With the Meditation techniques , A change is generated in your body, and every cell in your body is filled with energy. There are numerous studies corroborating the many benefits of meditation.
This has psychological consequences as you increase your energy level, you are bubbling more joy. Then I will explain several so that you can choose the one that best suits you and start practicing from today.
6 meditation techniques for beginners
Meditation based on Mindfulness
It is the way of meditation More known. The word Mindfulness It means full consciousness. It is about getting a state of" Flow "in your mind, That is, that your mind flows.
To get the Flow Of the mind through mindfulness, you must learn to let the thoughts flow, without stopping in them, simply Let them pass. Without giving more importance than they have.
Mindfulness wants to make us see that having thoughts is something natural as rational beings, so we should not avoid or try to fight against the Thoughts but simply not giving them more importance.
For example: think of anything, whatever you want, but above all, above all, do not think of a pink elephant.
What happened? Have you thought of a pink elephant? When you do not want to think about something, you inevitably do.
The goal is to recognize your thoughts as transient, coming and going, like emotions, now I feel sadness, but that does not mean that Be a sad person, because within a while you may feel joy.
Mindfulness is a training of the mind.
How to do it…
It is that we are connected to the present moment, with full consciousness in what happens around us, with an open attitude and without judging. Capturing the sensations of our environment, letting pass the thoughts.
Start with little things from day to day.
For example, apply full consciousness to the shower: Feel the hot water fall on your head, feel the temperature, the water pressure, how it Advance on your back and your legs. Feel how you massage your head with soap, every movement and every sensation...
Try to apply full consciousness over the duration of the shower. If the mind wanders at any moment, let go of the thoughts and return to the Sensations of the present.
It is a question of generalizing it more and more in the other daily activities (driving, washing dishes, brushing teeth, etc.) and Incorporate into your life.
Spiritual Meditation
It is the type of meditation performed by the most devout, those accustomed to prayer. Their communication with God allows them a moment of connection with the beyond.
It's a time to be with yourself.
As with other types of meditation, it is a moment of calm, peace and harmony, a moment of silence that brings clarity in the mind and helps you in the Problem-solving and decision making that disturbs you.
How to do it…
If you are a believer, use your faith to find your inner peace. To connect with your inner world, with others and with the world through your God.
Talk about your wishes, concerns and your appreciation.
Breath Focusing Meditation
Recommended for...
Those people who tend to be very absorbed in their thoughts and have difficulty disconnecting from them.
If you want to clear your mind of all your stressful thoughts, targeting meditation is perfect for it.
How to do it…
It is about focusing your attention on an object, a sound or a single thought.
For example, you can try to keep your attention on the breath for 20 minutes.
Stand with your back straight, close your eyes, and keep your eye on how the air comes in and out of your body naturally.
You can focus attention at the lungs level, how they swell and deflate or at the diaphragm level, how it opens and closes. And how the oxygen Is distributed throughout your body through the arteries.
You can repeat to yourself: I breathe, I am alive, I am, I am here and I enjoy this moment.
In this way, the breath can be your anchor. In the moment that during meditation your mind begins to ramble, lets pass the thoughts and you return To your anchor, your breath.
The more you meditate and the more you train your mind, the easier it will be to disconnect you from thoughts and connect with the sensations of the present.
In the moments when you feel mentally collapsed, remember what your anchor is and go to it.
Meditation of Gratitude and Kindness
Recommended for...
Those who tend to judge themselves too much, to be too critical of themselves and others.
If you feel identified, this type of meditation can help you to be more compassionate with yourself and more empathic with others.
With a meditation based on gratitude and kindness, it will increase your level of happiness since it is impossible to feel grateful and depressed at the same time.
How to do it...
Be seated in a meditative position, with your eyes closed, and generate in your mind and soul feelings of kindness and gratitude.
Start by generating these feelings of gratitude and kindness to yourself:
" I am grateful to be able to be seated, resting my body in this chair that welcomes me, I am grateful to have this moment for me, I thank myself for striving day by day, in my work, in my family, I try to do things As well as I can..."
Progressively it opens the focus towards the other people and, finally, towards the universe. The order would be as follows:
Oneself
A good friend
Neutral person
A difficult person
The entire universe
Mantra Meditation
A mantra is a syllable or a word with no particular meaning, which is repeated in order to focus your mind. It is not a statement used To convince you of something.
In yoga, the mantra Om Is often used to refer to a deep vibration that facilitates the mind to concentrate on a sound in particular.
