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Do meditation in simple ways

Meditation is not about belief but more about changing awareness, finding awareness, and achieving peace.


Maybe you often read and hear that there are many kinds of meditation, but they are basically all the same. A professional have their own method for practicing meditation.


Do meditation in simple ways



Frequently asked questions about meditation


In general, meditation is a practice in which a person uses techniques such as attention, or focuses the mind on a specific object, thought or activity to train mindfulness and awareness, and achieve a stable, calm and emotionally stable mental state.


Benefits of Meditation

This is often questioned and that there is indeed a lot of evidence that supports the various benefits of meditation, including meditation can help lower blood pressure, reduce anxiety, reduce pain, relieve symptoms of depression, improve sleep quality.


However, to get maximum results from meditation, you have to do it regularly like exercise at least do meditation 3-4 a week. Those who are accustomed to doing it will say 'meditation is really beneficial for their life'.


For a beginner to do meditation it can feel strange or even scary because you are required to sit in silence, sit with their innermost thoughts, feelings and do nothing.


Is doing meditation easy?

The funny thing is, it tends to be rejected by our thoughts. It's because of an unpleasant process. The first time you do meditation you will experience aversion, anxiety, or miracle at the same time.


This can be frustrating for someone to meditate, as you are required to stay in your place with all sound of world, noisy neighbors, children screaming in the street, the sound of a truck turning around, or a passing vehicle.


You have to let them come and go without againts it, this is not easy. Instead of thinking about the noises or trying to ignore them and getting frustrated when you can't, if you're struggling with this at an early stage, you can try earplugs or noise canceling earphones.


Should we make special preparations for meditation?

No, the main thing that needs to be prepared is yourself.


Because you will face obstacles of thought and feeling - restless, bored, afraid, anxious, overwhelmed, or generally resisting and this is normal in meditation. This is what makes someone then give up in doing meditation.


When you close your eyes and follow the instructions of your first guided meditation (either live or via tape), you will think your mind is busy, easily distracted, and restless.


Remember! Just because you have chosen to sit and meditate doesn't mean you will suddenly experience uninterrupted serenity, So naturally wavering until you are comfortable with the foreign idea of ​​letting go and doing nothing.


But, Over time and with practice, all the obstacles will decrease, and the process will become easier.


It is need a special place for do meditation?

If you want to do meditation at home, you don't have to have hidden rooms, candles, fragrances, or incense. This is different, If you take a meditation course you are certainly asked to follow their advice.


Meditation in the new-era can be do anywhere. You can meditate indoors or outdoors and can sit on the floor, cushions, benches, chairs, or whatever suits and make you comfort. You can also do the sitting cross-legged meditation near a tree.


Some people even do meditation when they feel overwhelmed at work. Some experts also recommend doing meditation before bed if you have insomnia.


What about meditation clothes?

Whatever clothes are comfortable for you, just wearing a t-shirt and training pants is fine. Because you are meditating, not exercising sweating.


Meditation time

If you ask 'when is the right time to meditate' A popular time to meditate is in the morning, although it is okay to find a time that fits your schedule, in the morning, noon, or night.


You also have a busy life, if you have free time use it to meditate. If you feel like you don't have time, make a schedule for meditation and incorporate it into your daily routine. Commitment is also an important factor in meditation.


The process to do meditation

It's easy to meditate if you pay close attention. Even doing meditation is simple.


Read through the steps, making sure you are in a place where you can relax in the process


1. A place to meditate

Maybe you are still confused about finding a place to do meditation. Like I said before, wherever you can. Maybe you are thinking of doing meditation in a quiet forest or under a waterfall, no problem.


If at home you can choose a place that has windows, open the windows and let the fresh air enter.


Office. If the company you work for has a break room, you can do there. Even meditation at the front of computer can be do or go to bathroom for a while.


Basically, meditation is created to control our emotions, the environment and the hustle and bustle can be used as a medium for meditation, this is to train focus. It is important to know that do meditation not meant to meditate in total silence.


2. Set a time limit

Doing meditation for at least 10 minutes, the most important thing is that the frequency of meditation beats the duration of meditation. If you are not used to it or are just starting out, you can meditate for 5 minutes first.


You can also set an alarm so you don't peek at the time constantly. If you are used to it you can do meditation for 20 minutes and continue from day to day.


3. Meditation positions

Find a seat or place that is comfortable for you. Correct posture: back straight, neck relaxed, chin slightly in. Rest your hands loosely on your lap or knees.


You can sit on a chair with your feet on the floor or you can sit with your legs crossed. Make sure you are stable and in a position you can hold on for a while.


For those of you who have difficulty sleeping, lie on your back without overlapping each other or folding, position a pillow over your shoulders and back of your head.


4. Close your eyes and breathe naturally

All you have to do is close your eyes, stay focused on your breathing, and let your mind do the job. This is one skill where you don't have to try to achieve something.


Feel your chest, shoulders, ribs and stomach. Just focus your attention on your breath flow without controlling its speed or intensity.


5. Get used to it

It helps to familiarize yourself with how the mind works and what to expect when you sit in meditation. It's like sitting on the curb watching the traffic and letting it go without getting caught in it.


If Mind Wanders. When this happens, just pay attention to what you are thinking or what is bothering you, then take your time and stop.


During meditation, your mind will wander. You may see other sensations in your body, things happening around you, or just be lost in thought, daydreaming about the past or present, perhaps judging yourself or others.


There is nothing wrong with thinking as naturally as breathing. This is the natural state of the mind for wandering.


You don't have to draw your attention, back to the breath. Instead, let go of whatever you are thinking, reopen your attention, then return to your awareness gently, being present with every inhalation and exhalation.


What matters is how we respond when that happens. Without taking too many judgments, without letting go and taking a moment to return to the present, and continue your meditation.


6. Body scanning techniques

A good introduction to meditation is the "body scan" technique, which is actually a great way to cultivate the gentle curiosity we need to bring to meditation.


What is a body scan? Imagine a copier-style scanner moving slowly above you, detecting any physical sensation in your body, without analysis and without trying to change your feelings.


With your eyes closed and starting at the top of your head, mentally explore your body, from head to toe. As you scan, pay attention to areas where it feels relaxed or tense, comfortable or uncomfortable, light or heavy, and so on.


You are simply constructing a picture of how the body is feeling right now, in the moment. Each scan takes about 20 seconds. Thoughts may pop up and distract you.


If so, simply go back to where you left off. In making body scanning a part of your meditation - familiarize yourself with bringing awareness to your thoughts and feelings.


Bottom line

Do meditation can be simple and can be difficult than most people think.


What meditation can do is change the way you choose to relate to, react to, and perceive the circumstances that are happening around you. It offers a pocket of silence amid all the chaos outside.


With consistent practice and with some open mind and willingness to investigate the changes it brings are gradual, subtle and intangible yet profound.


This involves growing awareness and understanding which can ultimately change how you feel about yourself and others.


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