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Hello dear readers of my blog! Meditation how to meditate correctly is the main issue that I want to address in this article. Because absolutely anyone can start this type of self-development, of any level of physical fitness and ability to concentrate their attention. In the last article, we already considered “What is meditation and what will it give to the common man”.

 Basic steps for beginners

1.Time

So, let’s be clear, how many times a day should you practice? Professionals recommend starting with once a day, and gradually increase the amount up to several times. There is a classic scheme for those who want to achieve results as soon as possible or have already reached an advanced level. It consists of three times: in the morning, during the day at any time and in the evening. In the morning you will tune in to an active day and recharge your batteries. And in the evening, relax after stressful situations or tension.

Only, given that after meditation there is a lot of energy, you should not start doing it before going to bed, otherwise you will face insomnia. Only two hours before bedtime, not earlier. And it is important to adhere to the principle: the frequency of the technique is more effective than the duration.

2. Igbohunsafẹfẹ

Regarding the duration — try to start with at least 10 minutes, this is the minimum time that takes, for example, the stage of contemplation or concentration. Over time, you will get so used to it that it will in itself become necessary to meditate as often as possible. And then you will no longer look for excuses, but time to devote it to your health and well-being.

Never practice on a full stomach. Only on an empty stomach, 2-4 hours after eating. After completion, you can eat no earlier than 15-20 minutes later.

3. Duro

The lotus position is not required at all, it is quite possible to relax while walking. So, you can sit anywhere and on anything, adhering to the basic rule: your back should be even. That is, the spine and neck are even, if you stoop — this can have a destructive effect on the body. It is quite possible even lying down, but it is risky, because in the absence of experience and self-control, you can fall asleep. The tip of the tongue, in order to avoid strong salivation during relaxation, must be placed in the larynx behind the front teeth.

Close your eyes, sometimes it is allowed to open them slightly, when relaxation reaches its maximum effect, they open slightly on their own.

4. Ibi

It is best to perform any technique in nature, near water or in the forest. If the weather conditions are not possible or do not allow, a homely atmosphere is quite suitable. The main thing is that the room is ventilated. Preferably not in the bedroom, otherwise there is a risk of falling asleep, because subconsciously the body tunes in to sleep when you close your eyes and relax. But, if there is no other option, over time you will get used to concentrating and not falling asleep.

5. Itunu

Sitting with a straight back is very difficult at first, tension accumulates in the lower back, and thoughts are distracted due to discomfort, which will interfere with concentration. Sometimes there are tips that you need to be patient until you get used to it. But this is absolutely impossible. A person meditates in order to improve the condition of his body, and not to harm himself. Therefore, if you are engaged in nature, lean on a tree or a stone, a pillow placed under your lower back will save you at home if you lean against the wall.

Dress comfortably and comfortably so that you have freedom of movement. And also to not feel cold or hot.

Necessary rules for beginners

There are rules that consist of five letters P. If you follow them, success and benefit will be ensured, in extreme cases, as professionals warn, you will simply lose time. This art must be practiced:

1. Constantly. If you started, then every day, without being led by excuses, you need to keep fit.
2. Gradually. It is not safe to move on to complex exercises or immediately start with hourly practices.
3. Consistently. We learned, consolidated, and only then we move to another level.
4. Long. A noticeable effect can be achieved in three days, but to get significant results, you need to practice at least three months.
5. Correctly. I already wrote that the most important thing is not the quantity, but the frequency of the technique.

Items that make the exercise process easier

1. Rug. It will be uncomfortable to sit on a hard surface even for 10 minutes. Get a special yoga mat or towel.
2. Bench. There is a special bench with an inclination forward to relieve the load from the back. If you choose a position on your knees, then there is a risk of “sitting your legs”, and with the help of this device, the weight is removed from the legs, which allows you to stay in one position for a long time with normal blood circulation.
3. Timer. Since at first it will be difficult to keep track of time, due to the fact that the inner feeling from habit can fail, a timer or clock will help you. Then you won’t be distracted. Just program a calm and pleasant melody, otherwise you may be frightened by surprise, which is highly undesirable.
4. Pillow. There are different types that also help relieve tension and stress from the back. In addition, it is not always safe to stay on a cool surface for a long time.
5. Mask. For beginners, to avoid the temptation to open your eyes and thereby distract yourself, it is quite possible to use a sleep mask.

