Recently meditation enjoys wide popularity, but, unfortunately, many do not know how to do this exercise. Our article is intended for beginners, and in it we will tell how to meditate at home and not to fall asleep.
Definition of the term
To meditate — means to observe. But not in sense to make this action — process is carried out easily, easy, not tensely. You as though consider the thoughts, study emotions, the state, the body. The most interesting that you do not participate in all this is you only observe from outside.
Important! The clothes for occupations have to be easy, free and not holding down movements — so will distract nothing you from process.
To meditate effectively, it is not necessary to apply efforts — everything has to occur itself and give pleasure.
Why to be engaged in it and as it influences the person
If you decided to be engaged in meditation for beginners in house conditions, it is very important to know what to begin with. First of all, it is necessary to reveal in itself desire to be engaged in this equipment, to improve and to completely give itself to this occupation.
Even the beginner, at observance of all recommendations, can achieve big heights as soon as possible.
Thanks to meditation it is possible to get rid of many diseases, to strengthen the immunity. In the course of the occupations you will begin to notice how the power of an organism is restored, memory becomes better. You will become quiet, counterbalanced, the logic and creativity will develop.
To people who are fixated on the past cannot distract from any problems or experiences, meditation will allow to feel taste of life and will influence the future. The main thing is to give regularly classes to correct an inner self, and then the subconsciousness will prompt to you how to improve the life.
By means of meditation, you:
- you will receive emotional stability;
- you will find harmony;
- you will turn off the internal dialogues;
- you will understand that you only carry out observation of own thoughts;
- you realize that you are not just a personality, you — are much more;
- you will find such qualities as self-sufficiency, freedom and a realizovannost.
The first step. We choose the place and time
Let's consider what to begin meditation for beginners with. First of all, it is necessary to choose the place and to decide on occupation time.
It is possible to meditate anywhere, but beginning to choose better for this occupation own house. To ideally allocate for this purpose the special place. If it is impossible — nothing terrible, each place will be new to meditation — the living room, an office, the bedroom, the hall.
Whether you know? As showed the conducted researches, meditation has positive impact on functioning of a brain and partially changes its structure to the best.
It is quite often possible to hear from people that they are not engaged in meditation because they for it do not have enough time. Actually it is just excuses. It is necessary to perceive occupation as obligatory requirement, then it will become an integral part of life, and it is not necessary to look for time for it any more — everything will occur by itself.
If to say about how to meditate at home most and what time for beginners for this purpose to choose, then it is better to allocate for this occupation those hours when there is no house anybody or nobody will disturb you. Ideal option — early morning when all members of household still sleep. On occupation only 15-20 minutes are required therefore you should not get up usual much earlier.
The second step. A pose for meditation
To receive the maximum relaxation and advantage of occupation, it is necessary to choose a pose correctly. Unfortunately, in many articles on meditation for beginners tell how to learn correctly to meditate, but miss the important points connected with poses. We suggest to get acquainted with them.
- Ideal pose — that in which the back will have a support. Perfectly the stool having a back, or a chair will approach.
- It is important to relax a back, to lean the elbows and not to stoop.
- Lotus pose — at all not a panacea. Settle down so that it was convenient to you, you can lower legs down.
- Hands have to lie on knees or to be collected in the lock. Choose situation in which it is convenient to you.
- Relax. You can put extremities as you want if at the same time yours the body is relaxed — all of you made correctly.
For effective meditation use mantras, namely: Ohm, Har, Shanti, Ganesha, Mahajana
The third step. Technology of meditation for beginners
Studying meditation lessons for beginners, allocate the moments on which it is necessary to pay special attention.
Conscious breath
- Paying attention to respiratory process, you focus not only on it, but also on yourself and the body.
- You slowly close eyes and look in yourself.
- Take deep breaths and exhalations slowly, slowly. Derive pleasure.
- Be focused during a breath and an exhalation on a body.
- There can be a feeling that you fall asleep — but it will not occur as you are concentrated on the breath.
After practice remain in silence
It is not important at all, what is the time you will see off behind meditation, only its frequency is important. The most important — do not force yourself, desire has to arise naturally, not create tension.
It is important! To achieve the maximum effect of occupations, it is not necessary to meditate long at once: the first sessions have to last no more than 2 minutes.
After the session is complete, you should not at once begin to look for answers to various questions at yourself in the head — enjoy silence and a pacification which will become an integral part you over time.
Stop of internal dialogue
How to meditate at home, we already understood and provided the instruction for beginners. And here of what to think at this moment — now you learn.
Do not fight against thoughts during process
If during the occupation in the head thoughts appear — you should not show them resistance. This makes no sense. All of them will equally be heard from. Meditation is in to entering fight against them — and just to observe: for strange, awful, good.
Notice everything that occurs inside
Meditating, it is necessary to relax as much as possible. Nothing should resist and to identify itself with something.
It is important to release everything and to take a detached view behind the events, without interfering with it. At this moment of people it is completely weakened.
The yoga and meditation mean immersion in inner world and dismissal from external influences therefore we advise to learn about such directions in yoga as: Kundalini, Bkhakti, Ayengara, Kriyya, Prana and Atma Kriya of the yogi.
7 frequent mistakes of beginners in meditation
We already told how to learn to meditate to beginners in house conditions, but in order that you derived more pleasure and advantage of this process, we suggest to get acquainted with the most widespread mistakes that to avoid them.
- You should not apply special efforts, to try to meditate correctly — such concept does not exist at all. Important — to relax and observe from outside.
- Do not try to get completely off a mind — at you it will not turn out. The only thing to what it can lead — to chaos in your head so just watch them.
- Do not wait for something improbable from the first sessions. Meditation gives everyone what it needs, and here that it will be — it is unknown. You will just feel pleasure at this moment.
- If you gave out unsuccessful day and it is impossible to focus on occupation in any way, you should not interrupt it. It will be much more correct to throw down himself a challenge and to finish meditation, having received unusual, useful, though a little extreme experience.
- Try to meditate not long, and it is frequent. Long occupation will not bring desirable results, it is useless.
- Do not try to chase the arisen feeling of pleasure or euphoria once — it will be possible to recreate it hardly, and here the feeling of disappointment will arise. The fact is that meditation and the end result in general are not connected in any way, in this process you should not try to achieve any state, the main task is only observation.
- If you managed to achieve success, you should not consider yourself special. Spiritual development and the gained experience do not need a talk and boasting. Meditation is necessary not to become the electee, it only helps to find internal light which will light your way.
Do it when it wants, without everyones it is necessary
The meditation basis for beginners — desire to do it. You should not force yourself to occupations, you hold them when you want it. Only this way you will be able to derive pleasure and to plunge into a condition of rest.
Meditate when you want to observe yourself, thoughts, a body. Only having abstracted from all this, you will be able to find a pacification and to feel harmony with yourself.
Whether you know? Meditating, the person uses 10-20% of oxygen, and during sleep — only 8%.
In our article we told what is meditation and how to learn to meditate independently. Listening to itself and following the provided advice, you will be able to learn the inner self and will find the most valuable experience.