How to meditate properly
The main purpose of meditation is to teach a person inner peace and awareness. Scientists have proven that regular classes change the mind, helping to increase concentration, control emotions, reduce stress, and become closer to others. In this article, you will learn how to practice correctly.
Proper preparation
- Choosing the right place. Those who want to find out how to practice meditation correctly, we will immediately reassure you: you can practice anywhere, even at home. But the place should be quiet. Turn off the phone, turn off the TV. You can turn on a relaxing slow melody or the sounds of nature.
- Comfortable clothing. One of the main tasks of meditation is to prevent external stimuli from taking over the mind. It is difficult to achieve this when you are wearing uncomfortable clothes. Therefore, it is better to practice in free things and without shoes.
- Determining the session duration. Beginners are recommended to practice no more than 5 minutes daily. Most meditators practice for 20 minutes 2 times a day.
- Stretching. Meditators have to sit in one place for a long time. Therefore, it is important to eliminate any muscle tension in advance.
- Comfortable pose. Traditionally, meditators choose the lotus or half-lotus position, sitting on the floor on a pillow. But for beginners, sitting in this position can be uncomfortable. Choose a position in which you can sit straight and straight. You can use a bench or a chair. In meditations with light, the pose is open, the legs and arms are not crossed.
- Closed eyes. It is easier for beginners to practice meditation with their eyes closed. If you want to keep your eyes open, try not to focus them on anything in particular. Stay relaxed, but stay focused.
5 simple meditation techniques
Filling with light
Wherever you are — at work, at home, on a trip, you can briefly close your eyes and imagine how light begins to fill you from all sides from space. You absorb it like a sponge, you are saturated with it. This will allow you to bring your emotions back to normal and relax.
Concentration on the breath
For those who want to know how to meditate properly, you should start with the basic meditation — breathing. Focus your mind on the point above your navel. Notice how your chest rises and falls as you breathe.
Purifying the Mind
Focus on the visual object. To free your mind, you need to focus on one thing at most. For example, on a candle flame or a crystal.
Chanting mantras
By chanting the mantras, you calm your mind and enter the right state for meditation. As mantras, the word “om” is usually used — a symbol of consciousness. Beginners can also repeat other words: “peace”, “silence”, “one”.
Practice visualization
Imagine some quiet place: a beach, a flower meadow, a forest. Relax and start exploring an imaginary hideout. Pay attention to the sounds, smells, and lights. Enjoy the space, and when you’re ready to leave, take a few deep breaths and open your eyes.
Practice in everyday life
Let meditation into your daily life. Try to practice every day at the same time. Go to courses taught by experienced mentors, watch video lessons. Read inspiring books.
Don’t think that by learning how to meditate properly, you will immediately become a Zen master. Practice works best when you focus not on the practice itself, but on the results. In the course of regular classes, you will notice that you have become calmer, more aware and happier.
