillow or one your sofa cushions.
If sitting without a chair hurts your back, you can use a chair, try to feel your body and keep your back straight as long as it is comfortable, you can lie down a bit to rest until you feel able to start the ball again.
4- Wear comfortable clothes:
Try to avoid clothes that are tight or that can distract you while meditating. Think about the types of comfortable or loose-fitting clothes you can wear for sleeping or exercising.
5- Choose a time when you feel comfortable:
When you get used to meditation, you may rely on it to get rid of feelings of anxiety or stress at any time of the day, but if you are a beginner, you may find it difficult to focus if you do not conjure the right atmosphere before, and you should initially choose a time when you feel relaxed, such as the beginning of the day Or after work or school and get some rest.
Try to get rid of all the distractions that you may think of while meditating. You can eat light food if you feel hungry, go to the bathroom, or other distractions that you have to get rid of so that your mind is not distracted.
6- Keep a stopwatch on hand:
The timer will help you to take enough time to meditate, and also avoid you getting distracted by checking the clock every now and then. Websites on the Internet that allow using the timer directly from them, or applications on the mobile phone to perform the task.
7- Meditation:
Sit on a cushion or chair and try to keep your back straight Because a straight back helps you focus on your breathing while inhaling and exhaling, and if you are sitting on a chair with a back, try not to lean on its back and stay as upright as possible.
Put your legs in whatever position is comfortable for you. You can spread your legs out in front of you or cross them under you if you are sitting on a pillow. The most important thing is to keep your body upright.
8- Don't get caught up in what you have to do with your hands:
We usually see people in movies and series put their hands on their knees in a certain way while meditating, but if this position is uncomfortable for you, do not worry, you can put them in front of you above your legs or put them next to you or any position that is comfortable for you, the important thing is that you focus on your breathing.
9- Tuck your chin in slightly, as if you were looking down:
It does not matter if your eyes are open or closed, and if most people prefer to close their eyes to avoid visual distractions around them, in any case, placing the chin in this position helps you expand your chest and facilitate your breathing.
10- Set the timer:
When you are in the most comfortable position for you and you are ready to start your meditation session, set the timer for the length of time you want to meditate. to five minutes, then gradually increase to half an hour or more.
11- Close your mouth while breathing:
You should inhale and exhale through your nose while meditating, but at the same time you must make sure that your jaw muscles are relaxed and that you do not press your teeth against each other, even if your mouth is closed, the important thing is to make sure that you are completely relaxed.
12- Focus on your breathing:
The basis of proper meditation is to focus on breathing correctly, so instead of putting all your energy into trying to avoid thinking about the daily things that stress or worry you, try to focus on one positive element which is your breathing, focus on the inhale and exhale, and you will find that your focus on your breathing has helped you To ignore other negative thoughts without trying to do so on purpose.
Try to focus on your breathing in a way that makes you comfortable. Some people like to focus on the way the lungs expand and contract, while others try to focus on the passage of air through the nose.
You can focus only on the sound of your breathing, the important thing is that you get into a state of mind where you think of only one quality while you breathe.
13- Notice your breath, but don't analyze it:
The point of noticing the breath is to be present with each breath. It is not important to be able to describe the way you breathe. Don't strain yourself trying to remember your feeling during meditation. Don't worry about being able to explain the experience later. Try to have the experience in the moment with each breath. And when the inhalation or exhalation ends, try to live the experience of the next breath, do not try to think about your breath with your mind, and rely only on your senses
14- If you lose focus, bring your attention back to your breathing:
If you have a great experience in meditation, you may lose your focus from time to time, and start thinking about work, bills, and tasks that you have to do, and when you notice that you have lost your focus in such thoughts, do not panic and try to calm down and ignore the outside world again, and regain your focus on your breathing And your body, so that such tense thoughts can go away from you.
It may be easier for you to focus on the inhalation rather than the exhalation, remember this information and notice if you are doing this, and try to focus especially on the sensation of your breath leaving your body.
If you lose your focus and can't regain it, you might try to count your breath.
15- Don't be hard on yourself:
It can be a little difficult to get your focus fully the first time. Don't feel bad because all beginners suffer from distractions and tense voices within. Some consider this return to reality and the noise of self-talk as part of the meditation practice itself. In addition, do not expect meditation to change your life overnight, because reaching this calm, meditative state of mind may take time to show its impact on your life. Try to make meditation your daily habit, even if it is only for a few minutes, and gradually increase the time of sessions if It was possible.
Useful ideas:
- Make sure your mobile phone is on silent mode.
- Meditating right before bed will help you relax and stop thinking and worrying before bed.
- Meditation is not a magical treatment that you can see its effect after practicing it once, but it is a continuous process that requires some time and daily practice in order to gradually begin to notice its effect on your calmness and inner peace.
- Listening to calming music may help you meditate.
- Many people use focusing on the breath or humming the non-tongue tones of a mantra to evoke the right state of mind for meditation, but if you prefer to listen to music while meditating, you can just listen to soft music. Another noisy musician, this type of song or music is not suitable because it distracts you from the calm state of mind you need.
- You may learn from failure and frustration during meditation just as you learn from the quiet states of mental peace you may reach. Try to reconcile with these feelings and become one with the world.
Warnings:
- Beware of institutions or places that may offer you to meditate for a large amount of money up front, there are many people who would like to help you meditate for free.
- You may have negative or frightening visions while meditating, stop when this happens.
In the end, I hope that you have found what you are looking for in this topic, and that I have helped you in explaining how to meditate in 15 steps, and to know the most important tips for its success.
Thanks for reading ❤
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