With such a fast pace of life and its noisy, unceasing bustle, finding convenient ways of relaxation is an absolute necessity. A great way to take a break from a negative is meditation for beginners. Such leisure practically has no contraindications, does not require big money and is easily mastered. How to begin to meditate, and most importantly - how to prepare for this process morally and physically? What obstacles are waiting for those who are planning to start meditation exercises, and can they be overcome?
Basics of meditation
The main principle of the method is ease and convenience. In the following sections of the article, this thought will be constantly repeated, since its awareness protects against injury and sets the right direction.
Meditation is a complex activity. Each element is significant, and its absence or incorrect preparation negatively affects the whole process. Meditative practices include several important details:
- time spending;
- place for relaxation;
- relaxing atmosphere;
- emotional state of the person;
- human posture;
- concentration and self-tuning.
In order to arrange each part correctly, it is not necessary to move, set yourself a rigid framework or look for a guru. However, spending time and effort on organizing classes is a must if you want to achieve success.
Although meditation does not involve anything complicated, beginners may have difficulty. Some stop prejudice, others - the lack of motivation and knowledge of the benefits of such training. Others try and, without receiving an instant “enlightenment”, throw the case. The fourth are firmly convinced that the preparation and the exercises themselves take only a couple of minutes. Obstacles are more often not in the material world, but in thoughts.
How to start meditating
Get rid of excuses
And as soon as possible. The problem with “excuses” is that they begin to interfere at the wrong moment. At first, these mental blocks do not give a start, then they instill that it will not work, and then they incite to throw everything halfway through.
“Suddenly a muscle pull? In general, it is such a longing - you can fall asleep! ”.
“A waste of time. How does this help me at all? ”
“Larissa from a nearby porch tried - to no avail, although she tried so hard!”.
If at least one similar thought slipped in my head, it's time to start a fight with her. These classes do not require super-flexibility, the benefits of meditation are obvious, and the neighbor Larisa may have lied about her training and her own zeal. So that less doubt - more action. Here is the key to success in any business; meditation is no exception.
Choose a time
In this regard, there is no steel impenetrable laws. However, for the best effect, you can use several recommendations:
- it is advisable to start relaxing daily at the same time;
- Morning hours are considered optimal for meditations, dawn and pre-dawn are ideal;
- if it is impossible to start the exercise in the morning, sunset time will do;
- a day is not the best period, as it is often accompanied by fuss, distractions, difficulty of relaxation;
- for a start, it is enough to give this kind of leisure just 10-15 minutes a day.
This is only parting advice, the final choice is made by the person himself, based on his daily routine, well-being, amenities. If it seems that there is no possibility to allocate only a quarter of an hour to the exercises, this is another excuse. Somehow, it’s time to sit at the computer, think about the past or dream.
Is the graph too tight and fluctuating? You can force yourself to get up (go to bed) just 20 minutes earlier (later) than usual. This will be enough to conduct a meditative session.
Determine the location
Meditations do not require huge halls, long corridors or endless fields. Considering that more often residents of cities resort to meditative practices, it is better to look for a suitable place at home rather than in nature. It will save time.
The type of room does not matter - living room, lounge, bedroom, but at least the kitchen or bathroom, if they are quite cozy and comfortable.
Like time, the place of meditation can be changed to suit your mood, but it is better to stick to stability. The only requirement is the absence of irritants (odors, insects, extra sounds, etc.). If a person lives in an apartment more than one and is afraid that the neighbors will distract him, they will help out again the early morning hours when everyone is sleeping.
Find clothes
The wrong outfit can disrupt the entire effect of the activity. A form that is generally invisible to the person during relaxation is considered suitable. Tracksuit is or at least a wedding dress - no difference. Only the following requirements are made for clothing:
- comfortable, does not prick, does not make you feel itchy or irritated;
- does not hinder movement;
- made of natural fabrics (if possible);
- has a pleasant smell or it is completely absent;
- corresponds to the temperature conditions in the room.
Many people prefer to meditate in their underwear or at all naked. Just because they are so comfortable. So, adjusting the listed requirements for your vision and comfort is the norm.
Get rid of perfectionism
“No, my knowledge is still poor. Here I will read a couple more books about meditation - then I will move on to actions. Otherwise, if I now try to do everything, then how many mistakes will I make! No, no, I need some more information. ”
The typical syndrome of a person who “must do everything right”. The pursuit of the ideal is, of course, good. However, without practice it is useless. Because of such thoughts, a person begins to postpone actions, but it is not a fact that he will come to them at all. Meditation is not a heart operation, mistakes will not be serious. It is better to get down to business and improve your skills as you go.
Do not complicate
Yes, often the monks for the sake of meditation refuse from the charms of civilization, earthly happiness in general. They go to the forests, caves, mountains, deserts, to practice there. They feed on almost sunshine, wear one robe, a robe or a loincloth for weeks.
However, the courtyard of the 21st century.
It is not necessary to accept the lifestyle of an ascetic, a recluse, a martyr, just to meditate. To clear the mind, to cope with emotions, to have a rest will not work if the words “I want to eat”, “cold” and “save” will be constantly turning in my head. No exaggerations!
Get ready
Before you start, it is better to put your body and place to rest in order. To do this, you need to complete several points:
- remove the section of the room where the training will take place;
- air the room;
- turn off electronic devices;
- adjust the lighting (whether it is artificial or natural);
- take a refreshing shower.
There will be order around - harmony will be improved inside. It is an inseparable interconnection. If there are animals in the house, it is better to transfer them to your neighbors for a while or distract them in another room - pour food or leave a toy, for example.
Adjust the situation
Someone for the rest want to turn on the music, and someone prefers silence. One likes the smell of scented candles or chopsticks, others like it annoying.
When creating coziness it is better to listen only to your taste. You do not need to strictly follow the instructions on Feng Shui, if its rules are not combined with convenience and desires. Whether to include audio recordings of mantras is also a personal choice. The main thing is to set the atmosphere for concentration.
Pick a pose
Standard poses are usually called “lotus”, “half lotus” or “sukhasana”. They are similar - performed sitting, with crossed legs, straight back. However, not all newcomers can spend at least five minutes in this position, and accept it, too, a separate trouble. In addition to leaking muscles, prolonged exposure of these poses without proper preparation is fraught with joint pain and sprains. Therefore, here are some alternatives:
- lie flat on a rug or blanket, relax your arms and legs;
- stand with your back to the wall, close your legs together;
- sit on a chair, closer to the edge, not leaning back;
- take a sitting position on the floor, but lay pillows, pillows or blankets for convenience.
The main criterion is convenience. However, it is better to ensure that the posture does not contribute to the appearance of defility, lethargy, otherwise the process of meditation can easily turn into a nap.
Choose a view and start
A variety of techniques allows any beginner to choose the type you like. The most popular types of such practices include:
- respiratory - focus on breathing, trying to change it;
- mantric - accompanied by pronouncing mantras - out loud or silently;
- gestures - the focus is on the movement of hands or fingers;
- dynamic - repetition of the same movement;
- mental - the simplest in physical terms, not requiring special items or training, but the most difficult in the degree of deepening.
Experiments, samples are welcome, because only with their help you can find your method.
Meditation for beginners is a win-win way to relax. It clarifies the mind, improves mental skills, their endurance. The biggest problem in the development of such practices is their beginning. If, however, discard excuses, overcome laziness and blues, set yourself up for regular training, positive changes will not keep you waiting. In this method, the rule “21 days” is excellent, according to which the repetition of the habit for 3 weeks leads to its full adoption.
