Where to start meditation: step by step guide, preparation, practical advice. How to learn to meditate at home

The life of a modern person is full of stress and overwork. Difficult work, constant fatigue and eternal problems simply do not leave strength for their own lives. Often work takes all the time, and the hectic rhythm of city life completely unsettles. And not every person is able to completely distract himself after working on his own life, relax in a calm atmosphere and gain strength.

Meditation is an art for the soul and body

All people have completely different ways of finding harmony and tranquility: someone just goes to bed, someone spends quiet evenings in an armchair with a book, someone prefers entertainment in the company of close friends and alcohol. Everyone has different methods, but the result is the same - there is no more strength, and constant stress drives you crazy.

Some people have long discovered such a mysterious and incomprehensible art - meditation. Someone does it practically at a professional level, comprehending other worlds and the possibilities of their own body in a state of trance, someone finds answers to exciting questions, but most are just looking for a convenient and easy way to finally relax.

There are hundreds of completely different examples of how many people, doing meditation, not only found relaxation, but also discovered the purpose and meaning of life and completely changed their lives. Great artists and writers often find inspiration in trance and tend to create the most breathtaking masterpieces.

Do not forget that many seers and prophets practiced meditation daily and discovered the incredible possibilities of their minds: their predictions come true to this day, and there are more and more followers.

Why meditation is needed

Body relaxation

The purpose of meditation is to completely relax the body without outside interference. The mind itself creates the conditions for complete purification, and these sensations are incomparable with any type of relaxation.

Relaxation of the mind

Meditation puts in order not only the physical state, but also the psychological component of human life. In a word, complete relaxation.

Modern people increasingly want to escape from everyday life, and it is at the moment of incredible fatigue that the thought of meditation comes to mind. Everyone finds their own way: relaxing to music or in complete silence, alone or in a circle of like-minded people. Everyone chooses the way for himself, because the right way simply does not exist.

5 main rules of meditation

Remove excess

First of all, you need to remove everything that can suddenly disturb you: a mobile phone, a computer with Internet access, any other means of communication. It would be nice to turn off the doorbell so that neighbors or unexpected guests are not suddenly disturbed. Ideally, you need to stay completely alone and tune in only to yourself.

Comfortable posture

First you need to take a comfortable position. It is not necessary to sit in the Lotus position on the first attempt, especially since it is most likely that it will not work to take the correct position - special practice is needed here.

For the first attempts, any comfortable position that does not pinch or strain any part of the body is perfect. The most important aspect is that the back should be straightened. Of course, it is not recommended to take a lying position: in this position, you will most likely just fall asleep.

Breath

One of the main exercises in meditation is the breathing exercise. You need to learn how to breathe evenly, feeling your breath and counting your breaths. On exhalation, the body must completely relax, and the mind must be cleansed of external interference.

Visualize

It is necessary to achieve a feeling of complete distraction from the outside world. You can imagine that you are alone on the seashore. Draw in your mind a clear picture of what is happening: a sandy beach, the sound of waves, the cry of seagulls in the distance, a light cool breeze and the unique smell of the coast.

Atmosphere

To create a special atmosphere, you can turn on a suitable soundtrack. Find the right soundtrack to take you on an incredible journey from the comfort of your own home.

The result of meditation

Human consciousness is a very interesting mechanism that has not yet been studied. It is thanks to this that in our minds we can be anywhere and anytime.

Incredibly, people who have been practicing meditation for a long time and constantly perceive the world in a completely different way. Incredible truths are revealed to such people, they always have a lot of strength that allows them to do truly great things. It is not for nothing that Tibetan monks practice meditation without fail: for self-knowledge, it is simply necessary.

Meditation truly changes a person and his perception of the whole world around him. Moreover, a person who meditates is much easier to experience all the difficulties in his own life. It is especially useful for various stresses and overwork. Calmness and self-confidence appear, and in fact this is what modern man sometimes lacks.

