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How to practice meditation the right way. Benefits of proper meditation

Now there is a lot of talk about meditation, its beneficial effects on the body and the ability to concentrate. If you want to experience its effect for yourself, it's time to move from theory to practice. And here lies the biggest snag. How to start meditation for beginners? After all, you want to do everything right in order to achieve a 100% effect from the exercises. In this article, we will help you deal with all the subtleties in the practice of meditation.

Believe me: for this you don’t need to go to a special gym, have a lot of free time or be a super flexible gymnast. After all, meditation is far from yoga. Although this practice, if it becomes part of Everyday life will help you manage your mind and body. She will not make you a superman, but she will help you become a calm, balanced person. And what else do you need in our age of constant stress?

Benefits of Meditation

A lot of wise words have been written about the beneficial effects of Eastern practices on the body. But meditation helps not only improve blood circulation, relieve muscle tension and normalize metabolism. First of all, it affects the consciousness of a person. With this practice, we will be able to:

eliminate the effects of stress;
relieve mental stress;
achieve relaxation;
increase overall tone;
get rid of worries;
increase efficiency;
feel the joy of life;
get rid of insomnia, bouts of unmotivated anxiety;
discover hidden creative potential;
increase self-esteem;
hear the inner voice.

And if you don’t know where to start with your first meditation, first answer honestly to yourself the question: why do you want to practice it. It doesn't matter what your motivation is. The main thing is that you yourself understand it well enough. This realization of the ultimate goal will help you to make the Eastern practice a part of your daily life.

Step one. positive attitude

Our vain brain always fills the heart with anxiety. We are afraid that we are doing something wrong. That, in the end, there will be no positive effect. And when the result appears - how will we know about it? Do we have enough time to practice meditation? Where to do it? Are we young enough to meditate? All these and similar questions constantly drill into our brain.

But the beginning of meditation is that we must let go of disturbing thoughts. Otherwise, nothing will work. This will no longer be meditation, but a psychoanalysis session with elements of self-criticism. So we have to be totally positive. Even if you are saddened by something or anxiety eats you up, leave all negative thoughts for later. If you are a believer, then it will not be superfluous to pray. After all, turning to God already brings the soul into desired state. However, you must understand that meditation is not a single exercise. It should become your daily practice.

Step two. A matter of time and space

There is morning and evening meditation. How to start exercising if time is running out? When is the best time to start exercising if you are a night owl? Yes, it is true that at dawn, with the rising of the sun, our physical and mental powers are most fully manifested. But do not reshape yourself for the sake of theory.

Meditation is a practice, and it is individual for each person. It doesn't take much time to practice. If you're in a hurry to get to work, set your alarm five minutes earlier than usual. The time for evening meditation is even easier to find. Practice it in the bath or while lying in bed. The place for meditation should be quiet, calm.

People with experience can work on fresh air, in parks, on the beach, but more suitable for beginners closed space where nothing distracts from the exercise. Turn on the light or dim it - it's up to you. Someone can not relax in the heat, the other - in the cold. The temperature in the room is also up to you.

How to start meditation at home from scratch

Suppose you do not know anything about Eastern practices. It's for the best. Focusing on results only hurts the whole thing. Here you just need to enjoy the process itself. Have you already figured out why you meditate? Now try to get the most out of it.

A comfortable temperature in the room, sunlight or, conversely, the muffled flickering of candles, silence or pleasant calm music - all this should help you relax. You can light more incense of your choice. Disable mobile phone so that an unexpected call does not interfere with meditation.

How to start exercising, how much time to devote to the first exercise? Five minutes in the morning and evening is enough. Beginners often ask the question: how can you focus on one thing if you don’t know how much time has passed? That's what an alarm clock is for! However, try to make sure that its sound is not very sharp.

Morning meditation. What pose to choose

There are many schools of meditation. But they all teach that exercise serves two purposes:

Concentration of attention, charging with energy and vivacity, increasing the overall tone.
Complete relaxation, getting rid of stress, dropping the load of worries and anxieties, clearing the mind.

Needless to say, which practice is suitable for the morning and which for the evening. If you want to recharge your batteries during the day, which is full of work and challenges, then the posture must be special. Don't be afraid that you're in the wrong physical form to immediately sit in the asana "Lotus". This is not required from a beginner. First of all, you should be comfortable. Otherwise, the thought of stiff legs will negate all the benefits of the exercise.

Sit on a rug, and if necessary, on a pillow. Straighten your back, pull back the shoulder blades. Neck, spine and coccyx should be in line. If you find it difficult to maintain this position, lean against the wall. To get started, just cross your legs "Turkish style". If this is also difficult for you and after a minute your knees begin to ache, change your position.

For a European, it is more customary to sit on a chair. But place the buttocks on the very edge of it so that the spine does not touch the back. Place your feet straight and place your palms on your knees. You can sit on your knees. The back should be straight. Put your hands on your hips. But over time, you will want to adopt the Burmese posture for meditation. It is similar to the "Lotus", but the feet do not fit on the thighs of the opposite leg, but on the lower legs.

