The basics of meditation or the way to know yourself
Modern life is designed so that a person has the opportunity to enjoy the many benefits of civilization, but can not fully relax, understand their true needs, find a balance between the inner world and the outside. Meditation helps to solve these problems.
Brief historical background
Meditation appeared in ancient times, and became popular in the 1960s along with the spread of the hippie subculture.
In Russia, meditation became known only after perestroika. Since that time, there has been a growing interest in it — the practices are known for their positive impact on the health and well-being of a person as a whole.
Health benefits
- normalization of blood pressure;
- reducing the pain threshold;
- improved synchronization of the brain hemispheres;
- deeper breathing.
Pros for mental health
Systematically meditating people cope with stress more quickly, as the nervous system becomes more stable. Meditative techniques help to overcome anxiety, improve the ability to self- regulate, raise self-esteem.
Availability of meditation
For those who are just planning to learn the basics of meditation, it seems that it is very difficult to master them. In fact, the practices of complete relaxation and purification of consciousness are accessible to everyone and simple. Surely you will remember many similar situations when you did not think about anyone or anything, completely dissolving in the current moment. This, in fact, is meditation.
To start practicing meditation with light, it is enough to close your eyes for a minute and imagine that you are like a sponge absorbing the light of the surrounding space, filling yourself with it. After a minute, you will notice that the emotions gradually return to normal, the physical body relaxes.
Systematic training
Meditation has the most positive effect on the body and consciousness, while maintaining the regularity of practices. There are no exact recommendations on how often to meditate for beginners. Everything is individual. Watch your condition. You can contact a specialist to create an individual schedule of classes.
Suitable location
You can meditate at home or in any other place where you feel safe. Practices with light are recommended to be done with music — you can find the appropriate one on our website.
Complete relaxation
In the process of performing meditative practices, you need to completely relax your mind and body. To do this, close your eyes, focus on the breath, watch each breath in and out, imagine being filled with light, try not to think about anything else. If thoughts come, just watch them, don’t focus your attention on them — let them pass by. Slow music helps some people relax, while candles and incense help others. Find your attributes that will help you achieve complete relaxation.
Short sessions
The basics of meditation for beginners suggest that the introduction to the techniques begins with short sessions that last no more than 10 minutes. Increase the practice time gradually, until you choose a convenient duration for you.
Choice of equipment
There are many different meditation techniques. You need to choose the right one individually. To think that one technique eliminates anxiety, and the other helps to cope with the disease, is wrong. Any meditation can fix problems, no matter what technique you choose.
Preparation and warm-up
The preparatory stage allows you to create favorable conditions that promote effective relaxation and concentration of attention. Before you start practicing, choose the most comfortable position for yourself, turn on the music, and relax.
Perfect timing
Many experts consider the morning hours to be the best time to practice. But you don’t have to follow this recommendation. It is more useful to meditate correctly, regardless of the chosen schedule, than to practice at a strictly defined time under compulsion.
Principles of correct posture
Choose poses that are comfortable for you.
It is advisable to take an upright position, sitting or standing. You can meditate while lying down, but you can fall asleep. The back should be straight, the head and neck should also be kept straight. During the session, you can change your posture, use pillows or benches.
Breathing
Proper breathing helps to achieve complete concentration and relaxation. It is not difficult to learn this. During classes, try to take slower breaths in and out. Feel how with each breath your life vessel is filled with light, and with the exhalation, anxiety and negative emotions go away.
End of the session
Immediately after the end of classes, you should not proceed to active actions. Finish the practice smoothly, enjoying the achieved calmness and clarity of consciousness. The correct end of the meditation will allow you to achieve the best effect.
General recommendations
When you decide to start learning the basics of theory and practice, remember: meditation is not just another hobby or a daily commitment. Practicing such practices is an opportunity to take a break from the endless problems, the flow of necessary and unnecessary information. It is important to enjoy the process, and not to focus on such minor points as the exercise schedule.
Contraindications
Meditative practices bring great benefits to the body, but they have limitations that should be taken into account when starting to master the basics.
Do not do complex meditations if you are physically or emotionally tired. Avoid performing the practice on a full stomach, because after eating, the body must direct all its energy to digest the food. Turn off your phone before starting the session.
Follow these simple limits to reach your goal as quickly as possible.
