Meditation is a technique that takes the mind to a state of calm and relaxation through methods that involve posture and concentration of attention to achieve peace and quiet, bringing several benefits such as reducing stress, anxiety, insomnia, as well as helping to improve concentration. productivity at work or studies.
Although more easily practiced in the classroom and in specific places, with an instructor, meditation can also be performed in other environments such as at home or at work for example. To learn to meditate alone, it is necessary to practice the techniques daily for 5 to 20 minutes, 1 or 2 times a day.
The step-by-step meditation consists of
You must book 1 or 2 times of the day to disconnect for a while. This can be when you wake up, so you can start the day with less anxiety and more concentration, in the middle of the day, to get some rest of your homework, or when you go to bed, to calm your mind before bed.
Ideally, a period of 15 to 20 minutes is a good time to bring the maximum benefits of meditation, but 5 minutes are enough to allow you to travel within you, to achieve tranquility and concentration.
To not worry about the time, you can set an alarm clock on your mobile phone for as long as you want to keep meditating.
It is recommended to separate a space where you can sit with a little tranquility, such as a living room, a garden, a sofa, and it is also possible in the office chair itself, or even in the car, after parking before going to work, for example.
The important thing is that you can preferably be in a quiet environment with minimal distractions to facilitate concentration.
The ideal position to practice meditation, according to oriental techniques, is the position of the lotus, in which you sit with your legs crossed and your feet on your thighs, just above your knees and right column. However, this position is not mandatory and you can sit or lie down in any position, including a chair or bench, as long as you feel comfortable, with your spine straight, your shoulders relaxed and your neck lined up.
You should also find a support for your hands, which can rest on your knees, on top of each other, or stand on each knee, palms down or up. Then keep your eyes closed and let your muscles relax.
It is important to learn to pay more attention to breathing, using the lungs completely. Deep breathing should be done, sucking air through the belly and chest, and a slow and pleasant exhalation.
Controlling your breathing may not be easy at first, which happens with practice, but it’s important to be comfortable and effortless, so it doesn’t become an unpleasant time. One exercise that can be done is to count up to 4 in inspiration and repeat this time for exhalation.
In traditional meditation it is necessary to find an approach to maintain attention, usually a mantra, which is a sound, a syllable, a word or a phrase that must be repeated several times in order to exercise a specific power over the mind and help. in concentration meditation.
It should be vocalized or thought out by the person performing meditation and, preferably, if it is a mantra of Buddhist origin or yoga, it must be properly taught by a teacher. The “om” is the best known mantra and has the power to bring inner peace during meditation.
However, it is also possible to have another type of attention focus, such as an image, a melody, a breeze on the skin, a breath, or even a positive thought or goal that you want to achieve. The important thing is that, for this, 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 fight with them, but let them come and then leave. Over time and practice, it becomes easier to focus better and avoid thoughts.
With the daily practice of meditation, it is possible to perceive better control of thoughts and remain focused on activities, in addition to bringing other benefits, such as:
Thus, although it is a technique of ancient Oriental traditions, meditation is fully applicable in daily life to improve well-being and quality of life. Another practice that helps you relax is Yoga, which through exercises promotes the connection between body and mind and promotes a sense of well-being. Also know the benefits of yoga.