Postures for evening meditation

This practice is aimed at maximum relaxation. Therefore, the posture must be different. It is best to lie on your back. It may be a bed, but then there is a big risk of falling asleep. If this happens, don't be discouraged: even taking two minutes to meditate will help you sleep better and be more alert when you wake up. But cases of falling asleep during the exercise are typical only for beginners.

How to meditate at home and not fall asleep? Spread a blanket on the floor. Skip the pillow. Lie on your back. The head should be straight. It is permissible to tilt it slightly, but so that the neck is comfortable. Straighten your legs, slightly spread them to the sides. Hands should lie quietly on the sides of the body. This pose is also suitable for those who are contraindicated to sit with a straight back (for problems with the spine).

For short relaxation meditations, you can lie on your stomach. This pose is especially suitable for. How to start meditation at home? Spread a soft rug (or blanket) on the floor. Lie on your stomach with your face turned to the left. The hands should be at head level, palms down. Straighten your right leg and slightly bend your left leg.

Walking

This exercise is practiced not only in Buddhist, but also in Christian monasteries. The latter even have cloisters (courtyards with a gallery) or “labyrinths” lined with mosaics on the floor of the temple. With such walking it is useful to mark the beginning of the practice of meditation - to purify the consciousness, or its end as a phase of reflection.

With this exercise, the back and head should be straightened. Only the legs move, but the body remains motionless. Of course, it is difficult for a beginner to walk without waving his arms to the beat, without swinging his hips, but this habit will develop with time. Interlace your palms and place them on your stomach. With half-closed eyelids, but without tilting your head, focus on the ground or floor two meters from your feet. Even if you usually slouch, try to keep your back straight when walking like this. Then all the internal organs will take the right place and will function correctly. It will also improve blood flow and brain function.

Step three. Choice of practice

Usually people find themselves a guru, a more sophisticated teacher who instructs, teaches and supervises all phases of meditation. But such a person belongs to a certain school, current. And it’s not a fact that this practice is right for you. You have to figure out which meditation to choose. Where to start at home if you decide to focus on the subject? Select it first. It can be a burning candle - for beginners, the most suitable object, since a bright light in the semi-darkness itself attracts attention.

If you have chosen the correct breathing meditation, then no additional equipment is needed at all. Just turn your hands palms up and close the big and index fingers. Although in this case, the audio track will help you in the exercise. It doesn't have to be relaxing music. There are audio tracks with birds singing, the sound of the surf, the noise of the forest. There is a school of meditation which is based on the repetition of mantras. Having chosen any of the many practices, you must adhere to it further. After all, meditation is to some extent a process of self-improvement. You cannot move in several directions at once.

Step four. Feel the weight of our body

All practitioners, no matter what schools they belong to, are unanimous in their opinion on the topic of where to start meditation. The purpose of the exercises is to "refresh the brain", much like we restart a computer when it fails. Therefore, we should turn off our thinking apparatus for a while. But how to drive everything, absolutely all thoughts out of your head? To do this, the brain must concentrate on something very simple. This is an analysis of the state of our body.

We sit in a comfortable position for us. Feel your body getting heavy. Relax your face first. By the way, this is a useful exercise for those who want to get rid of not only unnecessary emotions, but also wrinkles. Let blissful languor descend on your torso. Wait until the relaxation reaches the tips of the fingers on the hands, and then to the shins and feet.

Step five. All attention is on the breath

At the first stage, thoughts are still bothering. But that shouldn't worry you. Many gurus explain how to start meditation for beginners. In parallel with relaxing the body, we should slowly focus our attention on breathing. It is not hard. IN ordinary life we breathe unconsciously, although it is the brain that commands the lungs to expand and contract.

But meditation is a process of controlled relaxation. We breathe exclusively with the stomach. We take air through the nose. We exhale through the mouth. We concentrate our attention on how the stomach swells and falls. If you are not the first time meditating, try to combine the fourth and fifth steps. Feel how your body relaxes with each exhalation. So the indefatigable brain will concentrate on the simplest things, and other thoughts (about work, problems, and so on) will simply recede.

Step five for practitioners of meditation based on mantras

If you have chosen this school, then you will be all the more worried about the question: "Where to start meditation for beginners, especially if you study at home and alone." It will be more effective if you record the mantras on tape. Repeat the words behind the player. Aloud, in a whisper or even to yourself - it's up to you. There is no need to memorize the text - it overstrains the memory and interferes with relaxation.

But repeated repetition leads to automatic acceptance of words. They become organic to your consciousness. Later, the need for a player will disappear by itself. Mantras will become part of the processes of relaxation and concentration. But when phrases are memorized to automatism, a certain difficulty may arise. An indefatigable brain will throw thoughts at you in parallel with the pronunciation of mantras. He will delve into the past, analyze past events, or head into the future, making various plans. Take it with calmness. Just return to understanding the meaning of the mantra, focus your attention on breathing and relaxing the body.

Step six. Become an outside observer

If we compare meditation with the process of rebooting a computer (in our case, the brain), then all the practices described above were just closing programs. By concentrating on the subject, breathing, relaxing the body, we simply turned off our mind. These are preliminary steps. The purpose of the practice itself is to achieve a degree of complete detachment from thoughts. They may appear, but rush past like light clouds driven by the wind.

