Meditation for beginners: where to start and how to do it right?

People are used to thinking stereotypically. If unpleasant stories happen in their lives or life goes downhill, they immediately grab onto sedatives. And none of them will remember that remedies for negative manifestations have long been invented by our ancestors. They used meditations, to restore mental strength, raise self-esteem and even improve the financial situation.

The main thing is to believe in yourself and in the strength of your consciousness. Experience and knowledge will come as soon as you start to practice.

It is difficult for an ordinary person who does not believe in anything to explain things that cannot be touched. Such an individual can only be advised to believe in himself. To do this, he needs to know what the word meditation means. So, meditation is the impact on mental activity, which will subsequently go into a state of deep concentration.

There are several types of meditation. There is unidirectional... In the case of its implementation, the person focuses on something or says something, or listens. There is a meditation that is based on the void. In this case, no thoughts should arise in the person's mind.

Now let's move on to the essence. Meditation abhors fuss. Therefore, in this question, each answer takes on special significance. This is evidenced by the research of scientists. They have shown that practices have beneficial effects on health.

As a result of classes with the human body, the following changes occur:

• there is a significant strengthening of the immune system;
• if a person suffers from high blood pressure, then it decreases, and the activity of the cardiovascular system also improves;
• a person suffering from headaches can quickly get rid of such an ailment;
• diseases disappear;
• resistance to stress increases, meditation is, in principle, designed to reduce excitability, which interferes with living and thinking correctly;
• youth is preserved;
• the quality of sleep improves.

However, meditation has a beneficial effect not only on health, but also on thinking:

• memory is significantly strengthened, as the work of the brain improves;
• the information processing process becomes more efficient;
• positive thinking develops, and with it intuition;
• a person acquires a creative attitude;
• learning becomes more accessible as mental clarity increases.

The emotional sphere is also filled with positive changes:

• a person, thanks to practice, acquires inner strength and becomes self-confident;
• less angry and depressed;
• all emotions are under control;
• there is such a thing as emotional intelligence, if you develop it with the help of meditation, then you will get a conscious perception of your actions and desires;
• in addition, a person gets inner comfort and thereby gets rid of anxiety;
• the meditating person becomes immune to stress;
• various phobias disappear.

A person who is fond of meditation differs from others both in appearance and in the inner world. Individuals who welcome practitioners are open to learning something new and inexplicable. They have an interesting inner world. It's easy to communicate with them. They can focus their attention on a problem and thus quickly solve it.

Why are such changes occurring in human consciousness? Because a practicing person does a lot of work with his own subconscious and takes control of it. Thus, he connects himself with the Cosmos. When this happens, any individual becomes personality.

Those who are just thinking of starting to practice meditation need to understand what are they and what actions must be performed in this case... Therefore, it is important for beginners to learn how to meditate correctly and to know what techniques are in the world.

So all over the world there are many practices. They were created by both our ancestors and our contemporaries. The new techniques are based on ancient practices.

Today, you can choose any technique that is practiced in India, Tibet, China, Of Japan etc.

Let's list them:

• Qigong;
• Zen;
• Taoist meditation;
• meditation where mantras are used;
• meditation where breathing is used;
• meditation, where the process of awareness takes place;
• Vipassana.

A beginner should know that this the list is not limited to the above practices... There are more than 40 types of meditations in the world, including those that were developed by adepts of Buddhism.

The word "meditation" is translated as "contemplation." There is simply no such translation in the East. But the words "dyan" or "tien" are quite acceptable for the East. How is meditation related to yoga? It's just that in the yogic tradition, ashtanga yoga practices meditation and is called dhyana. Here, the highest step is the dissolution of consciousness and connection with Being - samadhi.

Lessons don't have to go on for long. The very first meditation should be easy and straightforward. For example, something like this:

• prepare a quiet and comfortable place, play appropriate soothing music;
• sit comfortably and close your eyes;
• breathe deeply and evenly;
• do not pay attention to your thoughts;
• instead, try focusing on your breathing: let air pass through your lungs and into every cell in your body.
• imagine how all your worries and illnesses go out together with the air on exhalation;
• feel peace, sit in this position for several minutes in order to gain awareness of everything that is happening;
• when finishing the meditation, exhale and open your eyes, realize how you feel after the practice.

