Studies show that meditation has many positive effects: it increases the ability to perceive information and improves memory, reduces stress and eliminates negative emotions. Overall, it improves health and helps fight premature aging.
The picture in the table of contents of this article shows the surprisingly simple basics of meditation. These are tips from the best meditation books such as The Miracle of Mindfulness by Tik Nat Khan, Start Where You Are by Pema Chodron and 10% Happier by Dan Harris.
If you’ve never practiced meditation, don’t be afraid to start. Meditation for beginners is not scary, boring, and even less dangerous.
What is meditation
The Latin verb meditari (from which the word “meditation” comes) has several meanings: “mentally contemplate,” ponder “,” immerse yourself. ” That is, meditation is both auto-training and relaxation, and even a kind of affirmation.
Just do not think that meditation is not something alien that has crept into our consciousness thanks to the ubiquitous fashion for yoga practice and personal growth training. Meditation is not a sect or hypnosis. In fact, meditation is the most common state for each of us. Don’t believe me? Now, reading this article, you took a cup of freshly brewed coffee in your hands and for a few seconds looked at the fancy pattern on the foam of the drink. Or, looking out the window, they kept their eyes on a barely noticeable strip in the sky, which was left behind by a flying plane. These are nothing more than natural meditation.
That is, meditation is a special state when for a split second or even a few seconds the consciousness becomes silent and you seem to “fall out” of reality. Cultivating and “training” these pauses, when the brain stops thinking about problems at work, or household chores, and there is meditation.
It is a mistake to think that meditation cannot be learned. A lot of works are devoted to the answer to the question “Where to start meditation for beginners”.
Types of meditation
There are as many types of meditative techniques as there are types of yoga. Indeed, meditation is the oldest practice that is widespread in Hinduism and Buddhism. Some types of immersion in oneself were available only to a select few (they are difficult and require special preparation), while others were used in their daily life by the most ordinary people.
Meditation techniques differ mainly in the principle of influence on the body. Someone concentrates on breathing or chanting mantras, while someone tries to “probe” their own energy channel with their consciousness and work through the chakras. We will look at the simplest and most affordable types of meditation.
Pranayama (conscious breathing)
Admit it, you rarely concentrate on your breathing. Except that occasionally you exhale air with a sound when you are very tired. But yogis have a different view of the breathing process.
They like to repeat that life is not measured by the number of years, but by the number of inhalations and exhalations that are released to us from above. In order to “spend” the breath wisely, they try to relate to it consciously – that is, not just fill the lungs with air, but with the help of internal vision, follow the movement of oxygen and help it nourish every cell of the body.
As practice shows, monitoring your breathing is not an easy task, because attention is constantly slipping away somewhere: either you heard some sounds outside the window, or the aroma of pastries from the next apartment tickled your nostrils.
But experts believe this method is simple meditation for beginners. They assure that after some time of regular practice, it will be easier for you to put anxious thoughts into the bowels of your consciousness. Fans of this meditation technique breathe in through the nose and out through the mouth. But if at first you can’t breathe in exactly this sequence, then just count the number of breaths in and out. Concentration on counting is also meditation.
Chanting mantras
The word “mantra” can be translated as something that liberates the mind (“man” – the mind, “tra” – to liberate).
The method of freeing the mind can be called whatever you like – a mantra, a prayer, or simply the pronunciation of certain syllables, words or phrases at a certain pace and with a certain timbre coloring.
If it is alien to you to repeat phrases from the series “Om Namah Shivaya” (this is one of the most important and powerful mantras in Hinduism), then you may well say Christian prayers. Or just some powerful word you like – for example, “peace”, “good” space “,” universe “.
If you decide to study deeper the philosophy of mantras and use them for your own benefit, depending on a particular situation, then you must observe a few simple rules:
- Learn the mantra by heart (or better not one, but several, because depending on situations and intentions, experts recommend saying different mantras). Reading from a piece of paper will be distracting, so just try to memorize an intricate phrase. After a couple of days of practice, you will not replace how you will pronounce words in Sanskrit without hesitation.
- Speak the words clearly and clearly. This is very important, as sounds create a certain vibration that is conducive to relaxation.
- Stick to your pace. If you want to pronounce the phrase slowly – please, as if you want to sing it – please. The main thing is that what you are doing does not bother you.
Visualization
It is with this practice that you can start your meditation at home for beginners. The essence of visualization is to develop your own inner vision. This practice is not difficult and at the same time very effective.
You can start by examining and memorizing the simplest geometric shapes, and then move on to more complex variations – for example, mentally reproducing patterns, mandalas and yantras.
Carefully at the figure, try to remember it in more detail (size, clarity of lines, color). And then close your eyes and work as an imaginary artist, trying to reproduce all the nuances of the picture as clearly as possible.
Vipassana
This practice originated in India over 2500 years ago. It was used to “see things as they really are.” Afraid of loud names, then treat Vipassana simply – a practice that allows you to explore the nature of your own sensations without the “interference” of thoughts and emotions.
