The purpose of meditation is to focus the mind, relax the mind, and ultimately achieve greater mastery of self awareness and deep inner peace. You may not know it, but you can meditate anywhere, anytime, no matter how noisy your surroundings are, and you can find your own peace and quiet. This article will introduce you to the basics of meditation and lead you on the path to self-enlightenment.
1, Choose a quiet environment.
Meditation should take place in a quiet, peaceful place that allows you to focus on your meditation without being distracted by external stimuli. Whether you’re meditating for five minutes or half an hour, find a place where you won’t be interrupted during your meditation. It doesn’t have to be a big place, a cloakroom or your office are good choices, but make sure it’s completely private during your meditation.
For beginners, it is especially important to avoid external distractions. Turn off TVS, cell phones and other devices that may make noise.
If you want to listen to music, try to choose music that is quiet, soft and repetitive to keep you focused. Another option is to turn on the tap a little — the constant sound of running water can calm your mind.
One thing you need to understand is that meditation doesn’t require total silence, so you don’t need to wear earplugs. The roar of a lawnmower outside and the barking of a dog next door do not prevent effective meditation. In fact, being aware of the noise and learning to ignore it and focus on meditation is an important part of successful meditation.
For many people, meditation outdoors is a good option. As long as you don’t sit on a busy road or in any other noisy place. You can choose to sit under a tree or on your favorite lawn in the garden.
2. Wear comfortable clothing.
One of the purposes of meditation is to get rid of everything and calm the mind. Tight clothes will only make you feel bad. It’s best to meditate in loose clothing and take off your shoes.
If it’s cold, wear a sweater or cardigan. If your clothes aren’t warm enough, the mere thought of “how cold” can exhaust you and force you to interrupt your meditation.
If you’re in an office or any other place where it’s difficult to get undressed, make sure you’re at least as comfortable as possible. Take off your shoes and dress jacket, unbutton your shirt collar, and loosen your belt.
3. Decide how long you want to meditate.
Before you start meditating, you should plan a time to meditate. Most experienced meditators recommend 20 minutes of meditation twice a day; But for starters, you can start with five minutes a day.
Once you decide to meditate on a regular basis, stick to it. Don’t give up just because it doesn’t work. It takes a lot of practice to meditate successfully — and the most important thing for you right now is to keep at it.
As much as you’d like to finish your meditation with a stopwatch, it’s best not to repeatedly check the time. You can set an alarm with a soft ring to remind you when the time is up, or you can end your meditation based on an event, such as your partner getting up or the sun hitting a spot on the wall.
Because meditation requires sitting still in one place for a period of time, it is best to minimize tension and fatigue in all parts of your body before you sit down. Taking a few minutes to do some stretching will help you relax your body and mind in preparation for the rest of your meditation. This will also help you relax your mind while meditating, rather than focusing on one or two sore joints and muscles.
For those of you who spend a lot of time in front of a computer, remember to stretch your neck, shoulders and lower back. For those who meditate in the lotus position, pay attention to relaxing the legs, especially the inner thighs.
If you don’t already know how to stretch, consider learning different stretching techniques before you meditate. Many meditation experts recommend a relaxing yoga routine before meditation.
5. Sit in a comfortable position.
As mentioned above, it is important to relax your body during meditation, so you should find a position that works best for you. Traditional meditation involves placing a mat on the ground and sitting on it in a lotus or half-lotus position. Unless your legs, hips, and lower back are soft, it will take some effort to keep your back straight and straight in the lotus position. Choose a position that will shift your weight up and straighten your back.
However, you can also choose to sit on a mat, a chair, or a meditation chair without crossing your legs.
Your pelvis should be tilted slightly forward so that your spine is just above the center of your thigh bones, between the two points that support your weight. To maintain the correct pelvic position, sit on the front end of a thick cushion, or place a 7.6-10.2-centimeter padding under the back legs of the chair.
The so-called meditation chair is usually this kind of chair with an Angle. If your chair is level, put something under the back leg of the chair so that it leans forward 1.3-2.5cm.
6. Straighten your spine after sitting.
Maintaining good posture while meditating will make you more comfortable. Once you’re in a comfortable position, focus on adjusting your back. Starting at the perineum, work your way up each vertebra until each is just above the other, supporting the weight of your body, neck, and head.
You need to practice a few times to find a position that relaxes all your muscles, and then you’ll be able to stay straight with ease. If you feel tension in any muscles, relax. If you feel unable to relax when you straighten your back, then you need to restraighten your spine and straighten your body in order to relax the area where you are tense.
The most important thing is to feel comfortable, relaxed, and with a straight torso that allows your spine to support the weight above your waist.
Traditional meditation gestures involve placing your hands on your folded legs, palms facing up, and your right hand on top of your left. However, you can also let your hands rest naturally on your lap or at your side, however you like.
7. Close your eyes.
You can meditate with your eyes open or closed, but as a beginner, try closing them first. Closing your eyes shuts out visual distractions and helps you focus.
Once you’re comfortable with meditation, you can try meditating with your eyes open. This helps meditators who tend to fall asleep with their eyes closed or are too focused to be effective, as well as those who tend to see disturbing images when their eyes are closed (which only a few people do).
When you meditate with your eyes open, learn to “empty your mind,” which means not focusing your attention on a particular thing.
However, you don’t need to be spaced out to the point where you’re in a daze — the purpose of meditation is to feel relaxed and awake.
8. Follow your breath.
It is the most basic and versatile of all meditations, so breathing meditation is ideal for beginners. Pick a spot just above your navel, focus on it, and feel it rise and fall with your breath. Don’t try to change the rhythm of your breathing. Just breathe as you normally would.
