What is meditation?
Meditation is not just the ability to concentrate and still in the lotus position. Meditation is primarily the ability to disconnect from the surrounding reality, focusing on the process of meditation itself. In fact, the result can be compared with rebooting the computer - the brain seems to “delete” unnecessary thoughts from the RAM, freeing itself from external stimuli and getting the opportunity to fully relax.
Yoga classes are a form of active meditation (consciousness is focused on performing various poses), just like drawing, immersion in a work that is fun or even a computer game (a person thinks only of a process, ceasing to react to the environment). That is why meditation for beginners is one of the key concepts of Ayurveda , the ancient science of life and health.
The advantage of meditation is that it significantly increases the ability to concentrate on the main and secondary screening. This is especially important in the modern world with its abundance of external stimuli, which make it difficult to concentrate on one's own intuition. Ultimately, meditation helps to make decisions balanced and without the influence of random and insignificant factors.
Pros and Benefits of Meditation
Since ancient times, meditation is part of spiritual practice in many religious traditions, it is especially common in Buddhism and Hinduism, and is also an important component of the aforementioned yoga. At the same time, it was believed that the ability to meditate helps not only monks and spiritually enlightened people, but even warriors - Samurai and fighters of Ancient Sparta regularly engaged in active meditation.
Scientific studies suggest that meditation not only restores neural connections and positively affects a person’s cognitive abilities (in simple terms, it renews the brain), but also significantly reduces the level of cortisol and other stress hormones. Studies show that meditation is one of the easiest ways to optimize and improve brain function.
Meditation for Beginners
Despite the fact that you can meditate in any position, beginners are encouraged to learn meditation while sitting in a lotus position with their legs crossed (if you are not flexible enough for this, you can sit on a special dense pillow). The main task is to maintain the spine and neck in a straight position, but without excessive stress.
Eyes should be closed, hands with palms up, located on the knees. The thumb and forefinger are often kept closed while meditating, but this is not a clear rule - in fact, you can sit as you like. Theoretically, one can also meditate in a supine position - although this will significantly increase the risk of suddenly falling asleep in the process.
If you decide that you want to learn how to meditate, start with 2-3 minutes of breathing exercises per day - sit in a comfortable position for you and just start breathing calmly. Do not try to think about anything. You are here now. Air just comes into your body and leaves it. No matter how serious your problems are, two minutes without thinking will not worsen the situation.
In addition, beginners do not need to wait for “miracles” from meditation - despite the fact that the first positive results will appear at the end of the first week (it will be much easier for you to enter a state of calm), you will not learn to soar in the air or move the walls with the power of thought. Meditation is just the ability to reboot your brain, but it depends on you how you use it.
The simplest meditation technique for beginners is breathing meditation or meditation for a specific track. This can be relaxing music, singing mantras, sounds of nature (for example, the sound of a waterfall, ocean or rain), as well as guided meditation with the voice of a teacher. Two examples are given below - the Balinese mantra for eliminating doubts and the Indian mantra for concentration.
The main secret of the meditation technique for music is that you should listen to mantras, trying to free your brain from any thoughts - for this it is easiest to switch your attention to the process of your own breathing. It is important to become an “outside observer” and simply monitor how the body takes in and out breaths completely without your participation - air simply comes through the nose and leaves through the nose.
Note that early morning meditation (that is, immediately after waking up) is more often more effective for beginners than bedtime meditation. At the beginning of the day, the brain is not yet overloaded with everyday thoughts and problems - plus, with morning meditation it is much more difficult to fall asleep accidentally (which is why it is recommended to sit in the lotus position rather than lie for meditation - otherwise you will fall asleep).
Despite the fact that meditation before going to bed really improves the quality of subsequent sleep, not all beginners will be able to do it. Most people find it difficult to clear their minds of the thoughts and worries of the past day in order to fully focus on their intuition and internal energy of breathing. However, meditating in the dark is easier than in bright light.
How long does it take to meditate?
The main thing in the technique of meditation for beginners is not the time of meditation itself, but the regularity and depth of the release of consciousness from thoughts. The developed habit of meditating daily for 5 minutes will be much more useful than trying to meditate an hour once a month. With this, effective meditation can be carried out in a few minutes - with the proper skill.
Usually, beginners are advised to start with 3-5 minutes of meditation several times a week. The role is also played by the fact that in many people lotus legs begin to numb quickly enough, which greatly complicates the process of relaxing and turning all the attention “inside oneself” - this is why meditation usually enters into the practice of yoga, which significantly improves flexibility. About what yoga is suitable for beginners , Fitseven told earlier.
Meditation is the process of consciously releasing consciousness from thoughts and focusing on a specific action (or on the absence of actions). The simplest technique for beginners to quickly learn how to meditate is 2-3 minutes of breathing exercises a day with attempts to not think about anything and just be "here and now."