When people think about meditation, they usually imagine a room where a person sits alone and tries to throw all thoughts out of his head. Some kind of not very nice picture, huh? In fact, meditation is much easier and more enjoyable, and most importantly, more useful than you think. And with the advice of “Challenger” you will be even easier.
Meditation is not such a fascinating activity as, for example, yoga or beach volleyball, and the effect of it is more difficult to notice with the naked eye. However, starting to meditate, you will soon notice that it has become much easier to relax, you are less stressed, sudden headaches happen less and less, and you don’t even remember about depression.
Challenger gathered 7 tips for a beginner on how to start meditating.
Of course, you can do meditation in a noisy room, but do it in a quiet secluded location will be much easier. In the end, your mind itself will be constantly distracted: some thoughts, feelings and events will pop up in your memory. Do you really want some external factors to distract you from meditation?
Good lighting will save you from drowsiness during meditation. For the first time this is very important, because you have to sit for a while with your eyes closed, not distracted by anything.
Can you stay awake if the room is dark? However, all people are different, maybe it will be more comfortable for you personally to meditate by candlelight or even in the dark. Listen to yourself, over time you will understand what is best for you.
You can meditate while sitting on your knees, lying down - but as you like, the main thing is that you were comfortable during the whole time of meditation. You must be relaxed. What is really important for meditation is your posture.
Keep your back straight. Everything else is your choice.
Stillness is also very important for meditation. No matter how you like to move, do not do this.
The best time for meditation is early morning, or vice versa, the evening before bedtime.
Morning meditation will help you wake up, stand up, as they say, from that leg. Evening meditation will allow you to relax, relieve stress accumulated during the day. However, this is not the rule at all. You may want to meditate in the middle of the day to get your thoughts in order, switch to new tasks. Over time, you yourself will understand when it is best for you to meditate.
And when you find the perfect time for meditation, just stick to it. Most importantly, do not give up meditation. As with muscle training, it will take time to see tangible results.
The greatest difficulty of meditation for beginners is precisely to avoid unpleasant thoughts. From the first time, you certainly cannot force yourself to not think, after all, it is the work of your mind - it performs it constantly, regardless of whether you decide to meditate or make a salad.
Let your mind wander wherever it pleases, in the end, maybe this is what you now need to think about - in peace and quiet. What is definitely not worth doing is trying to get thoughts out of your head and get angry, which doesn’t work out for you.
Pay attention to your body, to its sensations and, first of all, to the breath. Feel how the air enters and exits the nostrils, as the stomach rises and falls during meditation. If you have unpleasant thoughts, do not worry.
Just try to concentrate on the sensations, and thoughts will go away. Do this every time your thoughts begin to bother you. Pay attention to yourself. You don’t have to think about what your colleague was rude to you today - you have already spent enough nerves on him, now is your time, not his time, so think about yourself, your emotions and feelings from meditation.
Experienced yogis can meditate for hours, but you are only a beginner.
Do not immediately overload yourself, otherwise it can quickly get you tired. Start with small sessions of meditation for 5-10 minutes a day - so it will become a habit. And then you can extend the meditation sessions to 15 minutes or half an hour.