It is not easy for beginners to go into the astral. How to meditate at home, you can tell in detail. But how to get out of yourself and become an outside observer? Modern man lives in an age of intense information flow. Many of what you have heard and seen you just have no time to "digest". Therefore, it is not surprising that the brain starts doing this when you are relaxed. This is what happens in those moments when a person falls asleep. But unlike sleep, you are in complete control of your mind. Let thoughts flow. The main thing is not to delve into them.

Striking a balance between concentration and relaxation

A beginner during the exercise may be tormented by various questions. What is the right way to start meditation? Does it work for me, or did something go wrong? Did I get rid of thoughts the right way? How long have I been meditating? Did I manage to concentrate? Am I pronouncing mantras correctly? But these doubts are just the thoughts that interfere with meditation.

Compare this to the process of falling asleep. If we persistently, forcefully tell ourselves that we should sleep, nothing will come of it. But it is worth being distracted - and you will quickly plunge into a slumber. However, meditation is not sleep. You must keep a "hand on the pulse" of your breath, body. You can't let your mind wander. But there is a fine line between effort and lack of will. And in the question of how to meditate at home, for beginners, this problem is the most difficult.

Imaging technique

You can just watch the sunset. If you manage to devote your full attention to this sight for 30 seconds, consider that you have already meditated. But another thing is when you are in a room where the objects are known to you and are no longer so interesting. Try to imagine different images. It can be a multi-colored fire, a kaleidoscope or something abstract.

The “Healing Qigong” school offers to start meditation by imagining yourself in some place where you feel good, calm, and safe. It can be a park, a forest, a beach, a mountain peak, a church, and even a cozy cafe where you like to visit. The main thing is that it should be a suitable place in which peace and tranquility will descend upon you. To enhance the effect of presence, you can turn on audio recording with the sounds of the forest, surf, babbling stream, and so on.

Meditation time

It is better to do exercises in the morning and in the evening. Gradually increase the time from five minutes to 15-20. How to start meditation in the morning? This is not physical exercise, where you need to jump out of bed and immediately do bends and lift dumbbells. You must completely get rid of the traces of a night's sleep. Wash up, make the bed. But don't eat breakfast. If you are too hungry, then eat something light. In the process of meditation, you should not be distracted by thoughts of food and rumbling in the stomach. But it is also impossible to eat especially densely. Do you already know how to start meditation? That's right, relaxation. But this will affect not only the arms and legs, but also internal organs. The stomach will also slow down its work, and if it is full of food, this will negatively affect your well-being. In the evening, meditation should be practiced two hours after dinner.

Now you know where to start meditation. It remains to give a few general recommendations.

First and most important: don't give up on failure. They happen to everyone. Perhaps on a certain day you are too excited to achieve relaxation and astralization. This is not a reason to stop practicing meditation.
Don't expect instant results. The first effect appears 1-2 weeks after regular practice.
Yes, classes should be daily. It is better to devote five minutes to meditation every morning than two hours once a month.
It is important not only the beginning of the exercise, but also the end of it.
After meditation, do not rush to jump up from the mat. Your "computer" (that is, the brain) turned off during the reboot process. Now you need to wait until it works again. Sit for a while with your eyes closed. Be aware of yourself here and now. Say that you are the master of your consciousness and are able to create your own life.

Meditation is very useful for a person, it helps to relax, relieve nervous tension and gain peace and self-confidence. You can learn to meditate at home on your own. It takes practice and time to achieve a meditative state. After a certain period of time, you can gain experience and meditate in any convenient place.

How to start meditating at home

When you get acquainted with meditation, the question immediately arises of how to start practicing correctly in the absence of experience and outside help. As a result, beginners who independently learn the basics of meditation face some obstacles. These reasons do not allow you to start meditation, while having theoretical knowledge.

This could be based on:

lack of time and lack of space for meditation;
striving for the correct and unmistakable achievement of the goal;
thinking that something is wrong and something needs to change.

Time for meditation

Some people are unable to start meditating because they believe there is no time for it. But, as it turns out, time for these classes can be allocated even with a very busy schedule. Having determined for yourself the importance of meditation, you can choose the time period for it.

The best option for such workouts would be morning and evening, 15-20 minutes is enough to start. The morning set of exercises will help you focus and gather your thoughts for the coming day. In the evening, such classes allow you to relax and bring yourself back to normal.

Meditation should be carried out daily, which will contribute to addiction. At first, it will not be easy to enter the desired state, but over time, practical skills will allow you to achieve the desired result.

Place to practice

It is better to practice meditation in a room where no one will disturb you. Any cozy corner in the house is suitable for such personal activities. It is preferable to meditate in one place, but if this is not possible, you can do it anyway.

After a while, when having mastered this art, the ability to practice in a crowded place will appear. This is one of the stages of mastery when it turns out to concentrate in a crowded and noisy space.

Strive to do the right thing right away

A person in any endeavor thinks about everything possible solutions to make it work. Often acquaintance with meditation is postponed until later, due to the certainty that there is still little knowledge. But it will be better to start with little knowledge, and in the process of learning to improve your skills.

