Today we will talk about how to learn to meditate and do it naturally.
Meditation is an approach to training the mind, just like fitness is training the body. In the Buddhist tradition, the word “meditation” is equal to the word “sport” in the Western world. This is a set of practices, but one type of activity.
There are many meditation techniques, how do you understand them and learn how to meditate correctly?
It is extremely difficult for a beginner to sit for a long time and not think about anything or, as they say, have an “empty mind”. We recommend putting meditation music or nature sounds in the background. The easiest way to start meditation is to focus on your breath because concentration is one of the main approaches to mastering meditation.
How to Meditate: Simple Guidelines for Beginners
This meditation exercise is an excellent introduction to meditation techniques. Choose a comfortable place to meditate at home and start meditating.
- Sit or lie down comfortably. Close your eyes.
- Make no effort to control your breath; just breathe naturally.
- Focus on your breath and how your body moves with each inhalation and exhalation. Pay attention to the movement of your body as you breathe—to your chest, shoulders, chest, and abdomen. If your mind is wandering, bring your attention back to your breath.
Continue this meditative practice for two to three minutes, gradually increasing your daily exercise time. Do not give up this activity after the first unsuccessful attempt to manage your attention and try to turn off the panoramic control of the brain. Meditation must be comprehended and “tasted”.
Types of Meditation
Concentration meditation
Concentration meditation involves focusing on a single point or object. It could be:
- Breath;
- Repetition of one word or mantra;
- Observing the flame of a candle;
- Listening to a repeating gong;
- Counting the rosary.
Since the concentration of the mind is a difficult task, a beginner can meditate for just a few minutes, developing his technique gradually.
In this form of meditation, you simply refocus your awareness on your chosen object of attention every time you notice that your mind is wandering. Instead of chasing random thoughts, you simply let them go, thereby training your concentration.
Mindfulness or Mindfulness
Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. Do not get involved in these thoughts or judge them. Watch them flow and fade.
Through mindfulness meditation, you can see how your thoughts and feelings move in certain patterns. Over time, you can better understand a person’s tendency to quickly evaluate experiences as good or bad, pleasant or unpleasant. With practice, an inner balance develops.
In some schools of meditation, students practice a combination of concentration and mindfulness. Many disciplines require silence, to a greater or lesser extent, depending on the teacher.
Other meditation methods
There are many different other meditation techniques. For example, among Buddhist monks, there is a daily practice of meditation aimed directly at developing compassion. There are also moving meditation techniques such as tai chi, qigong, and walking meditation.
Why Meditation Is Good
Research scientists
An interesting experiment was conducted at the University of Washington with the participation of three groups of 13-15 people. The first group meditated for a week, the second practiced simple relaxation, and the third group led a normal lifestyle. After eight weeks, participants in the first group were found to be more attentive, less stressed, kept more work details in mind, and remained more energetic. Curiously, the relaxation group did not feel more relaxed.
Meditation research has been going on since the 1970s, and scientists have since confirmed the following short-term benefits for the nervous system:
The effect of meditation on well-being:
- low blood pressure;
- Improvement of blood circulation;
- Decreased heart rate;
- Decreased sweating;
- Slow breathing rate;
- Less anxiety;
- Decreased levels of cortisol in the blood;
- Increasing feelings of well-being;
- Less stress;
- Deeper relaxation.
Modern scientists are studying the medical results of the long-term practice of meditation, and note the positive effects on the brain and immune function of meditators.
It is worth repeating that the purpose of meditation is not to achieve benefits. As an Eastern philosopher would say, the purpose of meditation is simply being in the here and now.
In Buddhist philosophy, the ultimate benefit of meditation is to free the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated or “enlightened” practitioner no longer follows desires and clings to experiences, but instead maintains a calm mind and a sense of inner harmony.
How meditation differs from the practice of observation
It should be understood that meditation is not about positive thoughts and drowsiness in half-forgetfulness. This process requires certain mental energy. This is a conscious observation of the thoughts and mental state of the body.
How to Meditate Throughout the Day
Contrary to popular cliché, it is not necessary to sit in the lotus position. You can meditate while walking, on the way to work, or while eating.
Meditation for relaxation
Sit on a hard surface (so as not to fall asleep), relax and determine for yourself the word that you will speak as you exhale. It can be either the traditional “om”, or the words “love”, or “peace”. Focus on the sounds being made. Gradually, the mind learns to organize thoughts when pronouncing this very word.
Walking meditation
Concentrate your attention on a certain object in the outside world: the air, the singing of birds, the leaves on the trees. This will help open your mind to nature and unload the informative flow of thoughts, resulting in reduced stress and nervousness.
Breathing meditation
Any daily stop is a great occasion for this meditation. Take a deep breath in / out and mentally try to follow the flow of air.
Meditate while running or cycling
A great way to stop shutting out the world is with headphones. Feel the wind in your ears, the ground under your feet. It is important to focus on one thing, without jumping from feeling to feeling.
Meditation while eating
Pay attention to how your taste buds perceive food and feel every sip of coffee.
Meditation while waiting
You can do breathing meditation. If this is a supermarket, you can also thoughtlessly, without value judgments, consider grocery baskets. At the bus stop, watch how people move.
Meditation during daily activities
In the morning, when brushing your teeth, taking a shower, or washing dishes, watch the flow of water, and the formation of foam. This will free up the accumulated negativity and free up space for new thoughts.
Also try incorporating meditation into your evening routine to help you sleep better and more restfully.