Signs of a meditative state

How do you know if you are in a state of meditation? Signs of the correct execution of the technique:

• The body will relax to such an extent that at times it will seem that you will not be able to move.
• Gradually notice that the thought process will stop, which you will observe as if from the side.
• Breathing will be measured and deep.
• Feelings will also decrease in intensity over time.
• Cheerfulness will appear, you will feel a surge of strength.
• You will no longer ask this question.

iṣeduro

• You should not scold and punish yourself if you can’t free your mind from thoughts or completely relax and concentrate. There is a time for everything, just allow yourself to be in that state, allowing the process to continue. In this case, gradually thoughts will slow down and in an instant will stop pestering you.
• Do not chase the result, but enjoy the process.
• For deeper relaxation, you can turn on light music, preferably with Chinese motifs, or the sounds of nature (sea, rain, wind …).
• If relaxing outdoors, avoid wind, rain, or hot sun. Don’t test your willpower.
• Before you start exercising, you should feel well-rested. With chronic lack of sleep, it is not recommended to meditate. The number of hours of sleep should reach at least 7 hours a day. Provided that you follow this rule, over time you can reach the level where half an hour of relaxation replaces an hour of sleep.

Recommended positions for beginners

To understand how to learn how to achieve relaxation, I suggest trying positions that are ideal for those who are just starting to practice. They are easy to use and comfortable. Listen to your feelings, notice how your body reacts, and understand which position will be useful for you:

1. «Turkish»

It stretches the back and strengthens the spine. You should cross your legs while sitting on the floor. Align your back. Raise the crown up, and the chin, on the contrary, down. If your knees are hard to keep on weight, pillows or a towel will come in handy. Place your hands on your knees, palms up, or cross in the lower abdomen.

2. “Diamond Pose”

With this position of the body, one can achieve peace and become as strong as a diamond.

It is necessary to kneel, bring the feet together and put them under the buttocks. By the way, this pose is one of the few that can be done after eating. Because it speeds up the digestion process.

3. «Asana of the sage»

Great for breath control, increasing concentration and awareness of your sensations. You should sit so that the sole of the left foot rests on the right thigh, and the right foot should lie on the left ankle. Place your hands, as in the Turkish position, palms up on your knees.

Breathing for beginners

Proper breathing technique should also be comfortable and natural, especially at the beginning of the practice. Because without the supervision of a specialist, you can harm your body. Just try to breathe naturally, as you relax, your breathing will slow down by itself. If you deliberately delay the pauses between inhalations and exhalations, you will not be able to concentrate and achieve relaxation.

The only thing you can try in the initial stages is to breathe with your stomach, and not with your chest.

Awọn ẹsan

These are special exercises that help you return to reality without any negative consequences. The rhythm of everyday life is very different from the rhythm during the technique, so it is important to gradually prepare your body and mind to return to the fast pace of life. It is not necessary to make all the compensations, choose the most suitable for yourself:

• If saliva accumulates in your mouth, swallow it.
• Rub your palms and make movements similar to washing, only without water.
• Rotate the pupils 15 times in each direction with eyes closed, then open them and repeat.
• Tap your teeth a certain number of times, for example, 36.
• Comb your hair with your fingers, the movements must be from the forehead, temples and to the very back of the head.

You will learn about the methods of meditation in the article: “The easiest to learn and effective way of meditation.”

ipari

That’s all for today, dear readers of the blog! Learn to listen to yourself, notice your feelings, and as David Lynch said: “The most important thing in meditation is you get closer to your true essence.” Good luck, relaxation and enlightenment! Don’t forget to subscribe to blog updates.