Many people think that before starting to study the art of meditation, it is very important to change something in your personal life. Some think about quitting their jobs, leaving their families, or becoming a recluse. This is not uncommon, although it is partly true. According to tradition, yogis retired and dedicated themselves spiritual world meditation. Few are ready to go for it, for the majority of people who are ready to do meditation, this can be an obstacle.

Meditation at home

It is recommended to conduct daily meditations in one place and at the same time, thereby maintaining the daily routine. One of the conditions for a successful practice result is stability.
Before starting classes, it is advisable to ventilate the room, you can take a shower. There must be order in the place for meditation so that nothing creates additional obstacles.

Important in this process is the choice of posture, which can be different, not necessarily the position of the lotus, the main thing is to be comfortable and help to relax. Keeping your back straight will help you breathe properly. In the beginning, if it is difficult to keep your back straight, you can lean on the back of a chair. Feet are simply placed on the floor, and put your hands on your knees and try to relax.

Some meditate with music or light an incense stick to soothe themselves.

You can meditate by focusing on your breath. It is required to focus on breathing, breathe deeply and slowly. Listening to your feelings, you need to focus on them and on breathing. So at this time there will be no opportunity to think about different things, which will help to relax and put your mind in order. This is what is main point meditation.

It is possible to focus attention with repetition different phrases About myself. For this, it is not necessary to utter mantras, you can come up with any phrase that will set you up for success. This will help you focus and relax while meditating.

Visualization is also used to practice meditation. You need to turn on the imagination and imagine various images that will soothe. Focusing, for example, on the image of the seashore, you can relax and not think about extraneous things.

The most important thing in meditation is not to expect a quick and positive result. The effect cannot appear the next day. These classes can be compared with the training of athletes, only the exercises are done for the mind, not for the body. Sports success is not instantaneous, it takes time and patience. So the process of meditation needs practice.
No need to focus on the thought of not thinking about something during the session. Since it can become an obsession that will be constantly in the head. The most important thing is to try to relax.
Analyzing your feelings before and after classes will help you better understand your personal consciousness.

Before and after a meditation session, you should not eat heavily. Evening sessions are preferably done two hours before bedtime.

The most important thing in the process of meditation is that these classes are not coercive, in the case when there is no way to concentrate, then you can reduce the duration of the session.

Nowadays, people are often exposed to stressful situations and nervous tension. With the help of meditation at home, you can find harmony in your mind and improve your mood.

Meditation is extremely popular these days. More and more people want to know themselves, abstract from everyday problems and just relax their souls. Eastern practice is suitable for all categories of people, regardless of gender and age. But it is sometimes difficult for beginners to start meditating, because not only theory, but also practice plays an important role here. Let's look at the main aspects of meditation.

What is meditation

Meditation is understood as a set of skills, theoretical knowledge and certain exercises that allow a person to know inner world, penetrate the mind and relax the body.

With this practice, you will eventually begin to let go of earthly things, plunging into your own "I". Concentration on the spiritual component makes it easier for people to endure experiences, everyday chores and obsessive thoughts.

Oriental people who meditate regularly can do so anywhere and anytime. Practice is necessary to give fighting spirit, tempering the body and increasing the intellectual component.

A person rests only when his mind relaxes. At such moments, the body is given new strength, they can be drawn from the cosmos, nature or one's own mind.

Meditation is good because it replaces sleep. Just 3-5 minutes of immersion will fill the body with strength, as if you slept for 4 hours at the proper and favorable hours.

Eastern practitioners are famous for their wisdom, resourcefulness and out-of-the-box thinking. All this can be achieved through meditation. The brain works at a non-standard level, a person devotes himself to the process completely and is able to solve even the most complex tasks.

Throughout the session, the mind is cleared, only the necessary knowledge remains in the head without extraneous "garbage". When a person comes out of a trance, he feels different, rested.

Benefits of Meditation

True fans of Eastern practice fully believe that meditation solves all problems. It gives discipline, enlightens at a non-human level, leads to prosperity and knowledge of the world around.

The process itself pushes a person to his own being, as a result of which the essence stands out, the individual becomes a full-fledged personality. He no longer cares about the opinions of strangers and the imposed stereotypes of society.

Meditation fights the fussiness that everyone has modern man. Practice sharpens feelings and makes them brighter, against this background, personal life, relationships with family and friends improve.

Regular sessions give inspiration and push to new feats that a person could not decide on before. A charge of vivacity allows you to establish harmony with yourself.

Every person has a moral component to one degree or another. Meditation helps to highlight exactly what is closer to you, despite the obsession with society “this is impossible”, “that is bad”.

IN human body and reason in particular, certain creative possibilities, which is not always possible to implement by the standard trial and error method. Meditation allows you to dig deeper and discover what is closer to you.

Oriental practitioners do not bother their heads and do not exchange for trifles. Through meditation, they are cleared of rubbish thoughts, paving the way for full-scale action.

Conventionally, there are 5 stages that encourage you to meditate correctly, without missing important points.

Stage #1
First of all, you need to find time for meditation. It is best to meditate in the morning and in the evening, when the mind is already partially tired from the hustle and bustle.