Previously, there was a belief that meditation was necessarily associated with religion, with Divine unity and with the merger of the infinite Universe. Of course, meditation is one of the components of yoga, since after physical exercises, spiritual practice is carried out - meditation that combines the forces of nature and the Cosmos.

The role of meditation in human life

If you are serious about meditation, then you are on the right track. The state achieved during meditation practice is called the "alpha level" (sleep). Having learned to stay for some time in such a half-sleep, the human consciousness is capable of a lot:

change life with the power of thought;
improve health;
recover from many diseases;
free your mind from unnecessary thoughts;
calm the nervous system;
to achieve high results;
lose weight;
learn to attract happiness, wealth, and so on.

Having mastered the basics of meditation, you yourself will not notice how your life will change for the better: negative thoughts and fears will go away, bad emotions and depression will disappear forever. This is only the smallest part of what can be achieved at the alpha level.

Where to begin

You can learn the practice of meditation on your own by studying the necessary information on the Internet or special books and magazines.

The basics of meditation for beginners consist of several steps that must be observed and thoroughly studied. First of all, learn to be patient, as meditation practice does not accept people who are hurried and unable to wait. In the initial stages, there may be a powerful release of energy, which will be accompanied by dizziness, tingling of the limbs, fever or chills. Do not worry, this is a temporary phenomenon on the way to high achievements.

Next, you should learn to be silent. Plunge into the world of your consciousness and analyze the current situation, find answers to numerous questions. As a rule, the truth is within us and only we bring into our lives what we think about and obsess over: if you are experiencing financial difficulties or problems in matters of the heart, then this is only your fault.

With silence, positive thoughts will come to you; over time, you will learn to manage them on your own, which means that your life will become controlled only by you.

Finally, you must learn to think positively, putting the negative aside. Program yourself for good luck, imagine your plans in detail, think about it constantly and you will certainly find what you want.

Fundamental rules

Before you start practicing, try to thoroughly study the basic rules of meditation:

regularity;
equipment of a place for classes;
choice of practical course;
relaxation and alertness;
short sessions.

Regularity

If you really want to learn how to control your mind and learn meditation, then you should regularly practice, give yourself to it without a trace, put all your energy into it. Only in this case you will feel the proper effect and result.

Do at least 3 times a week, and even better - every day. If you interrupt your teaching for a while, and then start practicing again, you will undoubtedly feel that the past achievements have been lost and it will become much harder to dive into the alpha level.

Equipment for the practice area

Set aside a room or a small corner for yourself in which you will meditate. Make it cozy: put candles, incense sticks, pillows, ventilate the room, put on light music. In general, dream up and equip the room so that you want to be there and relax.

Choice of practical course

One of the most important conditions for successful practice is the choice of the course in which you wish to study. The right meditation technique is the key to success.

The best place to start is with breathing meditation. It will help clear your mind of unnecessary thoughts and quickly.

Relaxation and alertness

During the session, you should completely relax not only the body, but also the mind. Focus only on the frequency of your breath, and put other thoughts aside. However, be vigilant and do not fall asleep. Try to catch the images and sensations that arise in your head, and when you exit the alpha level, analyze all the events that you observed.

Short sessions

Technique for beginners involves classes in short sessions. From the very beginning, you should not bother and force yourself to go to the spiritual world for a long time, since such efforts will not bring proper results, but will only distance you from meditation. Start small, with 5 minutes, and if you are willing to devote more time to the session, then increase it as much as you see fit.

Types of Meditation

There are a wide variety of practices. You choose the ways of meditation for yourself. Among the many, there are:

breathing meditation;
walking meditation.

During breathing meditation, you need to learn to catch the rhythms of breathing, observe the movements of the stomach (when inhaling, the stomach comes forward, when exhaling, back). Feel how your lungs fill with fresh air, which brings pleasant and positive thoughts into your body. And with each exhalation, your body is cleared of spiritual "garbage" and you feel more cheerful and better.

Walking meditation is based on foot control while walking. You should concentrate on every movement of the leg: lifting, touching the floor, moving forward. It is important to do the exercises slowly without rushing.

