Can Learn to meditate correctly And easily for the first time from your home. If you are a beginner you can do it from a minute, until hours when you take more practice.
You can also choose to do it sitting (more advisable) or lying at home. Before explaining how to meditate, I go To explain to you something very interesting that has to do with the functioning of our brain.
Our brain Has different brain waves (Gamma, Beta, Alpha, Theta and Delta). Each of these waves is experienced by the brain at each Moment, but each tends to dominate a determined state of consciousness.
Many people use meditation to gain access to Alpha wave And I'll explain why.
The brain waves we have are:
Gamma (100-38 Hz) This wave appears when you are in a situation of maximum stress and anxiety.
Remember those people who, under limit situations, get things that seem implausible and that seem to surpass human capacities.
Examples are, a mother who manages to raise a car to save her son or someone who is able to jump a high altitude so as not to be thrown by a train; Are some of the situations in which they could not have obtained the same result in normal conditions.
Beta (38-15 Hz) Is our normal state of consciousness in which we act and think rationally using logic and analysis. It is a state of mental alertness.
Alpha (14-8 Hz) Is the state halfway between the conscious and the subconscious (between Beta and Theta) and the way to access a Deep state of consciousness.
It is characterized by a calm and serene state of consciousness. We enter this frequency when we dream awake and we are relaxed.
It is in this state when we access information from our subconscious and develop intuition, creativity, new ideas and even Illuminations.
Meditation gives you access to this state and gives you inspiration. Many people known worldwide such as Albert Einsten and Thomas Edison, Have achieved clarity in their ideas and theories in this Alpha state of mind, which they could not have achieved in a normal conscious state.
Theta (7-4 Hz): We are in this frequency when we are asleep and we enter the REM phase. In such a state, our subconscious is the dominant and We enter into a state of trance. It is the phase of the dream in which we dream most.
Delta (3-0.5 Hz): Is the lowest frequency of brain waves. Appears when we are fast asleep. In this wave, we are totally unaware of What is happening around us.
As you have seen, meditation helps to access that Alpha wave of inspiration. Who knows, maybe by practicing meditation you get a good idea or Idees some theory that will lead you to become the new Einstein or the new Edison.
Apart from this, meditation serves many other things, and the most important is that you get a Greater personal well-being.
How to meditate correctly in 10 steps
Now, I show you the steps necessary to easily learn to meditate. Pay attention and try to integrate these steps that I explain below.
1-Find your meditation space
It is important that you choose a space where you can be alone and be calm. Your room may be the best place for it. The setting for doing meditation is very personal.
There are people who like to create an environment that encourages meditation such as lighting candles or incense. Others choose more for the Practicality and prefer not to use these elements. Anyone is good.
Many people prefer to meditate with specific music of meditation rather than meditate in silence.
Meditation music helps to gain a greater state of consciousness for two reasons. The first, music offers focus on it with what it avoids May your mind wander in your thoughts. The second, meditation music has higher vibrations than normal music and, therefore, You are in a state of vibration.
I particularly like to meditate sitting in the chair of my desk in front of my window, since I like to feel the light in my skin. Sometimes I use music if I want to enter a certain state, and others I do without music because what I want is to feel the sensations and silence of the moment.
2-Choose your mantra
A mantra is a sound, a word or a phrase that you utter in silence repeatedly during meditation.
For example, the mantra Om Is often used to refer to a deep vibration that facilitates the mind to concentrate on a sound in particular.
Other people prefer to use mantras such as"peace,""serenity,"or"respite,"which helps them connect with themselves and focus attention on it instead of In the thoughts.
3-Sit in a comfortable position
The most common image we have of the position of meditation is that of sitting on the floor with the legs crossed, the back straight, the arms Half extended, hands open upwards, drawing a ring joining the thumb and forefinger.
In my opinion this position is very uncomfortable and what causes me is not wanting to do meditation anymore.
I recommend that the position for meditation be comfortable for you. Do not suppose a suffering of back pain and tiredness of the arms.
The meaning of muscle pain in meditation is that in life there is suffering, and one has to learn to tolerate suffering. That's true, But if you want to start meditating it is harder for you to be persistent if you feel pain every time you meditate.
Maybe you can put yourself in that position further ahead, when you already have a more solid training.
At the beginning, I suggest you do it sitting in a chair or an armchair, with your back straight, leaning against your back and chin a little inlet.
I advise against stretching you in bed since it is easy for you to fall asleep and that is not the goal of meditation.
Once placed in that comfortable position for you, go to the next step.
4-Just sit and watch
Observe with an attitude of curiosity what happens in your mind, not wanting to change anything. Just watch What am I thinking? What am I feeling?