Experts advise to start this meditation method when you can no longer be distracted by any stimuli, since Vipassana is a 45-60 minute session of focusing on the most vivid sensations in your own body.
Dynamic meditation
This is a great meditation technique for beginners. It is often even difficult for beginners to just sit still: the body aches, while sitting is more distracted by extraneous noises. Therefore, dynamic meditation is a great start for those who want to learn how to meditate. You can listen to yourself and monitor your breathing during yoga practice, while walking from home to the subway, and during your morning jog.
Meditation for beginners: how to learn to meditate correctly
Yogis say that there is no such person in the world who could not learn the basics of meditation. It’s just that one lucky person will be able to “turn off” consciousness literally from the first practice, while another will need several trainings. It all depends on your imagination, mood and physical condition at the moment.
These simple rules will help you master meditation techniques for beginners faster and more efficiently.
- Find a secluded spot
- Find a comfortable posture
- Monitor your posture
- Choose a time to meditate
- Practice regularly
- Get in the habit of keeping a “diary” of meditations
Nothing should annoy or distract you there. By the way, this also applies to light. It is good if the room has the ability to adjust the degree of lighting. You can start practicing with the lights on brightly (this will help you stay awake during meditation), and as you learn to focus on something specific (breathing, pronouncing mantras, etc.).
If we talk about traditional meditation, then most often the practice takes place in a sitting position – in sukhasana (legs crossed) or padmasana (lotus position). But for a beginner, these positions may not be available. If in sukhasana your legs can simply become numb, then padmasana requires quite serious preparation.
Therefore, at first, meditate in any position convenient for you – even lying down. The main thing is that discomfort in the body does not distract you from meditation. But at the same time, it is important that you do not relax enough to fall asleep.
An even spine is a very important condition for meditation. At the same time, it does not matter at all whether you are meditating lying in shavasana (corpse posture) or in more intricate asanas, while the back should be flat, and the lower back should not “fall through”.
Regardless of the practice of meditation, it is important for beginners to choose their own time for the “session.” Focus on your own feelings. If you wake up easily in the morning and at the same time in a positive mood, it is better to meditate some time after waking up. If you are more of an owl, then evening meditation can help you put your thoughts and feelings in order after a busy day at work.
As an experiment, try meditating in the morning and evening. So you will be able to understand at what time you are best able to “disconnect” from what is happening around.
The main thing in meditation is regular practice. Meditation can be compared to working out in the gym. In the sense that just as muscles require constant training, our consciousness also needs distraction and “shutdown” not from time to time, but with a certain constancy.
At the same time, it does not matter at all how long your session will last – 3 minutes or 30. The main thing is to do it with a certain frequency. This will allow you to gradually build up your meditation time.
Do not wonder. During meditation, in addition to thinking about life and evaluating your own actions, many completely new thoughts may occur to you. It is useful to write them down, if only for the sake of not forgetting. Ideally, this information would be useful to ponder.
Meditation techniques for beginners
Without a teacher, it will be quite difficult for a beginner to understand meditative practices aimed at working with the chakras, or with the mind. Therefore, at first, focus on simpler and more understandable practices (for example, pranayama or visualization). They will help you learn how to free your mind from unnecessary thoughts and gradually increase the duration of your meditation session.
The basics of meditation for beginners may seem daunting at first glance. Read our guidelines, ponder them, and start practicing.
HANDS / PALS
Relax your shoulders and arms with your palms on your hips. Alternatively, you can put your palms together, or in mudra (for example, in janyana mudra – the thumb and forefinger are connected together).
LEGS / FEET
If you are sitting in a chair, place your feet on the floor and try to keep your spine straight. If you are sitting on the floor / rug in the lotus position, it is important that your knees are below your hips. You may need to sit a little higher for this, for example, on a pillow.
BREATH
Concentrate on your breath, think about it. There is no need to try to “calm the mind.” Instead, try to appreciate the sensation of your breath. If you notice that thoughts begin to appear in your head, just admit to yourself: you are thinking about something. And then return to your breath sensations again.
EYES
Define your goal ahead of time. If you want to experience deeper body sensations, close your eyes. If you want to emotionally remain in the space where you are, leave your eyes open and look at some object in front of you (preferably, it should be located above the horizon line).
EMOTIONS
In the first sessions of meditation, nothing will happen to your emotions, and you will not notice any noticeable changes, but experienced meditators have noted an increase in the area of the brain responsible for managing emotions. This may explain their inherent special abilities and habits to cultivate positive emotions, maintain emotional stability, and project a state of mindfulness onto their behavior in general.
TIME
In meditation, it is not duration that is important, but regularity. Just as it is impossible to gain strength by lifting the maximum weight in the gym in one sitting, meditation also requires regular practice and effort. Five to ten minutes a day is a great start.
A video on how to meditate in just one moment!