When walking meditation, you need to look forward (not under your feet) or to the side; hands must be kept still. Such a session can be practiced in any situation: when walking in the park, on the way to work, and so on.

Postures for meditation

Another important point is the posture for meditation:

(sit on the floor; cross your legs: right foot on the left thigh, left foot on the right);
kneeling position (sit on your knees, put your feet together, keep your back straight, put your hands on your knees);
posture on a chair (sit on a chair, feet should be stable on the floor, straighten your back, put your hands on your knees).

Meditation has no contraindications. It can be done by all people without exception. The sooner you start your meditation practice, the sooner you will be able to achieve everything that you have been dreaming of for so long: health, happiness, love, prosperity, wealth, success and much more. Improve yourself, learn the spiritual world, train and become lucky.

Next, I will describe the key points - why and how to meditate, how to do it correctly, where to start meditation, highlight some technical points: postures, breathing, attention, give practical examples and talk about the method - life as meditation.

Preparing for Meditation or What You Should Know.

Why Meditate– when stressed from stress in everyday life, meditation is an excellent relaxing tool that relieves daytime stress, plus it helps to pacify fear and anger, cope with troubles, understand and accept other people, feel compassion for yourself and others, cultivate the best qualities in yourself - love, kindness, forgiveness, joy and peace.

Meditation does not replace prayer, but enriches and completes her because here is added work with the body, which serves as our conductor of feelings and emotional states and with the help of influence on which it is easier to achieve an impact on our mind and thinking.

Everyone gets their own individual experience, which is pieced together like a puzzle as they deepen into different aspects of the phenomenon and study more densely thematic information, gaining new experiences and sensations.

The main goal of meditation- finding peace and the ability to disconnect from the hectic life. Each religion has its own peculiarities of meditations, and when practicing them, you can understand that spiritual wisdom comes from the same source and why the heart of a person serves as this source.

What's important- regularity of classes and perseverance to continue and get results. Many people are "weaklings" because they do not cope with many trials of life. It is easier for them to cover their heads with a blanket and get more sleep to escape from their problems instead of dealing with them - go to work, take on a new challenge, wash the car or take on a project. And more often we complain not because we want to do it, but simply because the burden of problems is very large and is piling on us with its heap. We need time to rest and recuperate. Meditation, on the other hand, is an excellent tool for this, it helps to relax and find peace in order to cope with your affairs with enthusiasm and joy.

Getting rid of stress, anxiety and depression, restoring strength and connecting us with our wise, loving and compassionate inner self - this is what a short daily meditation gives.

So, meditation is concentration on one's own thoughts, planning or projection of the mind, healing, long-term concentration of attention.

During traditional meditation, we focus our attention for a long time on a prayer, a mantra or breath, a candle flame, or a point on a wall. In this way, we force our mind to forget about the past, stop planning for the future and focus entirely on the present. It restores our strength, calms the mind both during classes and for a long time after them.

Most people start meditating to relax, to find peace of mind lost due to the daily hustle and bustle. Stress affects both body and mind. He robs us of joy, love and kindness. A tired person who is under stress is easily irritated, angry, succumbs to envy and fear. His patience is at the limit, and relationships with the closest people suffer from this.

The harmonization of the inner self, the awakening of love and kindness, is the main aspect of meditation. We need to heal and renew ourselves. Our life is a constant struggle with stress and we can use meditation to calm down physically, mentally and emotionally. Its main benefits are stress relief and calming the nervous system. At the physiological level, meditation normalizes many body functions:

- soothes and stabilizes the nervous system,

– reduces the level of cortisol, the main stress hormone,

- relieves muscle tension,

- normalizes blood pressure,

- reduces the level of cholesterol in the blood,

Increases levels of serotonin, a neurotransmitter often associated with feelings of happiness.

A person becomes calm on all planes - mental, emotional, physical, spiritual. Feeling inner peace, he becomes more alive and full of energy. He is already able to cope with difficulties without anxiety and fear. As the feeling of inner joy and peace increases, it becomes easier for him to show his love, kindness, patience, wisdom and compassion. He connects with his inner self and understands that these qualities are his true nature.