Stage #2
After choosing the time, you need to decide on the place for the session. If you are a beginner, the best option would be a secluded place without too much noise and music. When you gain knowledge and experience, you will be able to meditate even at a noisy party with a lot of people. The marine environment, more precisely the sound of waves or the flow of a river, has an extremely favorable effect on the mind. In everyday life, people meditate at fountains, an aquarium or water coming from a tap in an apartment. If possible, it is necessary to turn on monotonous relaxing music, smooth, without unnecessary transitions that interfere with the process. Experienced practitioners do not advise to conduct meditation in the bedroom, since this environment is intended for sleep and nothing more.

Stage 3
The process of self-discovery and relaxation begins the moment you decide on the time and place, as well as find the right position. Most often they meditate in the Lotus position, but for beginners this option is not entirely suitable. Legs numb and interfere with concentration. To begin with, give preference to the position "in Turkish", or "half lotus". It is necessary to lie on the floor and spread your legs with your arms to the sides. The same can be done on a chair. Please choose another position if you wish. The main thing is that you can completely relax and not feel discomfort. Breathing should be accompanied by a full opening of the diaphragm, be calm and confident.

Stage 4
To enter a trance state, you need to relax your muscles. This point refers to the choice of posture, because if you correctly perform the previous step, you will relax even the muscles of the face. The whole body must be at rest, not otherwise. To push away negativity, experienced practitioners advise smiling like a Buddha. That is, the face looks relaxed, but a barely noticeable smile can be seen on it. To achieve this, some skill is required. It won't take long to smile and relax.

Stage number 5
When the previous steps are successfully implemented, the fun begins. Meditation is accompanied by reading a mantra, focusing on breathing. To do this, you need to close your eyes and concentrate on thoughts or mantras. When you just start the session, the mind will be distracted in every possible way, looking for loopholes to get out of the trance. In this case, it must be returned to the original point of concentration.

Meditation with mantras

Mantras are special expressions or words.

Today, there are several types of mantra - material and spiritual. Accordingly, the differences can be understood from the name. Material mantras must be uttered to bring wealth and other benefits associated with such values (material) into life.

The spiritual mantra is pronounced by those people who wish to find themselves or not to lose their acquired values (luck, etc.). In other words, this type of mantra is uttered by categories of persons who are not looking for material wealth.

Meditation on this technique attracts our compatriots because they simply do not understand the meaning of the mantra. As a result, spoken words do not evoke any emotions, positive or negative.

Words or expressions are pronounced in Sanskrit. Often one can hear the following from meditators: “Krishna”, “Om”, “So-ham”, etc.

The mantra "Krishna" is associated with the name of an Indian deity. When meditating under “Krishna”, an invisible dome is formed around the human body, which protects from negativity.

The mantra "So-ham" is suitable for all categories of people, because in translation it means "I am." The saying leads to the full knowledge of one's own "I" and finding harmony with the outside world.

If you decide to meditate with mantras, the first syllable is pronounced during inhalation, the second - during exhalation. At the end of the procedure, a person often falls asleep, there is nothing to worry about.

Some professionals use a rosary, each bead is responsible for one pronunciation. The mantra must be repeated 108 times, this is the number of beads in the rosary. By general principle choose a place, time, posture, relax and read the mantra slowly and without jerks.

Runes are complex magical attribute in the form of unique signs applied to a tree or a stone. With the help of such a product in ancient times, shamans performed various rituals and witchcraft.

Currently, modern psychics use magic stones in their activities. Meditation through the runes allows you to completely cleanse the human essence and comprehend yourself.

Keep in mind, if you decide to meditate with the help of runes, you should find a quiet and comfortable place. Nothing came to bother you. To properly carry out the procedure, it is recommended to take the correct posture, sitting straight on a chair with a back.

During runic meditation, it is customary to light a candle. It is worth remembering that the ancient ancestors considered fire to be one of the most strong elements. A lit candle will help to quickly plunge into a trance. The procedure will require only one rune of good Fehu.

As soon as you start to succeed, you can try using the Dagas rune or the stone of Destiny. For meditation you will need a pen and Blank sheet. Objects are needed to express your thoughts and emotions.

Rune Meditation Sequence

After choosing a suitable place, light a candle. Look carefully at the flame, concentrating all your attention on it. Gradually close your eyes and imagine a peaceful place. In your thoughts, you must plunge into the idyll.
The mind must be completely cleared and calm. Extraneous thoughts leave the head. Next, begin to visualize the rune. If you can visualize the magic stone in your mind the first time, great. Start pronouncing the name of the rune and ask it to open up to you.
Do not confuse your own thoughts and feelings with the image of the magic stone. Feelings should come directly from the rune. Feel, contemplate and listen to what comes from the stone. The procedure is rather complicated, but effective.
After you have been able to fully experience the rune, open your eyes and return to real world. Next, you need a sheet and a pen. State on the canvas all thoughts, feelings, phrases and possible events seen, sounds.
Meditation through the runes requires perseverance and patience. Few people manage to achieve the desired result the first time. Be persistent and calm at the same time.
Not all runes represent light and goodness. Be careful, many stones are dangerous and can significantly harm a person. Therefore, prepare in advance for meditation and study the subtleties of each rune.