Many times it is thought that in meditation you should block thoughts, remove them from the mind. They force themselves to think nothing.
It really is the opposite. You have to let the thoughts flow, not want to take them away, but let them come and go, without giving them more importance.
You have to act as an external observer, with an attitude of curiosity and without judgment.
For example, if you think" I have to go and give some papers ", Do not get involved in thinking by generating chain thoughts of the type: "I have to print the papers","Is there ink in the printer?","Where is the nearest copy shop?", etc. It is simply a thought More, do not give importance, let it pass...
Also observe with curiosity how your body is, you can do a scanner of each part of your body What feelings I have in my hand? Try to relax Every part of your body.
5-Clean your mind and breathe
After observing your mind and body, try to clear your mind by focusing your attention on the breath.
Feel the breath in your body, feel the air coming in and out of your nose, feel the air coming in and out through your diaphragm or Feel it in your belly.
Feel how the air oxygenates your whole body.
Breathing is your anchor, when your mind wanders into the thoughts during meditation, let them pass and redirects attention to the breath.
It begins to breathe deeply and progressively making it more and more natural, without forcing it.
6-Repeat your mantra in silence
The repetition of your mantra can be very relaxing. It does not necessarily have to go according to the breathing although many people prefer it. By Example, at first it is common to use"inspiro"when the air enters and"exhale"when exhaling.
But you can repeat your mantra randomly, "I feel peace and serenity."
7-Thank this moment with yourself
Take advantage of this moment of meditation to cultivate gratitude. As you meditate, take an attitude of appreciation towards this moment that you are Having with yourself.
You can say something like this:
"I am grateful to have this moment of peace and tranquility, a space for me. I am grateful to be able to sit in this chair, to be able to rest in it, my legs relaxed and my back supported instead of standing, my legs tired... I am grateful to be able to be in this space, which welcomes me and picks me up, In which I feel safe and comfortable, and smile because I feel good..."
Later, you can take advantage of this moment to thank the things you have in your life and that bring you happiness. Thanks to the people who are
At your side
8-Finish the meditation
Before ending the meditation, it is important that you re-observe how your body is. Maybe new sensations appear and maybe you feel That the parts of your body are more relaxed. Enjoy these sensations.
See also how your mind is now, Has something changed? You may find that she is not as agitated as she was at first. See also how your Emotions What do I feel?
Finally, do not open your eyes immediately but you should take a few seconds to reconnect with the world. Visualize first the place where you You find. When you are ready you can open your eyes.
9-Practícala regularly
The one that you really enjoy and it is useful to meditate, depends on the regularity with which you practice it.
Meditation is a training.
Do not expect to relax and enjoy it the first time you do it. If you have the expectation that after meditation you will feel deeply relaxed Chances are you do not relax.
Do not try to meet expectations, just focus on connecting with yourself, in the here and now.
At the beginning of all meditation, the most common thoughts that often appear are:"I'm getting bored,""I'm wasting time,""I should be Doing other things more profitable","this to meditate is a roll,"etc.
If you have these thoughts it is normal, but they are only thoughts, let them pass and reconnect with yourself.
If you practice it regularly you will see that this type of thoughts will be part of the past since you will enjoy meditation more and more to a point That you will feel that you need it more and more in your life since it helps you to feel good.
For how long do I have to meditate?
There is no set time as optimal. I recommend you start with a few minutes and progressively increase them.
For example, you can start doing meditation for 10 minutes each day for a week. You can set an alarm to not be controlling the
Time during meditation.
By the second week, the time increases to 15 minutes a day. At the third week, 20 minutes and at the fourth, 30 minutes a day.
10-Practícala in any place
The good thing about meditation is that you can practice it anywhere and it can be really very enjoyable.
Imagine doing the same thing you do in your room but in front of the sea, sitting on the sand of the beach, feeling the sea breeze, listening to the Sound of the waves, and that the sound of the waves be your anchor...
Or imagine being able to meditate in the middle of a forest, breathing in a fresh and pure environment, feeling the moisture on your skin, listening to the singing of the birds And the creaking of the leaves...
You can also do them in places that frequent more in your day to day, for example in the train. See how your breath is, the feelings in your Body, observe the sensation of movement of the train, etc.
With these steps you have read, you are ready to start meditating. Do you dare?
References
- How to meditate. Ten steps. Taken from theguardian.com.
- Meditation. Beginners guide. Taken from stopandbreathe.com.
- How to meditate. Taken from personalexcellence.co.
- Learn to meditate in 6 easy steps. Taken from chopra.com.
- Meditation for people who don't meditate. A 12 step guide. Taken from mindbodygreen.com.
- Image source 1.
- Image source 2.