Various meditation techniques are designed to calm the mind in order to better understand its nature and its connection with the cosmos. Through meditation, we connect with our consciousness, gain love, joy, sincerity, wisdom, the ability to sympathize and forgive. Through meditation, we can feel that God lives in the soul of each of us. We discover our own divine potential. Christians call it the Holy Spirit, Christ consciousness. Buddhists are Buddha nature or emptiness. Taoists - Tao or mystery. But no matter how it is called, its meaning remains the same.

You can start meditating to get rid of stress, but very soon you will feel that what is happening to you is beyond your daily existence and this experience will begin to permeate all aspects of your life. Negative habits will move aside, relationships will improve, and the joy of life will increase. The feeling of well-being is contagious and very soon you will feel the need to meditate every day and be able to find time for this in your busy schedule.

Possible newbie questions. How to start meditating.

To start you need to choose a posture that is comfortable for you and a technique or method of meditation. Over time, when you catch the essence and begin to enjoy the process, you can try a variety of types of meditation.

Meditation time- you can start with three to five minutes, gradually increasing the time to fifteen to twenty minutes or longer as you feel comfortable.

Motion- ideally sit in a pose without movement, but if your nose itches, scratch it, trying to follow and be aware of your movement.

distractions- if you are interrupted by a call, a child or a dog, switch to the situation and then return to meditation or continue later.

Place- it is best to choose a secluded place in the house, in nature, in a park, church or temple, even in the office during a lunch break. You can meditate on a plane, train, etc.

What to expect– everyone has their own experience, so it is better to relax, follow the instructions of the chosen meditation and be open to any possibilities and experiences.

Disconnection from thoughts- it is very difficult for beginners to stop thinking, thoughts are part of the process, you can simply observe them or “distract” yourself to concentrate on the count of inhalations and exhalations, breathing, mantra, prayer, etc. As soon as you become aware of yourself in thoughts, immediately return to the object of concentration. The main thing is to subdue your mind, it is impossible to get rid of thoughts, but your mind can become much calmer. It will get easier over time.

What do you need- rug or chair, blanket, earplugs, blindfold, pillow. Additionally, you can light incense or incense sticks, candles, turn on the sound of bells or meditative music.

Start- first you need to relax, each muscle of the body, one by one, breathe deeply, slowing down and calming the breath.

Poses- the simplest, lying in a corpse position or sitting in a lotus position or just on a chair. Sitting postures are better because you can fall asleep while lying down, they can be used before bed for relaxation or insomnia. You can put your feet up on a chair or on a wall for better leg rest.

I will describe the simplest chair sitting posture, since beginners may not be comfortable in the lotus position. Here you need to sit straight (the back and spine should always be straight), deeper on a chair (not on the edge), you can put a small pillow or roller under your back, your shoulders are relaxed, your hands lie calmly on your knees with your palms up, keep your head straight in line with spine, relax your face and neck, close your eyes, direct your inner gaze to the region of the heart. Focus on your breathing or do one of the meditations.

You can also meditate standing, making it easy to meditate while in line or while waiting for a quick boost of energy.

Tadasana Pose - Mountain Pose

Standing right, we feel strong like mountains, we have a close connection with the earth and a craving for heaven. Place your feet parallel with your legs slightly apart, straighten up, tighten your stomach and back, take your shoulders back and down, relax them, stand straight, keep your head in line with the spine, relax your face and neck, arms hang freely along the body.

Focus on your body position, feel the energy in your feet and legs that connect you to the ground. Be aware of the center of your body at the base of the spine and pelvic region, feel the energy emanating from this center.

Peace of Mind

Our mind thinks completely independently. We analyze the past or worry endlessly about the future. We don't even know where our thoughts come from. Quieting the mind is the first priority and we must completely withdraw from all worldly things. All spiritual teachings require a person to completely empty the mind, since only a silent mind can realize God, Buddha, Tao or nature. Here are a few tips to help you calm your mind.