Recommended for...
Those who have difficulty in focusing their attention on breathing.
The mantra is a word, and thoughts are often perceived as words, making it easier to keep one's attention That fill the thought, that release the thought completely and focus on the breath.
How to do it...
Stand with your back erect, close your eyes and repeat in your mind again and again in silence a word for the duration of the meditation.
" As you repeat the mantra, you create a mental vibration that allows your mind to experience a deep level of consciousness. The repetition of the mantra
It helps you to disconnect from the thoughts that flood your mind.
The mantra is a tool that helps you to practice meditation. It can be understood as a powerful and ancient word with the intention of helping us to connect with the soul, the source of everything in the universe" (Deepak Chopra).
These are some of the mantra most used by the Hindu tradition:
Om
So-ham
Om namah shivaya
Om madmi padme hum
Branch
Yam
Ham
You must practice it for a period of time or with a number of repetitions, traditionally 108 or 1008.
With deliberate practice, you will observe that the mantra continues on its own, integrated into your mind, or that the mantra disappears and you fall into a state of Deep peace and harmony.
Meditation of Motion
Recommended for...
Those who prefer a more dynamic type of meditation that include body movements.
It goes without saying that there is no reason to choose only one form of meditation, but you can make a combination of various forms of meditation and use the That suits you at any time.
How to do it...
The most common form of movement meditation is Yoga. With Yoga you perform a series of conscious bodily movements, that is, you have That focus your attention on each of the movements you perform.
Feel each movement, feel your body, each stretch, the sensations that appear in the body as you perform each exercise, and how you feel Your body at the end of each exercise. Notice how your breath is.
As you see, all meditation techniques have the same goal: to be with yourself, to clear your mind, to seek inner peace and serenity, to live the
Present moment.
From here, each one has its peculiarities and you can choose the ones that suit you at any time.
Benefits of Meditation Techniques
At the psychological level
Relax Release stress and anxiety and remain in a state of well-being.
Mental rest It silences the mind and frees you from your daily worries.
Happiness: Stimulates the areas of the brain assigned to happiness.
Mysticism: Develop your awareness of unity with the whole.
Emotional: Increase your emotional stability.
At the intellectual level
Creativity Clean your mind to make it more creative
Concentration Power your state of concentration and memory.
Effectiveness: Facilitates Problem resolution
Intelligence Develop your intellectual abilities.
Physiologically
Decrease your blood pressure.
It lowers your blood lactate levels, reducing anxiety attacks.
Decreases tension-related pains such as: tension headaches, ulcers, insomnia, muscle and joint problems Joints.
Increases production of serotonin that improves mood and behavior.
Improve your immune system.
Transform your body into a generator, as you generate an inner energy source.
We have about 60,000 thoughts a day. Some thoughts are memories of the past; Others are thoughts about the future, such as plans, Fantasies or divinations; And other thoughts form part of the present, such as observations, judgments, or explanations.
Has it ever happened to you that you were driving and have arrived at the destination without being aware of the journey?
Most of the time our mind is not centered in the present moment, but wanders in the past or is projected in the future, Leaving aside what the here and now brings us.
From a psychological level, the tendency to focus more on your mind in the past leads to a greater probability to To suffer depression ; On the other hand, Tending to be projected more in the future leads to a greater probability of To suffer anxiety .
In the end, if we let our minds get lost in thought, what happens is that we operate with autopilot (as in the case of drive). We do in the day to day while our mind wanders and we do not connect with what the present is offering us.
" Yesterday is history, tomorrow is a mystery and today is a gift. That's why it's called I presented ".
We miss a lot of sensations of the present to be immersed in a past and a future that right now they do not exist.
It is therefore that you learn to control your mind instead of letting the mind control you. That you can decide when you want your mind And when you want your mind to be fully and consciously centered on the here and now.
Let's put an example, imagine that you are going to take a walk in the forest. There are two very different ways of doing this:
You walk through the forest while you think about your things.
You walk through the forest and... you consciously observe the trees, their color, how the sun illuminates their leaves, feel the air, the way it Caress your face, feel the moisture, feel your movement when walking, consciously feel the way your foot treads the ground, the sound of your Tread on the ground
What do you think will bring you more happiness?
Then begin to meditate. Meditation can be done in many ways. It is about finding the form of meditation with which you feel more comfortable And make it yours.
And what other meditation techniques do you know?
References
- Book: Cognitive therapy based on the mindfulness for depression. Zindel V. Segal.
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