Meditation duration

IN Eastern countries teachers recommend that beginners meditate twice a day. The procedure is preferably carried out in the morning and evening. After waking up, meditation allows you to recharge your batteries and energy for the whole day.
The optimal time for the procedure is the time of sunrise. You awaken consciousness and recharge positive emotions. At first it may seem that it is wrong to get up so early, especially in winter.
After the successful meditation As the sun rises, a person's consciousness changes completely. In the future, you simply will not be able to refuse such a miracle. As for evening meditation, it is necessary for relaxation and purification. Take stock of the day and get ready for bed.
If you are just going to comprehend self-awareness, the meditation time should start literally from 2 minutes. As you gain experience, you can increase the interval. Add 2 minutes each week.
Don't be discouraged if you don't succeed the first time. All achievements come with experience. In time you will be able to meditate enough for a long time regardless of place and time.

It is worth remembering that meditation is a kind of art. Start the procedure with a few minutes. The first meditations will take a little time. With the acquisition of experience, the procedure should take about 1 hour or more. The duration of meditation may depend on the capabilities of the body and brain.
Try to meditate at sunrise, after the first successful attempts you will feel a pleasant feeling that you will not want to give up anymore. After waking up, write yourself a reminder of the obligatory meditation. After sleep, the brain is still dormant, so you simply forget about the ritual.
Don't get hung up and don't think too much about how to properly meditate. The main thing is to start, then the procedure will go on knurled. During meditation, learn to listen to your body. After you learn to understand yourself, you can feel the physical condition and identify possible ailments.
To fall into a trance, you need to concentrate on breathing. Try, as it were, to track the intake and exit of air through the respiratory tract. Do not worry about extraneous thoughts, do not concentrate on them. Problems in the head are gradually eliminated.

Learning to meditate from scratch is quite possible. You have to believe that you can really do it. Comprehension of one's own consciousness is a fairly common and real practice. Having learned the inner world, you will significantly expand your worldview.

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How to learn to meditate at home on your own

The benefits of meditation have been scientifically proven - it allows you to heal a person physically and mentally, and for this it is not at all necessary to delve into the philosophical and religious aspects of these trainings. On the other hand, it helps to better understand their purpose. Many people are interested in learning how to learn how to meditate at home for beginners, and people who have many years of experience in meditation practice will tell about this.

Literally, meditation is a state in which all thought processes are completely suspended. They are replaced by contemplation, implying a calm understanding of one's essence in the midst of silence, not constrained by any boundaries of time. At the same time, the person is conscious, of sound mind, and his memory is clear.

This concept has long been closely associated with various religious practices, the purpose of which is to comprehend one's own personality as a particle of the One God, as well as one's place in the universe. Only by fully experiencing such overwhelming and incomparable sensations once, one can understand what meditation is.

Today it can be used by any person with different religions, as well as without it, the main thing is that he wants to maintain a calm, harmonious perception of reality.

There are many reasons why people meditate, and they are all facts, proven by research and time:

improves through practice brain activity and the quality of logical thinking, which contributes to learning and memory enhancement;
meditation is an excellent method of dealing with stress and depressive states, it is a kind of antidepressant that has no contraindications and side effects;
for many, meditation sessions are an opportunity to draw new ideas in the field of science and creativity from the earth's noosphere;
regular classes teach concentration of attention, due to the increase in the furrows and convolutions of the cerebral cortex - the result is an increase in mental abilities and the ability to always make the only right decision;
at the physiological level, classes not only relieve muscle and mental tension, but restore normal heart rhythm, stabilize blood pressure, eliminate sleep problems;
this practice is also important because it does not allow the human brain to age, in fact, renewing its tissues.

But the most amazing thing is that daily meditation sessions not only improve the quality of life, but also make a person a sensitive empath who understands the feelings of other people and other living beings. This is, first of all, a high consciousness, capable of compassion and sacrifice, which, in fact, should be a human essence.

In order to learn how to achieve meditative feeling, one can use different types practitioner, and at the same time, it can be physical or mental stress in a non-standard version. That is, when a person is so passionate about his occupation that he does not notice the events taking place around him. Rather, it is a spontaneous manifestation of inner silence against the background of absorption interesting activity. But let's talk about how you can cause a stay in such a transcendental position with direction.

How to learn to meditate for beginners at home

The desire to harmonize one's life, to find space for oneself to rest the body and soul is a natural need of human nature, and the practice of concentration and contemplation is ideal for this.

But first, you should learn the basics of meditation at home for beginners:

you need to decide on a place where no one will interfere with meditating for 20-25 minutes;
for concentration, you can use objects that help to relax with tactile contact - a rosary, rounded pebbles;
pleasant quiet music is used to create a favorable atmosphere, but if desired, you can conduct a session in silence;
some may need a dark eye patch and earplugs at first to achieve a sense of complete privacy;
exist different positions in which the lesson is held, and you need to choose the most convenient for yourself;
since contemplation is an integral part of the practice, one can achieve the desired state of mind by watching how a candle burns, water flows in a home fountain, and also by looking at colorful mandalas, geometric and transcendental paintings.

