Each of the spiritual practices promotes its own ways of meditation, so it is so difficult for an ordinary person to choose how to meditate correctly and feel all the benefits. Meditation has many benefits: strengthening the mind and body, developing willpower and concentration, self-knowledge and improving one's skills and abilities. To learn how to benefit from this practice, you should figure out how to meditate correctly, how to prepare yourself, choose a place and decide on a time for practice. Let's take a look at 5 basic steps that will help a beginner start meditating.
What is meditation, health and mental health benefits of the practice
The term meditation is interpreted differently in relation to science and religion. From a religious point of view, meditation – this is a state of maximum concentration on a particular object or one's breath for self-knowledge, self-contemplation and the achievement of various levels of insight.
From a scientific point of view, meditation – this is a specific mental exercise that is performed for the purpose of healing and self-knowledge, with its help, peace and tranquility are achieved during prolonged practice. Any interpretation of this concept has a chance to exist, and for each person meditation means its own concept. For some, this is a chance to get rid of bad habits and improve oneself in concentration. For others, meditation is simply necessary for getting rid of stress and depression to calm down, relax and unwind. That is why the meditation technique itself will be different for different purposes.
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Meditation has a beneficial effect on health and well-being, for calming and falling asleep as soon as possible, to fight depression and many mental problems in terms of dissatisfaction with life, oneself, one's family, work.
The benefits of meditation lies in deep insight into your thoughts and desires, daily practice helps to bring the flow of thoughts in order and learn to control your emotions.
Let's consider the main steps on how to meditate correctly in order to feel the benefits
Step 1. Choice of place and time – It is better to meditate in the morning after waking up and in the evening before going to bed. The place for practice should be quiet and comfortable so that no one interferes or distracts. Of course, a meditation guru can practice concentration even in the middle of a screaming crowd. A beginner will need ideal conditions for training. Ideally, the body should be facing east. Also, do not change the place and time. You will adapt to the conditions faster if you meditate at the same time and in the same place.
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Stage 2. 20 minutes for your development. The duration of meditation practice can be very different, depending on the need for self-knowledge. To begin with, 15-20 minutes are enough to train yourself to properly hold your back, focus your attention on breathing and let go of thoughts.
Stage 3. Which pose should I choose? The ideal body position for meditation is the lotus position. But since a beginner cannot sit in this position for long, it is better to take a comfortable half-lotus position, cross your legs in Turkish style, sit on a chair or assume a dead man's position (lying on the floor or sofa, spreading your legs and arms to the sides).
Stage 4. Facial expression – it is the result of a struggle to keep attention on the breath or mantra. To scare away negative emotions, smile slightly with your eyes closed. It is believed that such a "Buddha Smile" draws all attention inward, thereby calming. The "Buddha Smile" is also called the Inner Smile, which should also be practiced, that is, trained.
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Stage 5. Attention to the breath and spine. Meditation takes place in complete silence. In the process of concentration of attention, it is necessary to choose an object and follow the breath. The object can be a mental image of one's health. And also internally maybe white light. When the concentration of attention reaches the central point, thoughts will stop attacking you and you will see that consciousness has moved to a different level of contemplation. Thoughts cannot completely go out of your head, but you can watch from the side as they pass by like clouds. At the same time, the spine should be perfectly even so that nothing interferes with breathing, even and moderately deep.
To understand how to meditate correctly, you must definitely show a desire to develop and improve. Estet-portal com wishes you to reveal the limits of your possibilities in the process of meditation.
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