Meditation helps in dealing with stress and in finding answers to important questions. It contributes to the development of the spirit and the acquisition of harmony of the soul and body. Meditation became widespread in the East, entering the daily practice of yogis and Buddhist monks. Not all types of meditation can be done on your own. It is advisable to start with simple meditations to stop the flow of thought and concentration on the breath. Before you start meditation, you need to familiarize yourself with the basic rules.
Instructions
Step 1
The best time to meditate is early morning or late evening. At this time, it is easier for a person to relax and get distracted from everyday problems. Indian yogis prefer to meditate from four to six in the morning, on an empty stomach. Immediately after eating, you can not do it. Depending on the density of the food you eat, wait 1 to 2 hours before starting to meditate. If you have made the decision to practice regularly, schedule your meditations at the same time. This will discipline the body and mind. Your practice will be more successful.
Step 2
Choose a calm, spacious and warm place for your practice, free from drafts and excessive heat. Place a soft mat under your feet. Meditation clothing should be loose fitting, preferably natural fabrics.
Step 3
Get into a comfortable meditation posture that allows you to relax your body while keeping your mind in check. Always keep your back and head straight, do not slouch. A comfortable position for meditation is lying on your back in the Shavasana pose. The feet are shoulder-width apart, and the arms lie near the body, palms up. In this position, you can involuntarily fall asleep, so move on to this position after you have learned to meditate in a sitting position. Sitting postures: Vajrasana, Padmasana, Siddhasana, Sukhasana, Ardha Padmasana. The Japanese prefer to meditate while sitting on their heels, the Indians - in the "lotus" position. You can simply cross your legs in Turkish style and put your hands on your knees. Find a position in which you feel most comfortable so that you can focus on your meditation practice and not be distracted by pain.
Step 4
When you are fully prepared for meditation, calm your mind and breathing. Close your eyes. Inhale slowly, filling your belly, and exhale slowly. The optimal breathing mode: 4 seconds - inhale, 2 seconds - pause, 4 seconds - exhale, 2 seconds - pause. Breathe evenly for two to three minutes. Then pay attention to the thoughts that arise in your head. Determine where they come from and where they go. Observe the thoughts from the sidelines and try to slow down their flow. Ideally, you will achieve a state of "emptiness" - a complete absence of thoughts. Sit in a state of complete rest, focusing on your breathing and the sensations of your body for 5-10 minutes. Come out of meditation smoothly, without sudden movements. After you learn to control your breathing and thoughts, you can move on to doing other, more complex meditations.