It is of great importance. If you approach the practice with full responsibility, then it will go in the right direction, and you will get what you want from the practice. Therefore, start with certain points.

This moment raises many questions. However, you should start from your life preferences. There are people who are early risers, and there are those who are used to staying up until midnight. Both those and others have the right to choose the time that seems most convenient to them.

If you cannot force yourself to get up early in the morning, then meditate either at lunchtime or in the late evening. It is advisable to do evening meditation before bedtime. If you are used to getting up with the first rays of the sun, then meditate in the morning after taking a shower.

However, if you want to do everything according to the rules, then you should know that oriental practices are held from 6 to 7 in the morning, and evening meditations are recommended by experts from 18 to 19 hours.

This question requires the most careful approach. To practice meditation, it is necessary to highlight quiet and cozy place, in which animals and children should not be present. Better if it is a separate room, bright and well ventilated. If you plan on doing meditations in the late evenings, then install special lighting. It should be soft and reminiscent of sunlight.

In addition, in the room it is necessary install a comfortable sofa and supplement it with soft pillows. You will need these items for convenience during meditation. The upholstery of the sofa must be made of natural material or material close to it. However, if you are going to meditate while sitting in the lotus position, buy special mat, to make yourself comfortable.

The place of meditation must be decorated with related items: various themed figurines, paintings and exotic plants. However, this may not be done. Remember that the main thing in meditation is focusing on your mind.

Add comfort to your meditation room fluffy carpet. If your feet touch the cold floor, you will be distracted. In addition, for complete relaxation, you will need incense or candles with a specific scent. Although you can do without them. In this matter, everything will depend on your preferences.

All meditation sessions should take place in a very comfortable environment. First of all, you need to start with your body. It must be clean, so shower before meditation.

Clothes for meditation should be made of cotton fabric and be very loose. Never use synthetics. It tends to accumulate electrical charges, and this has a bad effect on brain activity. Clothes that are too tight and tight will distract you from your main activity. It is not for nothing that people who are engaged in oriental practices always dress in loose pants and shirts.

This is one of the most important points. Sitting in meditation should be completely comfortable. An uncomfortable position will distract you and create tension. Be aware that some asanas seem difficult at first glance. When you learn how to do them correctly, you will find that they are quite comfortable. Subsequently, when you start using them, you will be able to assess their effectiveness.

So, know that in the world there are a large number of poses for practicing. You can practice meditation in nature, while sitting at home, and even when you are walking down the street. However, you need to find exactly the position of the body that suits only you. If your legs are not stretched well enough, with some postures, it may be sufficient.

Now let's move on to the main question, namely, to the principles that must be followed when you take a certain pose:

• the back should be as straight as possible and the neck too;
• the lower back should not be strongly bent;
• the chest should be as open as possible, and the face should be relaxed;
• then pull your shoulders as far as possible and lower your chin to your chest;
• your knees should be touching the floor.

Now let's move on to a direct consideration of meditation postures that are designed to create relaxation in your body and keep your mind awake.

1. One of the most important postures is siddhasana.... It is usually used in yoga. In this case, the heel of the right leg is pressed against the buttocks, the heel of the left leg is located next to the pubic bone.
2. Next is the lotus pose, which is known to everyone. It is important to have flexible joints and good stretching. This pose will significantly support your spinal muscles and improve circulation. To perform it, you should place your feet on your hips and choose a comfortable position.
3. Hero or virasana pose. This pose is very complex in its configuration. It somehow has a special effect on the joints. To do it, get on your knees and spread your feet. In this case, the buttocks are on the floor, and the calves touch the outside of the thighs.

Do you think that these poses are impracticable for you? Then try starting your meditation with simpler postures.

So, let's consider those body positions that are suitable for beginners.