Sit in a comfortable position for meditation and watch your breath, let the mind continue to wander its way. Each time you become aware of your thoughts, try to gently shift your attention to your breath. Thus, you will learn to be aware of thoughts, but not attach importance to them. These are just thoughts. As you do this meditation, your mind will become more and more calm.

Controlling the breath is called pranayama and can be used to effectively calm the mind.

Mind exhalation

This is a good way to get rid of disturbing thoughts. Inhalation goes to 1,2,3, exhalation to 1,2,3,4,5,6, that is, twice as long. First you need to relax, direct your gaze to the area of \u200b\u200bthe heart, formulate a firm intention - to perform this meditation in order to calm your mind. Focus on your breath for 1-2 minutes, and then start taking normal breaths and longer exhalations (count to three as you inhale and to six as you exhale). Once you get into a rhythm, stop counting. Concentrate on your breath and with each exhalation, get rid of your thoughts. Feel them go through your nose. Imagine that all your thoughts, all worries and fears leave your mind, slip through your nostrils and leave your body.

After exhaling all thoughts, imagine that you are exhaling your entire mind with each exhalation.

Later, you can add any qualities you need - for example, inhale love and exhale gratitude, inhale - bright healing energy, exhale - all anxieties, fears and tensions. Etc.

Meditation LA LA LA

"LA" is a primitive human sound. Basic, original sound. It is pronounced by babies, whom no one teaches it. This sound always lives within us. By doing this meditation, you merge with your primal self, with divine power, with that part of yourself that is one with God, with cosmic consciousness.

Sit in your favorite meditation position.

Gently close your eyes and direct your inner gaze to the region of the heart.

Start repeating out loud La-La-La-La-La…..La-La

Try saying these words slower or faster. Notice the change in sensations.

Repeat La-La-La for 5-10 minutes. Then just lie down and focus on how you feel.

In the second part - even more meditations :

To achieve results in self-development, internal self-control is necessary. He does not allow emotions to take over the mind. Gives self-confidence and pushes to the intended goals. The most effective way to do this is meditation. This is a psychological exercise used in health or spiritual-religious practice. To learn how to meditate correctly, you need an inner attitude and desire.

The right hemisphere of a person is responsible for emotions, wisdom and feelings. It is during immersion in a trance state that this ability is launched. Due to this, the left side of the brain, which is responsible for self-control and logic, helps to relax and look at the situation and life in general from a different angle.

A person is born with a huge supply of neurons in the head, which are not completely consumed by him and simply die off during his life. Only meditation can stop this process. There are no exact instructions on how to meditate correctly, everyone chooses one way or another for himself. But there are no people who could be contraindicated in this practice. On the contrary, it is very useful. Thanks to her:

The emotional state improves.
Various psychological traumas are more easily tolerated.
The person becomes wiser.
Improves memory.
Maintaining inner peace and balance.
A sense of self-confidence develops.
Improves concentration.

Each person has the ability to dive into a state of meditation independently. The main thing is not to include logical thinking during this process, but simply to immerse yourself in your inner world. When meditating for beginners at home, the main thing is to learn to listen, imagine and observe. To do this, you can turn on a special audiobook or soothing music.

It is useful to do this before going to bed, since it is in a dream that psychological processes are worked out. It is believed that reading bedtime stories is also a kind of trance, which has a positive effect on the psyche and health in general.

Stages in practice

Of course, it is unlikely that you will be able to meditate the first time like Shaolin monks. This takes decades of practice. But who does not try, he does not achieve any results. After all, even improper exercise brings positive results for the body. Before you learn how to meditate for beginners at home, you need to take into account all the steps in practice.

goal setting

A person is arranged in such a way that only when he is fully aware of his actions and understandings, aspiration comes to him. With regards to meditation, setting a goal is not necessary, you just need to make a decision. You can mentally imagine or say out loud that this action will allow you to become better and solve a number of problems.

