The basics of meditation

The basics of meditation
Meditation is an ancient method of achieving inner peace through exercises of mindfulness and concentration. There are different forms of meditation, p. ex. yoga. It’s easy to learn to meditate.These are simple exercises to do at home.
Meditation is a means of mental relaxation, an act of mindfulness and concentration. In Latin, the word “meditatio” means to reflect, preparation. Meditation has its roots in the Eastern tradition and many religions know about this spiritual practice. However, there is nothing religious or esoteric about meditation in itself, the relaxation method works well without spirituality. There are many forms of meditation, yoga meditation, Zen meditation or transcendental meditation. All these forms of meditation have in common that they maintain a certain position of the body and focus on oneself, for example on the breath or on the own body. Relaxation methods such as Mindfulness-Based Stress Reduction (MBSR), autogenic training, respiratory gymnastics or yoga use meditation and breathing. Meditation and mindfulness can be learned on your own or in class.
Learn to Meditate: A Beginner's Guide
As soon as you are seated, your thoughts are racing in all directions? Are your legs and feet falling asleep? This is perfectly normal. Stay calm and try the following tips:

🧘‍♀️Choose a quiet place to meditate
Be careful not to be disturbed. Neither by people nor by surrounding noise, nor by digital devices.
🧘‍♀️Meditate regularly, preferably at a fixed time
Make meditation a daily ritual. Ten minutes is sufficient at first, but you can extend this time as you wish.
🧘‍♀️Warm and comfortable clothes
When sitting still, the body cools down quickly. Consider wearing soft and warm clothes, possibly a scarf around the neck and thick socks.
🧘‍♀️Find a comfortable sitting position
Yoga lotus position, sitting cross-legged or in heels, you must feel good. A cushion, towel, or chair can help keep you stable, yet relaxed.
🧘‍♀️Stand straight
Straighten the spine, tilt the chin slightly towards the chest, relax the shoulders and let them go back. The hands are placed on the knees without tension. You can now breathe freely.
🧘‍♀️Let the thoughts wander
Accept all the thoughts that come up, but don't get hung up on them. You are just an observer, in other words: you perceive the thoughts and you let them pass.
🧘‍♀️Become aware of your breathing
In meditation, breathing is used for soothing and relaxation. Our mind wanders between the past and the future. By focusing on our breathing, we soak up the present.
🧘‍♀️Observe an object
You thus control the flow of your thoughts: place a neutral object on the ground in front of you, at a distance of 1 or 2 m, and observe it by concentrating on your breath and counting each of your breaths. At first, your thoughts may start to wander at seven. But your concentration will improve.



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picture: Photo by David Brooke Martin on Unsplash

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