1. Half lotus pose... In this case, one leg is on the floor and the other foot is on the opposite hip.
2. The legs are in a crossed position. This pose is also called sukhasana... This position of the body greatly strengthens the muscles.
3. Vajrasana pose (diamond pose) is the first step to more difficult poses. With the help of this position of the body, the internal organs receive nutrition. Taking it, you should kneel down and touch your heels with your buttocks.
4. There are people who are unable to create complete comfort for their body. with the help of the above asanas for a number of physiological reasons. Such persons can be recommended sit on a chair while meditating. In this case, the back should be flat.

This moment is very difficult to fulfill. During meditation, different thoughts come into my head. This is how your consciousness resists. This process cannot be stopped and cannot be controlled. You can only move away from him.

As soon as you begin to immerse yourself in meditation, immediately try to take the side of the observer of your own thoughts. Let them float past you like clouds. You meet and see them off. Ultimately, there will come a point where you stop noticing everything around you and fall into a trance.

During relaxation, you need breathe evenly... It is better to perform this exercise: we count down 5 seconds while inhaling, then hold our breath and count down again for 5 seconds, after which we exhale for 5 seconds. We repeat the exercise until complete immersion occurs.

When your body is completely relaxed, find a space in it for the energy of silence that lives in the heart of the person. You can feel it only with the help of your awakened consciousness. It is then that you will be able to fully connect with the universe. Then there will be a change in the quality of your consciousness. The material part will recede, and instead a spiritualized worldview will come. As a result, your previous experience will be forgotten, and in return new opportunities will open up.

After finishing meditation, most people feel a tremendous surge of energy. This means that the person using the technique did everything properly, and the Universe accepted his aspirations and requests.

Once you are finished meditating, you should sit for a little more with your eyes closed. In this case, breathing should be even, and the pulse should be calm. Become aware of all that has happened to you. Remember all the moments and feel complete satisfaction.

However, if you spend meditation in the morning, which means that you perfectly tolerate this procedure, and it inspires you to do new things. The universe gives a blessing and you need to use it. So you can rest assured that your day will be great.

However, not all people can feel refreshed after meditation. No one disputes that meditation is a healing state. However, after it is carried out, a person must remember about his body too. That's why, If after meditation you feel sleepy or disorientated, you need to learn how to exit the practice correctly.

Use some tricks for this.

1. As soon as you start meditating, mentally imagine that your spine is going deep into the ground. This way, after meditation, you can quickly return to reality and take control of your body.
2. After the practice, do not get up right away, but do the following: clench your palms into fists several times, inhale and exhale. Then again feel your body, as if scanning every part of it, and again squeeze your palms. Let go of this tension. Open your eyes.
3. Sit on the floor and feel on your spine how the healing power emanating from the earth fills you.
4. Get up and walk on the floor. It is advisable when walking to strongly rest your heels on the floor.

It is not for nothing that modern people are fond of different courses of meditation. They give vitality and mental balance. If you have already started classes or are just going to do so, you need to familiarize yourself with useful information.

1. Of course, you must choose the time for meditation yourself, but if you have a very busy life, then it is better to meditate in the morning. This recommendation is especially important for those who are just starting to practice. Be aware that evening meditations often cause insomnia, which is almost always a problem for beginners.
2. You need to develop self-discipline. Divide this phase into three months. The first month, practice for 15-20 minutes. In the next month, the time should be increased. In the third month, you will reach a new level and will be able to devote much more time to meditation than you previously allocated. Practice at the same time. So go to bed on time and don't waste time on trifles.
3. If you are limited in time or just want to control the time of the meditation, then set a timer.
4. You can meditate anywhere and everywhere, even on the bus. However, it will be easy for you to succeed when you achieve perfection in the practice of practicing. Therefore, meditate first in a designated area.
5. If you are worried about the correct seating position during meditation, then check yourself. To do this, sit in front of a mirror and look at your posture. It must be flawless. If you notice mistakes, then fix them.
6. Learn to relax your face. To do this, spread the feeling of complete relaxation from the top of your head to the very bottom of your body. Imagine that you are a statue of a meditating Buddha.
7. If you fall asleep, open your eyes and blink, and then start meditating again.
8. When the alarm sounds, try not to jump off your seat or make sudden movements. Sit and think about what happened to you. Then send thanks to the universe.

With the help of the following video, you can visually familiarize yourself with the basics of meditation.