Venue selection

To do this, you need a quiet, calm room where no one can interfere. But it is not always possible to find such a "secluded corner". This might work for:

Lunch break at work, when you can sit quietly with your eyes closed.
Or public transport on the way home.
Maybe at home, when everyone fell asleep, and there is free time before bedtime.

But in the first week of practice, it is advisable to conduct meditations in complete silence, without strangers and sounds.

Class frequency

At the initial stage, it is usually recommended to practice once or twice a day from 5 to 20 minutes, gradually increasing the frequency and time of immersion in trance. But even doing a minimum amount of time, you can feel the improvement in the internal state. If you have problems with self-discipline, it is better to conduct classes at the same time so that a habit develops.

final preparation

An equally important aspect in how to meditate correctly at home for beginners should be

preparation. To learn how to accurately determine how much time has passed during a trance, you need to set a timer. After all, during exercise, time flies twice as slowly. It may seem like half an hour has passed, but in fact 10-15 minutes.

You can do it in complete silence or with suitable music in headphones, it can muffle extraneous sounds, for example, when meditation is carried out in public transport. The meditation room must be regularly ventilated. Because during classes you need to focus on breathing. The fresh air makes it easier to breathe and relax.

Beginning meditation and postures

To start the practice, you need to take a comfortable position. The most suitable is the lotus position. But for unprepared people, it turns out to be quite difficult to do this. There are several alternatives to solve the problem:

Sitting on bent heels.
You can simply sit on a chair with your back straight, or take any other sitting position.
Stand up straightening your posture.

The most important thing is that the posture should be even and conscious. Having chosen a comfortable position, it is necessary to maintain it throughout the entire time of the lesson. The back should not be bent even if there is discomfort and pain. Over time, a habit will be developed, and everything will pass.

Rules and technique

There are many techniques and rules on how to meditate properly at home. The most popular is the classic version.. For this it is necessary

For beginners, in order to learn how to meditate correctly, you can mentally count the inhalations and exhalations, this contributes to a better purification of the mind. At the end or when the timer rings, you need to take a few breaths and exhale, then open your eyes. At first it may seem that meditation does not bring the expected result.

But that's not the case at all! Even unsuccessful attempts at exercise bring a colossal effect, compared to when nothing is done at all.

Consolidation of the result

A week after the breathing technique has been mastered, you can move on to other options. For example, to concentration on music or a mantra, thoughts or on one's own body. Thanks to this, understanding and awareness of the process will come. And also you can:

Strive to improve results.
Change the place for meditation.
Follow the results. You can even write them down in a diary specially created for this purpose.

It must be remembered that there is no such result at which one can say that meditation is fully mastered.

This takes many years of practice. But, undoubtedly, meditation is a tool that helps to become a more self-confident, calm and balanced person.

If you ask me what is most important to achieve long-term results, I will answer without hesitation - internal control. It will not let emotions get the best of you, you will feel much more confident and will be able to move towards your goals by making regular efforts.

The most important tool for developing internal control is meditation. You may associate this word with esoteric practices, but this is far from being the case. Meditation is simply concentrating or concentrating on something. To master this tool, you need to know how to meditate.

I have been practicing meditation for more than two years, so I know firsthand what effect it can bring. This is really a great way to maintain inner balance and develop a sense of confidence. It helps to better understand one's own motives, and also significantly improves the ability to concentrate. All this leads to increased productivity and the ability to not stop on the way to goals.

7 steps to learn how to meditate for a beginner at home

When you start practicing, you may get the feeling that meditation is a very difficult process that only Shaolin monks can do. In fact, it seems to me that it is possible to achieve perfection in this exercise only after several decades of practice, however, incorrect execution also has many benefits.

Therefore, just understand how to meditate correctly and strive for this state. And I honestly admit that I am far from ideal However, I feel a huge positive effect. You yourself will notice it if you compare the state on the days when you meditated and when you missed classes.

Step 1 - make a decision

Human psychology is arranged in such a way that he will get the best result only in those cases when he is fully aware of his actions, that is, he understands what he is striving for and how exactly to do it. Therefore, staging is very important to achieve the result, it is not in vain that they pay so much attention.