One of the most important requirements, directly related to the effectiveness of meditation, is a straight spine in a general, relaxed state. In addition, you will need to master one of the methods of proper breathing.

Starting classes, it is advisable to carry them out twice a day - in the morning and evening.

Of course, it is better to learn how to conduct the practice from an experienced instructor, but subject to the basic rules, nevertheless, it is possible to master the basics of psychotherapy. Detailed explanations regarding the above requirements will help beginners learn to meditate competently on their own.

Choosing a time and place for classes

If you decide to make useful and necessary changes in your life rhythm and meditate, first of all, you should think about finding a place that is secluded enough for you, where you will feel calm and comfortable.

You need to choose it, guided by the following criteria:

Despite the fact that in modern life it is difficult to find a space with absolute silence, you should try to find a quieter place where you will not be disturbed by the sound of the TV, loud music, extraneous noise associated with construction and repair.
Any room is suitable for this, but you should pay attention to the fact that it was put in order;
The room should be ventilated in advance, as breathing is of great importance and ensures the quality of meditation.
No one should distract you from an important matter, and this should be agreed in advance with relatives.
In warm weather, classes can be transferred to nature - if you have a private house, a place in the yard, in the garden on the banks of a stream or pond is suitable for this.
When it comes to how to learn how to meditate for beginners, the timing of the sessions also matters. It is useless to exercise relaxation during the peaks of one's biological activity. Each person has dynamic time periods when he easily copes with the most complex and difficult tasks. At this time, it is pointless to set yourself up for a calm, and even more so detached state.
The choice of clothing can also affect the result, so it is recommended to dress lightly so as not to feel uncomfortable.

Creating a special atmosphere

It is more convenient for someone to meditate in silence, but most people prefer an unobtrusive background in the form of soft, pleasant music. For this, special compositions are used, as a rule, with elements of the sounds of wildlife - the singing of birds, the surf, the murmur of a stream, the sound of rain. Suitable for this and mantras.

In addition, other additions are relevant:

Subdued light - it is undesirable to use top, bright lighting, it is better to turn on a sconce with a soft yellow light. At the same time, the room should not be too dark.
It is good if the room is decorated in warm pastel, green, purple or blue tones. A palette with a predominance of black and red shades can interfere with the development of a transcendental state.
Incense produces a relaxing effect, so if they are not allergic, the use of an aroma lamp, incense sticks and candles is welcome. But you can’t overdo it either - an overly thick aroma will rather interfere than contribute to relaxation.

Experienced gurus recognize the positive impact of these auxiliary components, however, they have their own opinions regarding music. Beginners musical accompaniment can interfere with concentration and proper breathing exercises.

The importance of correct posture

The position in which the practice is carried out should be comfortable. You should not choose difficult asanas, which are used only by advanced yogis - this requires good stretching and certain skills.

For beginners, simpler and more natural poses are relevant:

The optimal posture for meditation is lotus or padmasana, but for this a person must have a good stretch and healthy joints. In addition, sitting in this position requires a certain level of endurance.

How is meditation technically performed?

Meditation involves several stages, of which each lesson consists. Consider how to competently start the practice using the simplest but most effective technique:

first you need to prepare the room by airing it and dimming the lights, any mobile devices must be removed and the timer must be turned on;
the chosen position should not cause feelings of embarrassment and stiffness, because in this position you will have to spend about 15 minutes;
the spine should be straight, the chin slightly lowered;
gradually relax all facial muscles, eyes can be closed;
first, 5 deep breaths and exhalations are taken, and you need to take air in with your nose and exhale with your mouth;
you need to try to feel the weight of your body, control the relaxation of its various parts that are in tension, starting from the head of the face, going down to the arms, moving to the stomach, back, buttocks and further down;
with sufficient relaxation, we concentrate on breathing and count breaths up to 30;
after that, you can not continue the count, but attention is still focused on the respiratory function;
try to banish all other thoughts and observe your sensations.

Upon completion, you should not rush to get out of a new state - you need to open your eyes and change your posture slowly. Even if for the first time you did not experience any special sensations, you should not stop exercising - the transformation will definitely happen if you have patience and practice constantly.

Common Mistakes

Many are in a hurry to experience unusual sensations and make mistakes that prevent them from mastering meditation. The most frequent of them:

Too long meditations and excessive effort, which does not relieve, but increases tension;
Trying to achieve total absence thoughts. You should not do this, you just need to get used to watching them, as it were, from the side.
Disappointment with the result. Everyone has his own, but it is impossible to achieve something tangible after two or three classes.

What to do if you can't meditate?- a painful question that worries beginners. In fact, there is no unsuccessful meditation, each attempt is already a certain experience that a person acquires, and daily improving technique will improve the quality of classes over time and make the results more tangible.

Knowing the basic rules of such activities, it is not difficult to understand how beginners learn to meditate at home. With a certain degree of perseverance and patience, this practice gives amazing results - a sense of confidence, immunity to stress, a feeling inner rod, improved health and success in all areas of life.

If you have the skill of meditation, you can quickly and easily reflect, as well as receive hints from higher powers. However, this skill is not easy to acquire.

