Meditation is a technique that helps bring the mind to a state of calm and relaxation, through methods that include attitudes and focus on attention to achieve tranquility and inner peace, offering benefits such as stress reduction, anxiety, insomnia, as well as helping me improve. my attention and productivity in my work and studies.
Although it is easier to practice in classes and places adapted to this activity, with an instructor, meditation can also take place in other environments such as at home or at work, for example.
- To learn how to meditate on your own.
- You should practice the techniques that follow daily.
- For 5 to 20 minutes.
- 1 or 2 times a day.
Thus, the steps to meditate consist of
You should reserve 1 or 2 moments out of the day to disconnect for a moment, this can be an awakening, which allows you to start the day with less anxiety and more attention, in the middle of the day, to rest for a while, fall asleep, to calm the mind before falling asleep.
Ideally, a period of 15 to 20 minutes is enough to make the most of the benefits of meditation, but 5 minutes is enough to allow a trip home, achieving tranquility and concentration.
To avoid problems such as weather, it is possible to set an alarm clock on your mobile phone for the time you want to meditate.
It is recommended to have a space where you can sit with a little tranquility, such as a living room, a garden, a sofa, also possible in a chair, even in the car after parking before going to work, for example.
It is important that you may preferably be in a quiet environment with minimal distractions to facilitate concentration.
The ideal position to practice meditation, according to oriental techniques, lotus flower, in a sitting position, with legs and feet over muscles, and behind wheels and right spine.
However, this is not mandatory, although it is possible to sit in any position, even in a seat, always comfortable, with straight spine, relaxed shoulders and straight line.
We must also find a child for the children, who can stay on his lap, the back of one child on the other, on the wheels, with the palms under the cliff, the rest must keep their eyes closed and allow the muscles to relax. .
It is important to learn to pay special attention to breathing, using the lungs completely. Deep inhalation should be performed, pushing air using the belly and chest, and slow expansion and placenta.
Breath control may not be easy to eat, which is the case with practice, but it’s important to be comfortable and unstempted, so as not to neglect an unpleasant moment. An exercise that can be performed is to count to 4 in inspiration, and repeat this time for expiration.
In traditional meditation, it is necessary to find an approach to maintain attention, usually a mantra, that every sound, syllably, uses the phrase that must be repeated several times in order to give it a specific power in the mind, and helps me concentrate. Meditate. .
The person thought of by the person who performs meditation should be vocalized and, preferably, if it is a mantra that comes from Buddhism or yoga, if it is properly taught by a teacher. The “om” is the best known mantra, and has the power to bring inner peace during meditation.
So much so, it is also possible to have another type of attention, such as an image, a melody, a feeling of breeze in the air, a good breath, even in a positive thought or in a goal that you want to achieve. It is important that, for this purpose, the mind is calm and without any other thought.
It is very common for several thoughts to arise during meditation, and in this case, one should not pay much attention to it, and even let me go. With time and practice, it becomes easier to feel better and avoid thinking.
With the daily practice of meditation, it is possible to see an improvement in the control of thoughts and the maintenance of attention in activities, in addition to bringing other benefits such as:
Thus, although it is a technique of ancient Eastern traditions, meditation is fully applied every day to improve well-being and quality of life. Learn more about the benefits of yoga.