As for meditation, there is no need to set any goals, you just have to decide that you will do it. You can say it out loud or just mentally imagine that this tool will allow you to solve many problems and become a better person. It is important to realize why you are doing this - only then will a really good result be obtained.

Stage 2 - choose a place and time

After you make an informed choice, you need to set criteria. Most articles about how to learn to meditate talk about quiet and peaceful rooms. I agree with this point of view, as it is really easier to concentrate in an environment where nothing distracts you.

However, not everyone has the opportunity to be in such a room. For example, if you are a mother on maternity leave, who is constantly distracted by a child or work a lot, so there is no free time to look into a deserted place. What to do in such cases? It's simple: meditate where it will be most convenient.

In the case of a mother, this may be a place near the baby's crib, after he is put to bed and you need to wait a bit. If this is a working person, then the place of meditation can serve as public transport or even shower room.

This significantly complicates the task, so I recommend trying the classic options with a separate room for the first week, where no one distracts you. This is necessary so that you can better understand the process and be able to focus in environments where there are many distractions.

As for time, here you can focus on:

Free time;
The time when you just woke up or went to bed;
Time when you have nothing to do (public transport, unnecessary couples, etc.);
Before starting the main work (greatly helps to concentrate);
The time between pomodoros, etc.

That is, there are no specific recommendations here, but if you follow the classical rules, it is best to meditate in the morning and during the daytime. Before going to bed, many do not recommend doing this because of the surge of energy associated with concentration and mental clarity. However, I'm great at falling asleep in this case too. If you wanted to understand how to meditate at home, then start with this option, and then adjust the schedule.

Stage 3 - decide on the frequency of classes

Beginners often ask the question of how often to practice. You need to understand that meditation is not a sport and there is no supercompensation period to talk about some more or less accurate predictions. Again, in the classic version, it is recommended to meditate twice a day for 10-20 minutes. Is it necessary to follow this rule? Of course not.

I recommend that you start with 5-10 minutes once a day. Believe me, even this frequency at the initial stage is enough for you to feel the result. Work out for at least a week and see for yourself. Then try to meditate twice a day, and also increase the time spent in a meditative state. You will be able to make a final decision only after practice.

Personally, I try to meditate every day, but I do it not on a schedule, but when I need to focus on something or make a decision. I also try to immerse myself in this state in the morning in order to set it up for the whole day. But, it is worth noting that even if I meditate during the day, there is not much difference. But the termination of classes says almost instantly: 1-3 days. Some kind of apathy immediately sets in, I don’t want to do anything, I put things off for later, etc. By the way, I noticed this only after 2 years of practice, so this experience is very important.

Also, many recommend exercising at the same time. Allegedly, the brain will tune in to the lesson in the selected time period. I would dispute this statement, but it makes sense from another point of view - you will develop a habit and it will be much easier for you to force yourself to meditate. If I were to write a book on how to meditate for beginners, I would also include this advice. Again, if you don't have self-discipline issues, you can ignore it.

Step 4 - Get Ready

Now let's take a closer look at the preparation process. It is important to understand how to meditate at home for beginners. You need to set a timer. It is recommended to do this in order to independently monitor the results and identify the optimal duration. During meditation, time flies differently, so after working out for half an hour, you may be surprised to find that only 10-15 minutes have passed (this was the case with me at the beginning).

Of course, you can do without a timer. However, I recommend doing this at least a month after the start of classes. When you can already understand for sure that you have achieved the effect you wanted. It is better to record and analyze the duration and results. This way you will be more motivated and you can really feel the effect.

By the way, soon there will be just an amazing article on how to do a lot of things and at the same time not feel lazy. If you don't want to miss it, subscribe to updates.

I recommend practicing in silence, but the right music can also help. What does "suitable music" mean - these are classical compositions, always without words and preferably with a calm motive. On the Internet you can find special tracks, and you can also just find traditional Asian motifs. Music is very important if you, for example, meditate while taking public transport to work or school.

