Meditation for Beginners :
What is meditation?
Meditation is a simple but changeable skill. This can help you relax, understand yourself and develop your innate potential. If this sounds a bit vague, it’s because there are different types of meditation for different purposes.
Meditation
One technique for intensive meditation is to focus on one point. This may include observing your breathing. Remembering a word or spell. Candle flame. Watching repeated gongs or rosary counts. Because concentration is challenging. Beginners can meditate for a few minutes and then practice for a longer period of time.
Mindfulness meditation
Mindfulness meditation techniques encourage practitioners to observe thoughts as they drift by. The purpose is not to participate in their thoughts or judge them. But just pay attention to the personal psychological record that happened. Through mindfulness meditation, he can see how his thoughts and feelings move in a specific way.
Other meditation techniques
There are several other meditation techniques. For example, the daily meditation of monks directly focuses on cultivating compassion. It involves visualizing negative events and rearranging them in a positive way. Changing them with compassion and moving meditation techniques, such as Tai Chi, Qigong, and walking meditation.
What is a spell?
When we talk about meditation, another word that often comes up is mantra. What is a spell? In short, mantras are words or sounds that you repeat during meditation to help you focus. “Mantra” is derived from Sanskrit:
man is the root of the word “soul”, and the seal is the root of the word “tool”. Mantras help us get rid of the constant flow of thoughts. (Sometimes in a hurry) Remember through our thoughts that not all forms of meditation use mantras.
How to meditate
People who are new to meditation are often scared. They imagined a monk sitting in a lotus pose on the top of the mountain for several hours. But the truth is that meditation is easier and more accessible than most people think.
This is a simple 10-step meditation guide for beginners:
1. Sit up straight
The most common and easily attainable meditation posture is sitting on the floor, chair or stool. If you are sitting on the floor, sitting cross-legged in the seat is usually more comfortable. Convenience is the key Now imagine a rope extending from the top of your head to pull your back, neck and head to the ceiling. recover.
2. Relax your body
Close your eyes and explore your body. Every part of the body relaxes one by one. Start with your toes, feet, ankles, and calves, and then pass through your body. Remember to relax your shoulders, neck, eyes, face, chin, and tongue. These are common areas for treating tension.
3. Composure
You now sit up and relax. Take a moment to calm down. Sit down and pay attention to your surroundings, your body, your surroundings, don’t react, don’t try to change anything. Beware.
4. Breathing
Focus on your breathing. Breathe quietly but deeply, hook the diaphragm and fill the lungs. But don’t breathe hard. Pay attention to how your nose, throat, chest, and stomach breathing feel when you inhale and exhale.
5. Set a mantra
Mantras can bring spiritual benefits. Vibration and change or just focus during meditation. They can speak loudly or silently. For starters, a simple and easy mantra is to chant quietly every time I exhale.
6. Calm down
When you focus on breathing or spelling, your heart will begin to calm down and become present. This does not mean that this idea will not happen. When thoughts appear, think about them, put them aside, and focus on breathing or spelling. Don’t cling to your ideas. Sometimes your mind will be busy and full of internal conversations, while other days it will be calm and focused. Bad or bad
7. At the end of the training
There is no suitable time to meditate. However, as you become more familiar with the exercises, it is usually easier to sit for a short period of time (5-10 minutes) at first. Meditate longer If you want to sit still for a while, set an alarm. Another option is to decide to count the number of breaths before the end of the training. The suitcase (steering wheel) is a convenient tool for counting breaths.
8. How to end training
When you are ready to end the exercise, slowly guide your consciousness. Pay attention to your presence in the space around you. Shake your fingers and toes gently. Begin to move your arms, feet, arms and legs. Open your eyes. Slow motion. Get up peacefully
9. Practice often
Consistency is more important than quantity. 5 minutes of meditation a day will reward you for more than 2 hours of meditation every day of the week.
10. Practice anytime, anywhere
Most beginners find it easier to meditate in a quiet place at home. But once you feel more at ease, start exploring new practice places. Meditation in nature can bring peace. And take this opportunity to meditate on the bus or office chair, which can play a good anti-depressant effect.
Meditation is the easiest way. Effectively and comfortably sooth the busy mind. Relax your body, take control of yourself, and find inner peace in the complicated daily life. Start meditating today and get rewards.
Benefits of meditation
Research on the relaxation response has documented the following short-term neuroprotective benefits:
• Low blood pressure
• Better blood circulation
• Lower heart rate
• Sweat less
• Slower breathing rate
• Reduce anxiety
• Reduce blood cortisol levels
• Improve happiness
• Less stress
• Deep relaxation
Therefore, after reading all the benefits of meditation and the meditation guide, I think nothing will stop you from practicing from now on!