You probably also know how meditation works for the body and mind. There is also improved psychic ability, a strong will accompanied by a strong power. We should first make sure of some basics.
When we first begin to find it difficult to concentrate and sit still, we will deviate from the original position or will have thoughts with emotions flash through your mind, distracting and drifting with it. Let those things pass by, accept it, deal with it, and find a solution to it together. Gradually it dissolves, forcing you to ignore or control it won't help you understand and actually make it go away and it will return.
First things first when meditating
# The timing issue
Meditate in the morning when you wake up, before exercising and eat breakfast. If you choose before going to bed, it will detrimental drowsiness or thoughts after a long day.
# Space issue
Any space that gives you a sense of comfort. Maybe in the garden, in my room. Just pay attention to the weather and sound to bring calm, focus. Do not meditate in very hot or cold temperatures, or in very noisy environments.
You can slightly close your eyes, but still, see the outside, but focus on your inner feelings. To make the space more comfortable and focused you can use more scented candles or essential oils, incense. Looking at the light of the candle in front of the surrounding space blurs and helps you to relax more. You want to look forward to in this meditation).
# The problem of clothing and supplies
You should wear loose, soft fabrics to help you adjust your position and breathe comfortably. You can prepare a 2-inch thick mattress called a mandala and a pillow that is a pigeon. If not, a double pillow can be used.
# Posture problem
- On the hand: Left hand lying on his back so that the leg is between the thighs, the right hand is also on his back so that on the left hand (or vice versa), the fingers overlap, except for the thumb that just touched, and then the hands pull close.
- Back of neck: Keep spine and neck straight, not arched, not tilted crooked.
- Head to face: Head slightly bowed so that direct vision touches the ground far away about 1 meter 5 (about 5 feet) away from the seat.
- Breathing: Relax your muscles at first and use your mouth to exhale long, not urgently.
- Mouth tongue: mouth closed and medium lips, do not hold the jaw, tongue to the jaw on.
How to Meditate
# Step 1: Sit on a meditation cushion or chair with your back straight.
Sitting upright will help you focus more on your breathing each time you inhale and exhale. If you are in a chair, try not to lean back or not sit hunched over. Keep sitting as straight as possible.
Stand in whatever position you feel comfortable with. You can straighten them in front of you or cross them like a pretzel if you're sitting on a pad. The most important thing is that your sitting position is always straight.
# Step 2: Don't fret about what to do with your hands.
On media, we often see people holding hands and resting on their knees when meditating. However, if that pose makes you feel uncomfortable, don't worry too much about it. You can hold your hands and put them in your lap, or let them relax on your hips, or whatever it takes as long as your mind is relaxed and you focus on your breathing.
# Step 3: Tilt your chin slightly as if you were looking downwards.
It doesn't matter whether you open or close your eyes when you clear your mind, although many people believe that closing your eyes will prevent the distraction of vision. Tilting your head slightly as if you were looking down will help your chest expand and breathe more easily.
# Step 4: Set timer.
Once you've found a comfortable sitting position and are ready to get started, set the time regime for when you want to meditate. During the first week, don't feel pressured trying to reach transcendent meditation for about an hour. However, start the exercise as short as 3 to 5 minutes and increase the amount of time to half an hour or more if you want.
# Step 5: Close your mouth while breathing.
During the process of tranquility, you should inhale and exhale through your nose. However, make sure your jaw muscles are relaxed even if you don't open your mouth. Instead of clenching your jaw or grinding your teeth, feel more comfortable.
# Step 6: Focus on breathing.
These are all the core of meditation. Instead of trying to "not" idle about everyday life that stresses you, direct yourself to focus on something more positive, like breathing. By focusing wholeheartedly on the way you inhale and exhale, you will find that all wandering thoughts about the outside world will automatically disappear without you having to worry about how to ignore them. them aside.
Pay attention to how you breathe most comfortably. Some people focus on how the lungs expand and contract, while others think about how the air passes through the nasal cavity as they breathe. You should also focus on the sound of your breathing. Direct yourself to a state where you focus your attention on some aspect of your breathing.
# Step 7: Observe the breath, avoid analyzing it.
The goal here is to keep the body comfortable with every breath, not describe it in detail. There is nothing to worry about how you should remember the feeling or explain the breathing experience in the future. Enjoy every breath in every moment. Then enjoy the next breath. Try not to think about breathing in your mind - do it through your senses instead.
# Step 8: If your breathing is wandering, focus again on it.
Even if you have had a lot of experience with meditation, you still realize that sometimes the thoughts in your mind roam somewhere. You will start thinking about jobs, bills, or chores you have to do tomorrow for example. When you feel that the outside world is creeping into your mind, don't panic and try to find ways to ignore it. Instead, gently direct your focus back to the sensation of the breath in your body and clear the other wandering thoughts.
You will probably find it easier to maintain your focus on inhaling than on exhaling. If that's true, always keep this in mind. Pay special attention to the sensation of breathing as it exits your body. Try counting your breathing if you are having trouble concentrating.
# Step 9: Don't be too hard on yourself.
Acknowledging and maintaining high concentration can be overwhelming for a beginner like you. Don't torture yourself - remember that all newbies experience a sense of mental turmoil. In fact, some individuals think that continually returning to the present moment is part of the "practice" of meditation. Also, don't expect that the practice of meditation will change your life in an instant. To be fully engaged in something, it takes time. Maintain your meditation practice for at least a few minutes a day and stretch it if possible.
You should know that meditation is not a miracle method, it is a long process. Try to stay faithful to it and you will find a peaceful state developing within your body. However, you may experience hallucinations or a very severe nightmare.