I also recommend ventilating the room. The fact is that during meditation it is necessary to monitor the breath. If it is too stuffy, then the result can be negative. Fresh air will allow you to relax, cool down and breathe easier. Of course, this item is only suitable in cases where you need to understand how to meditate at home.

Stage 5 - take a pose or how to start meditating

Let's move on to practice. Take the most comfortable position. In the classic version, the lotus position is assumed (sitting on the sit bones, straighten your back, point your chin forward, and fold your legs so that your knees are on your hips). However, this is a difficult position, especially for an unprepared person, and not all places can afford such a sitting position, so I offer several alternatives:

Sitting on the feet (bend under you and sit on your heels);
Sitting on a chair with a straight back;
Standing, straightening your shoulders and straightening the plane of the chin;
Just a comfortable sitting position with a straight back;
The most important thing in the posture as part of the article on how to meditate is a straight back and a stable position.

It is very important that the posture is conscious and even. That is, choosing a position, try to stick to it for the entire time. Do not bend your back, even if everything hurts and whines (you get used to it over time), do not relax your legs, and so on. This is also important and will even help you, although you may not immediately understand it.

Yoga itself is a meditation technique. Of course, its classic presentation, and not modern variations for the lazy and especially lazy. Unlike other techniques, here the main focus is on the body and postures. That is why the effect of yoga is compared with the effect of prolonged meditation. You can try this option if you have the opportunity and desire. Most likely, I will consider this topic in more detail. If you don't want to miss it, be sure to subscribe to updates.

Stage 6 - how to meditate correctly for beginners

Now let's talk more about the technique itself. There are a huge number of them and, if desired, they are all easily found on the Internet. Within the framework of this article, I will consider only the main ones and those that are suitable for beginners. Suppose, not everyone can imagine fire in their mind and fully visualize the effect of it, but there is such a technique.

So, in the classic version of how to meditate at home, you need to follow these steps:

Close eyes;
Take a deep breath;
Clear the mind of all thoughts;
Make a slow exhalation;
Continue the breathing process, concentrating on inhalations and exhalations;
Keep your mind clear;
If any thoughts arise, they must be fixed and removed from the mind;
At first, you can say “brea-o-oh” and “you-s-breathe” to yourself, but it is better to focus purely on the process;
Pay close attention to the sensations that you have;
Watch how the stomach and ribs rise, how the mind is cleared;
To better understand how to meditate for beginners, try first counting the number of breathing numbers - this will make it easier to clear the mind;
After the timer goes off, take a few more breaths in and out and open your eyes.

Ideally, after this, you should relax and completely clear your mind. Although this is not always the case. However, even if it seems to you that nothing has worked out for you, IT DOESN'T. Even the most unsuccessful meditations bring a huge effect compared to not meditating at all.

Stage 7 - constantly improve the result

Use the breath concentration technique for at least a week before moving on to other options - concentration on the mantra, on the body or on some thought. This will allow you to better understand and understand the process. You can also:

Increase the time spent in meditation;
Increase the number of repetitions during the day;
Try to achieve the best effect;
Try to change the place for meditation;
Track results to find the best option, etc.

Remember that there is no end result that will allow you to say that you have fully mastered meditation. No, it's just a tool like the same "pomodoro", with which you can achieve much more and become a calmer, more balanced and self-confident person.

findings

To understand how to meditate at home correctly, you need to make an informed choice, find a place and time to practice, decide on the frequency, prepare, take a pose, follow the process itself and analyze the results. In principle, nothing complicated, you just need to apply this technique in practice.

Remember that the absence of a visible result does not mean that it does not exist at all. Perhaps I am now speaking as some kind of esotericist, but there really is an effect. It will be especially noticed by those who cannot concentrate or pull themselves together in any way. Try, try and you will definitely succeed.

If you have any questions about how to learn to meditate at home, ask them in the comments. Perhaps I missed something and wrote incorrectly? Also tag it under this post. And don't forget to subscribe to blog updates. Till!

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