You have long heard about meditation, or perhaps even read books on meditation, but so far theoretical knowledge has not turned into practice. This article is for you, for those who want to take a new path and calm their mind. For beginners, meditation may seem something strange, little studied, but all this until you understand what the essence of meditation is, and it is to stop the thought process. Of course, this is the highest goal of meditation, achieved at more advanced levels of practice. Experienced meditators come to the point where they become one with all that exists; for them their Ego ceases to exist, the concept of individuality fades into the background, and when the meditation itself is performed, it is completely absent – after all, the meditator dissolved in the object of his meditation, became one with him. All this is still quite difficult to imagine. We are talking about mental, mental processes, and to some extent physical ones. In general, the techniques and methods of meditation are aimed at working with consciousness, expanding its boundaries without the use of any other means. Only consciousness, thought processes, the will and desire to practice meditation are engaged in the work.
How to learn to meditate for beginners at home
To master meditation, you do not have to enroll in full-time meditation courses. You can start practicing yourself at home. It is very comfortable. You can do meditation at any time of the day: even in the morning, immediately after waking up, even in the evening, before going to bed, which will also have a beneficial effect on the rest itself. At the initial stage, breathing exercises are well suited as techniques: concentration on the breath itself will help focus the mind, collect it at one point. This alone will allow you to free yourself from a large stream of thoughts and disconnect from daily problems. If you have not yet decided on where to start, what meditation to choose as a means to calm the mind, and would like to learn more about the various methods and approaches to meditation, then you can stop the choice on the presented program for beginners , learn everything and do the first steps led by an instructor practicing meditation for over 20 years.
What you need to know before you meditate
- Before starting any meditation at home, care must be taken to ensure that the following requirements are met.
- Choose a place where you can stay alone.
- Pets should stay in another room so as not to distract you.
- Disconnect all phones, devote this time only to yourself.
- The light may be natural, but not too bright to make it easier for you to relax and immerse yourself in meditation.
- It is better to do meditation while sitting in Siddhasana or Padmasana. If while these poses cause discomfort, then you can choose any other stable posture so that the spine remains straight.
- You should not set an alarm clock or timer to exit meditation, as this will simply “tear” you out of the process. Everything should take its course and calmly.
How to meditate so as not to fall asleep
Sometimes beginners to meditate ask what to do when the body calmed down so much during the process of meditation that a person fell asleep. If you sit well and nothing bothers you, then, of course, you can fall into a dream, but if you are sitting in Padmasana, and she is still not quite comfortable for you, then any falling asleep is excluded here. Therefore, they so often emphasize the importance of the position used by the meditator.
You can practice meditation in a horizontal position, but here for beginners there is a greater risk of going to sleep. With experience, it will no longer matter to you in which pose to meditate. You will learn to stay in this state, and even doing another practice in the pose of Shavasana, you can remain receptive, meditate, but not fall asleep.
How to learn to meditate at home: a variety of techniques
The most accessible meditation techniques are related to concentration on breathing. These are simple pranayama. You can start by observing your breathing and making sure that your thoughts are not distracted during this process. It would seem, what is the importance here? Everyone knows the rhythm of breathing, but it is so important that it can change your way of thinking, calm your mind, redirect your thinking process and improve the work of many systems of the physical body. This principle is also used for practicing the vipassana course . It is universal, so it is very important to master it from the very beginning.
Meditation – watching the breath
In the initial stages, try to just watch the inhale and exhale for several minutes. Stay calm at the same time. Nothing if thoughts were distracted and switched; this is quite normal at the initial stage, although most people begin to worry about this, criticizing themselves internally. Criticism will not change much. Just return your thoughts to the very object of meditation: in this case, it is a breathing process. Each time, you will begin to notice that you are distracted less and less, and this is a good indicator. Soon you will be able to meditate in this way at full concentration for 5 minutes. In the future, you can increase the time of practice, gradually bringing it to 30 minutes.
A good technique for beginners is a trataka. All that is required here is to stare at the flame of a candle and not blink. At first it will be difficult to keep your gaze for even one minute, but with practice you will develop a steady focus. If you get tired quickly, you can take breaks of 20 seconds, closing your eyes.