Performing any business, every minute we risk distraction. This may be a phone call, an email, a conversation with a colleague. The art of managing your attention is indeed one of the key success factors for a modern person.
Meditation is a practice that trains the mind in the same way that exercise exercises the body. But for a beginner it is very difficult to sit for an hour in the lotus position and not think about anything. How to learn to meditate for beginners at home?
To begin, let's consider what needs to be done to properly organize the practice.
Choose the right time.
During meditation, the mind and body will be in a relaxed state. Therefore, choose a time for practice when no one will disturb you. It is believed that the sunset and dawn hours are ideal for meditation.
Quiet place.
A peaceful environment will make the practice more relaxing and productive. Of course, the best effect is meditation in nature. But if you wish, and at home you can meditate as fully.
Do not meditate immediately after eating.
The best time to meditate at home (or even at work) is before eating. Since if you start practicing after a hearty lunch, there is a risk to just fall asleep. However, do not force yourself to meditate if you are very hungry. It will be very difficult, because all thoughts will be only about food - such meditation is unlikely to benefit.
Use an alarm clock or set a timer.
The perception of time may vary during practice. Therefore, take care in advance that you do not have to be distracted by the clock.
Meditate regularly.
Full effect can be obtained only after a long time after the start of practice. Be patient and try to meditate every day. This practice is a wonderful tool that helps to deal with stress, clarify thoughts, make the right decisions. But many people refuse it precisely because they do not see an instant solution. Discipline yourself - it will be easier over time.
Watch out for the result.
Even during the first session, some people experience its positive effects. Perhaps meditation will seem to you not so difficult practice. But even if everything happens the other way around, and it will be hard to concentrate, do not despair. For good meditation it is necessary to “let go” the interest in getting a result. Enjoy the process itself, be here and now.
So what is the meditation technique? How to meditate on those who are just starting their acquaintance with this ancient practice?
The easiest way is to concentrate on a certain point. It can be a breath, a repetitive mantra, a candle flame, a flower. For beginners, just a few minutes will be enough, because meditation without preparation is usually difficult. Thoughts will always be distracted by foreign objects. Over time, the practice can be extended to ten to fifteen minutes.
Now consider how to directly meditate.
- First you need to sit on a chair, keeping your back straight. Or sit on the floor with your legs crossed. Take a deep breath. If you have chosen meditation on breathing, you can close your eyes if you wish.
- Then begin to concentrate on the selected subject. For example, pay attention to the movement of air, noticing every breath and exhalation.
- If extraneous thoughts knock on the mind - acknowledge their existence, and continue the meditation further, concentrating on its subject.
- Do not try to ignore such distracting thoughts, or judge yourself for them. Your job will be to mark their presence and return the focus back to the subject of meditation. Just watch how the mind moves from one point to another.
- At the end of meditation do not rush to open your eyes or jump up. Let the movements be slow. Look at the objects of the world, pay attention to how you feel physically.
- Do the exercise for ten minutes every day. The longer you meditate, the easier it will be to maintain concentration.
Meditation is a simple, effective and convenient way to calm the mind, relax the body. With it, you can find peace, even if the surrounding reality is a continuous chaos. And you can learn to meditate without leaving your home. So start your practice today, and soon you will be able to enjoy its fruits.