In this article, you will find information about what meditation is for beginners, how to learn how to meditate correctly at home.

What it is?

Meditation is a mental exercise aimed at immersing a person in a special state of consciousness. How deep this “special state” will be, and how much it will differ from the usual one, depends on the skills of the meditator. Therefore, in modern realities, meditation is usually understood simply as a state of deep relaxation. However, even such ordinary relaxation turns out to be very useful not only for resting the mind and body, but also for developing intuition and hidden abilities, obtaining important information from the world.

Preparation

Choose and equip a cozy place. It's great if it's a separate room. But if this is not possible, it is enough to highlight a corner in any part of the apartment. The main thing is to be quiet there.

It’s great if you put a coffee table in the corner intended for meditation, and place a candle and a small bouquet of flowers on it. In front of the table, put a small pillow on which you can sit so that the burning candle and flowers are in front of your eyes.

Now forget about everything you have read before! Yes, the equipment of the meditation corner is important. But beginners can do without all these bells and whistles. It is possible and even necessary, since the lack of round cushions for sitting and vases of flowers on the coffee table often become obstacles to starting meditation training. Meanwhile, all these things are useful, but not fundamentally important for learning meditative practices.

Therefore, if you do not have a coffee table, just use any quiet corner in the apartment. Sit on a rug, on any cushion, in an armchair or chair. Just do not lie down, because in this position you are likely to fall asleep.

Pick a time

If you seriously decide to master the practice of meditation, then you must set aside some specific time for it, which will be available to you every day. For beginners, the time before going to bed or early in the morning is good.

Prepare yourself physically

- Try to take a shower.
“If that’s not possible, then at least wash yourself.
– Wear loose, light clothing.
- Never try to meditate in tight jeans.
- Take off your shoes.
– Have a light snack if you are hungry.
- Go to the toilet.

Find a soothing music at

You can also meditate in complete silence. However, quiet calm music helps beginners well. For example, like this.

How long to do the exercise?

The standard recommendation for beginners to meditate at home says that the first exercise should be 5 minutes. But not all professionals who teach beginners agree with this. Many people think that 5 minutes is too long. So they suggest starting with 2 minutes. But strictly every day at the same time.

The first week you meditate for 2 minutes. On the second, add 2 more. And so for 5 weeks, until you reach a time of 10 minutes. 10 minutes of meditation is enough for many modern people. However, nothing prevents you from gradually increasing the duration of the exercises and further up to an hour and a half.

How to control your breathing?

Any collection of tips on how to learn how to meditate for beginners at home says that you need to breathe slowly, focusing on your breath. This is where most beginners make major mistakes. They get frustrated and never return to exercise. Therefore, it is important to know the following.

– Yes, you should only think about your breathing and relax. But you can't do it too violently. There is no need to track your breathing medically, that is, listen to yourself anxiously and suspiciously and think that you are breathing somehow wrong.

- You can not force breathing, gradually causing hyperventilation - a state that is in no way suitable for either meditation or relaxation.

Most beginners fail to think only about the breath all the time. Their thoughts float, float, and return to everyday events, unpleasant experiences, and so on. It's frustrating. A person begins to get angry at himself, annoyed. It is precisely these emotions that kill all the desire to meditate and the very possibility of doing it.

Therefore, if you realize that you are no longer monitoring your breathing, but are thinking that you forgot to buy bread, you should not start scolding yourself. Take it for granted. Yes, neither the first nor the second time you will not be able to fall into deep meditation. This is fine. Try to focus on your breathing again. But do not do it with anger and resentment at yourself.

Where to put the hands and feet?

We all know well the images of meditating people who sit either in the real Lotus position, or cross-legged, fingers clasped in mudras. Some people find these positions comfortable. But many don't. Therefore, if you are a beginner, do not bother yourself with the fact that you have to sit down somehow “correctly” and somehow “correctly” hold your hands. Sit where you feel comfortable. Hold your hands the way you do. Don't focus too much on this. Over time, you will find the most comfortable position for yourself. And it will not necessarily be the posture of meditating yogis.

Is it necessary to stop the flow of thoughts?

Beginners don't need to. To stop the flow of thoughts completely, you have to be a meditation guru. Therefore, do not strive for this, do not set yourself impossible goals that only demotivate. Then learn to stop the internal dialogue and apply it in meditation.

Approximate exercise scheme for a beginner

Sit in a comfortable position in a quiet place of your choice. Make sure nothing distracts you.
Turn on music suitable for meditation (optional).
Close your eyes and breathe slowly. Only through the nose. Track all your inhalations and exhalations. Think only of your breath.
You can say the mantra. You must pronounce it either to yourself or out loud, but very quietly, barely moving your lips. If you have chosen the mantra "sow ham", then say "sow" on the inhale, and "ham" on the exhale.
Think about your breath and, if you wish, say the mantra during the time that you have given yourself for the first meditations (2 or 5 minutes).
Then let go of thoughts about breathing and sit quietly with your eyes closed for another 1-2 minutes.
Just at this time, you can understand something that you have been thinking about for a long time, make a decision that has not been given to you for a long time, and receive some important intuitive information.
Repeat the procedure every day at the same time, gradually increasing its duration.