How to meditate?
Choose a time: morning, afternoon or whenever you can trust not to be interrupted. Find a place, as remote, simple and calm as possible. Sit in the comfort position. It is important to be as comfortable as possible so that you are not distracted by any discomfort.
Wear socks and cover yourself with a blanket if necessary so it doesn’t get cold. Decide your focus point. Whichever posture and method you choose, stick with them during the meditation period.
Decide how much time you plan to spend in your meditation: 10, 20, 30, 45 minutes, or whatever you decide. You can put a watch or watch where you can look at it occasionally to keep track of the time.
Or, if periodically looking at a watch is too distracting, you can set a timer. Try using a timer with a soft timbre and without a loud sound; Or place it under a pillow to muffle the sound so it doesn’t distract or scare you when time is up.
Start by paying attention to your breathing. Breathing plays a important role in Meditation and concentration. Start with a few minutes of deep abdominal breathing to provide your brain with plenty of oxygen.
Become aware of any tension in any part of your body and relax consciously. Let your exhalations carry out any tension or anxiety that you are feeling now, and use them throughout your meditation to expel any tension or anxiety that arises.
Then slow down your breath, keeping it rhythmic, inhaling for 3 seconds, and then exhaling for 3 seconds. Continue your meditation using whatever method you have previously decided on.
Don’t be surprised or discouraged by how often your thoughts roam. When you realize that your mind has become distracted, simply return to your chosen focus point. Continue for as long as you have decided at the beginning of your session.
Don’t jump out of meditation. Come out slowly. Take 3 to 5 deep abdominal breaths. Open your eyes and get up slowly. Then continue your day with renewed energy and happiness.
You can practice meditation at any time of the day by remembering the feeling of meditation and also reminding yourself to notice what is happening right now. Try to be fully aware of this second. Try to live in the moment.
My favorite meditations
Breath Count Meditation:
Put yourself in a comfortable position so that you have as few as possible distracting signals from your body; sitting, lying on the floor or standing. Closing your eyes closes more distractions.
Take a few slow deep breaths. Now start counting silently each time you breathe out. Count “one” for the first breath, “two” for the second, “three” for the third, “four” for the fourth, and then start with “one” again. Keep repeating this procedure until time runs out.
The goal is to do that simply and nothing else. If other thoughts arise, just accept the fact that you are deviating from the instructions and return gently and firmly to the count. A variation of this is to include a “and” between the counts to “fill” the space between exhalations.
This is one of the most widely used forms of meditation. It consists of a word, phrase, or sentence repeated over and over. The basic goal is to do one thing at a time, in this case, repeat your mantra and be aware of your mantra and just that.
Start by finding a comfortable position. Close your eyes if you want. Take a few deep, slow breaths. Then start repeating your word or phrase. Do this out loud or silently to yourself. Keep trying to think about your mantra and nothing else.
Keep going back to the task and try to get more and more involved in it. Find a rhythm that seems natural to you and stick to it. Continue in this way for the established time
This meditation is learning to look at more actively, dynamically, alertly, but without words. Pick an object to work on (it’s usually best to start with a natural object, like a shell, pebble, or twig, etc.) and look at it the same way as if you felt it.
Look at it really, learn with the naked eye. Take the object and hold or place it at a comfortable distance for the eyes and just look at it.
Do not stare at a point on the object. Treat it like a fascinating new continent that you are exploring non-verbally. When your mind wanders, or you find yourself translating your perception into words; gently return it to simply gaze at the object.
Continue in this manner for the prescribed time. It is a good idea to stay with the same object for several weeks in a row before switching to another object.
Meditating on a burning candle is a very old practice. It is gentle and calming. It is also a relatively easy introduction to the art of concentration. Sit upright on the floor or in a chair, placing the candle a short distance in front of you where you can see it clearly.
Stare at the candle flame for two to three minutes, first looking at its outline (how stable it is, how it flickers) and the colors in the flame.
When you begin to feel connected to the visual object, let your eyes close and keep the visual impression of the candle on your mind. At first, you may only be able to do this for a few moments before the visual impression becomes vague or lost.
When this happens, open your eyes once more and let your gaze rest on the candle in front of you again. You may have to do this many times before realizing that you can retain the visual impression of the candle in your mind for longer periods. Continue in this manner for the prescribed time.
The Thousand Petal Lotus Meditation:
The basis of this meditation is the idea of the lotus with a thousand petals that symbolizes that everything is connected to everything else. The center of the lotus is any word, idea, object, or event you can choose from.
Each of the petals symbolizes the connection between the center and something else. After you’ve chosen the center word, get comfortable and contemplate and wait. At this moment, your first association with him comes to you.
Contemplate the connection between the two words for about 3 or 4 seconds. You understand the reason for the association or not. In any case, it does nothing more than look at the two words for a few seconds.
Then go back to the middle word and wait for the next association and repeat the procedure. Continue for the time you have planned. This meditation often leads to surprising ideas about you.