Try to focus on the breath itself. You just need to know and be “aware” of the breath, without any “thinking” or judgment about it (e.g., this breath is shorter than the last one).
9. You can try to imagine images to help you meditate.
For example, imagine a coin above your navel rising and falling with each breath you breathe. Imagine a buoy in the ocean, bobbing with the waves of your breath; Imagine a lotus flower on your belly that opens its petals with each breath.
If your mind starts to wander too much, don’t be afraid — you’re just a beginner, after all, and meditation, like anything else, requires practice to make perfect. You just have to bring your mind back again, focus on your breath, and stop thinking about other things. Put aside those petty thoughts and gather your mind.
10. Repeat a mantra.
Mandela meditation is also a common form of meditation in which you repeat a mantra (a single word, word or phrase) over and over again until you gather your mind and enter a deep meditative state. You can choose anything as a spell, as long as you can remember it.
As a beginner, you can choose words like “Yi”, “ning”, “jing”, “an”, “silent” and so on.
If you want to choose a traditional mantra, you can choose the syllable “Om,” which stands for “omnipresent consciousness,” or “Sat, Chit, Ananda,” which means “presence, consciousness, joy.”
Repeating the mantra helps meditation, allowing the words or phrases you say to sink into your mind. If your mind wanders again, don’t worry, just shift your attention again and focus on reciting the mantra.
Once you’re in deep consciousness, you don’t have to keep repeating the mantra.
11. Focus one’s attention on something.
Just like reciting a mantra, you can choose to look at something and focus on it, bringing you into a level of deep consciousness. This is one of the methods of open-eye meditation, and many people find it easier to enter deeper consciousness if they find a place for their eyes to settle.
You can look at anything you choose, but many people find it most comfortable to look at a single light from a candle. You can also choose such things as crystals, flowers, images or statues of saints – such as Buddha, and so on.
Place the object at eye level so that you can look at it level with your head and neck completely relaxed. Focus on it until the outside of the focus of the field of view gradually blurred, only it is left in the field of view.
If you concentrate on something like that, you will feel yourself in a deep state of peace without external distractions.
12. Learn to visualize.
Visualization is also a common meditation method. Use this method to create a peaceful scene in your mind and explore it gradually until you achieve complete peace. You can simulate the scene as you like, it doesn’t have to be realistic, it should be adapted to your own situation.
You can imagine a warm beach, a lush meadow, a quiet forest or a cozy living room with a fire. Whatever scene you imagine, turn it into a sanctuary for your soul.
Once you’re inside the Temple, you can start exploring. You don’t have to “create” your surroundings, they’re already there. Let your mind take the first step.
Pay attention to the sights, sounds, and smells of the Temple — feel the breeze on your face, the warmth of the flames. You can stay in the Temple as long as you want, and let it expand and become more real. If you want to leave the temple, take a few deep breaths and then open your eyes.
Remember, the next time you meditate, you can either come back to the same place or imagine a new scene. Any scenario you imagine should fit your situation and be a reflection of your personality.
13. Body scan.
Body scanning refers to consciously focusing your attention on one part of your body, moving up and down the body, and consciously relaxing them. This simple meditation will relax your mind as well as your body.
Close your eyes and choose a body part to start with, usually your toes. Focus on receiving sensations from your toes and consciously relax any tight muscles. After thoroughly relaxing your toes, shift your attention to the whole foot and repeat the relaxation steps.
Work your way up from the bottom to relax your feet, calves, knees, thighs, roots of thighs, buttocks, abdomen, chest, back, shoulders, arms, palms, fingers, neck, face, ears, and crown for as long as you like.
After you have relaxed each area, focus on your whole body and enjoy complete peace and relaxation. Finally, rest with the breath for a few minutes before finishing the meditation.
With regular practice, this technique will make you more aware of your body’s various sensations and help you cope appropriately.
14. Try heart Chakra meditation.
The heart chakras are one of the seven chakras– the seven energy centers — in the human body. The heart Chakra is located in the center of the chest and corresponds to love, compassion, peace and tolerance. Chakra meditation can help you feel these emotions and communicate them to the outside world. First, keep your body in a comfortable position and focus on your breathing.
To feel more relaxed, imagine a glow of green energy pouring out of your chest and into the palm of your hand. This green energy is love, life, and other positive emotions that you feel in this moment.
Imagine love and light flowing through your body. When you’re ready, lift your hands away from your chest and release the energy in your palms to the people you love and the world.
Take a moment to sit and feel the positive energy within and around you. When you’re done, gradually bring yourself back to awareness of your body and breath. Gently move your fingers, toes, and limbs, then open your eyes.
15. Try walking meditation.
Walking meditation is also a method of meditation in which the meditator experiences the gait of walking and feels his or her body’s close connection to the earth. If you plan to do long periods of sitting meditation, it might be a good idea to alternate some walking meditation sessions.
Choose a place for walking meditation with as few distractions as possible. It doesn’t have to be wide, but you can walk at least seventy straight steps without turning. If possible, take off your shoes.
Keep your head up, eyes straight ahead, hands clasped in front of you. Take a slow, deliberate step with your right foot. Pay no attention to any sensations in your feet and concentrate as much as possible on the act of walking. After taking the first step, slow down and then take the second step. Under no circumstances should two feet go together.
At the end of the walk, first stop steady steps, resume standing position. Then, first out of the right foot, turn around. Go back the way you came. Again, walk slowly and deliberately as you did before.
During walking meditation, try to focus on the movement of your feet rather than anything else, just as you focus on each breath in and out during breathing meditation. Clear your mind of distractions and feel the relationship between your feet and the earth beneath them.