How to Meditate? 7 Techniques to Relax & Transform Good Health
Using mental power by way of meditation, to recondition or reform mental and physical health is easier than you possibly believe.
There are easy procedures and methods that you can use if you want to learn how to meditate properly. However, the question is why and how to mediate?
Whenever we are stressed, our mind is like a mountain encircled by fogs, we cannot see clearly. Meditation is like allowing the wind to clear the atmosphere and
uncover its beautiful blueness on your world. Unifying meditation into your everyday habits is more important than the conventional medicine that would not let you to believe. Regular meditation provides the mind
the everyday care it desires to function properly the same way you take care of your body daily, such as shower to cleanse, some systematic exercises to strengthen it;
some relax to energize it. Below are some of the ways on, How to meditate to relax your mind & body healthy?
1. Choose the right environment
An expert can achieve meditation anywhere, even in a hostile environment. It can not be in the case of a beginner. In fact, choosing the wrong place that exposes you to obstacles can make you surrender from the beginning.
So it is necessary that from beginning you choose a pleasant-sounding. Always try to meditate in the same place, preferably in a quiet room, sit in front of a wall. In general, try to avoid anything that may distract your eyes or feed your thoughts.
If possible, you can create a relaxing environment, install a rug, light a candle or listen to soft and appropriate music. Choose loose and comfortable clothes that you use in each meditation session, and do not forget to take off your shoes.
When using background music, it is better to listen to instruments that do not have words that can distract you.
2. Find the right time
In life, there is a bad and a good time for everything. When it comes to meditating, it depends on what you are looking for. For example, you can meditate in the morning to start the day in a better frame.
Mediating at night can help you to get rid of accumulated mental tensions and have a restful sleep, or at noon to recharge your “batteries”.
When you understand the process can you meditate anywhere (in the subway, in the office, on the beach, etc.) and at any time (when eating, cooking, having sex?), as soon as you feel the need to do it.
It is ideal is to choose a specific time and duration and stick to it. Do not shorten your sessions if feel more pleasant, do not extend them when it is painful. Being coherent is part of the learning process.
3. Choose your comfortable posture
There are many positions that you can be adopted, but consider the lotus position (Padmasana). Sitting on the floor or a yoga mat, cross your legs, keep your knees on the floor, your left foot on your right thigh and vice versa, and your soles (the bottom of your feet) slightly towards the sky.
You do not need to deform your body if you lack flexibility. Just remember that the posture should allow you to feel comfortable physically and mentally. You can also opt for the half lotus position; one leg is flat on the calf of the other.
You can also kneel on a small pillow or sit on a chair without lying down, with your feet resting on the floor or on the floor. In all cases, be sure to keep your back straight by slightly arching the kidneys to unfold your spine and release the solar plexus.
Put your chin slightly up, let go of the shoulders. After a moment, you can feel twitching. The discomfort often disappears on its own, as the muscles relax. If it persists, you may have to change position.
4. Relax before each session
Before entering into meditation, it is very important to have a time of relaxation. This is even more important, just start learning to meditate. It’s fast and simple. For example, you can lie on your back, stretch, yawn, smile, eyes closed; breathe through your nose, calmly, deeply.
Relax your belly, let it expand by breathing and release the air gently. Be aware of your weight on the floor and the parts of the body that support it, heels, calves, buttocks, shoulder blades, back of the head, elbows, palms … Let your joints and tissues relax.
Once you feel deeply in meditation, you will feel as if you are floating or “losing yourself in an empty world.” When you begin to learn to meditate, you will surely be at war with your own thinking.
You may notice that your attention tends to focus on some objects such as negative thoughts, bodily sensations, surrounding noises or sounds, emotions, memories (badly most of the time), etc. This is normal, the mind is conditioned to focus on negativity and the past conditioning or events.
5. Adjust your eyes
You can leave your eyes half closed or completely closed. The idea is to close the eyelids enough to draw attention to the interior while staying connected to the world around you.
To begin with, if your eyes are constantly sequestered by an object or light, it is better to close them. However, if you experience drowsiness, open them to regain your vigilance.
6. Concentrate on your breathing
This is one of the things you should do your best to be good if you are learning to meditate. Breath after the posture is the second pillar of meditation. The technique of “anapana”, breathing in and out, recommends focusing on the “door of the nostrils”, the triangular area that extends from the nose to the upper lip.
It is simply being aware of your breathing, letting it be what it is. Try to lose yourself in your breath. Release in the abdomen, pursues breath vigorously and will lower tension, brings a sense of harmony.
This exercise of concentration in the breath helps to fight against the dispersion of thoughts. It not only helps to calm the mind but also teaches you how to accumulate and strengthen.
7. Purify your mind
Even if you know how to meditate as Buddha, but if your mind is not clean, it will be useless. Purification of mind work in the body, through posture and breathing, aims to discipline him to concentrate better in the mind.
So you need to know the nature of your mind and, most importantly, have control over what you feed it. To find the true nature of the mind, you must let your thoughts arise without forcing or holding them, without condemning or approving them.
Be happy to watch the development of the scene as if the images of a film appear and disappear. Accept pain, anger, fear or shame. Try to learn from them, invoking the antidote against what makes you suffer. This is very important when you learn to meditate.
If this exercise is too advanced for you, concentrate again on your breathing until your mind is ready to continue.
Meditation is an excellent way to provide a variety of benefits and healthy habits to your body, from a healthier brain and heart to better digestion and a lower risk of stress.