With meditation, you can focus and calm your thoughts, perhaps even gain a higher level of awareness and inner peace. How this works, we show you in our introduction.
First, we answer the question of what meditation is at all:
For over 5, 000 years, meditation has been a spiritual and healing tradition in many parts of the world. Over the past 40 years, meditation has also been used in the Western world to harmonize with the body and to address a variety of mental and health issues. There are many types of meditation and it must be used properly, so here's an introduction.
Part 1: Prepare for meditation
Find a quiet environment.
You should meditate in a quiet and peaceful place to focus on you and your body. Turn off all jammers, such as the cell phone, the TV, etc. The sound of running water, however, can be very soothing, you also do not have to exclude all sounds in general.
Wear comfortable clothes.
You want to calm your mind and hide everything else. Therefore, you should feel comfortable and wear as relaxed and loose clothing, so you can move freely in the meditation. If you're in a place where you can not just change your clothes, at least make it as comfortable as possible.
Decide how long you want to meditate.
Before you start, you should set a time. You can start with just 5 minutes a day and increase up to 20, depending on your feelings. You should also meditate at the same time as possible, whether 15 minutes in the morning or 5 after lunch. Try to integrate the meditation into your everyday life and stick to it. Set an alarm so you do not have to constantly watch the clock.
Since you are sitting in a position for a certain amount of time while meditating, it is important to stretch your muscles first. So you can prepare yourself and your body for it. Especially the neck and shoulders should be stretched, especially if you often sit in front of a computer. Also the lower back and the legs are important.
Sit down comfortably.
As already described, it is important that you feel comfortable in your body. Therefore, you should look for a seating position that is most comfortable for you. Traditionally you sit on the floor while meditating in lotus position (with your legs crossed over), but you can also sit comfortably on a chair. Your hips must be tilted forward so that the spine is centered over the two bony areas on the buttocks, as these two points carry your weight.
Most importantly, you feel comfortable, relaxed and your upper body is balanced by your hips so that your upper body weight is carried by it. Traditionally, the arms are placed on the thighs or knees, with the palms facing upwards.
Close your eyes.
Although you can meditate with your eyes open, it makes sense for beginners to close their eyes. So you are delimiting stimuli that could distract you.
Part 2: Practices of meditation
Follow your breathing.
The most fundamental basis of meditation is breathing. Pick a point over your navel and focus it in your head. Become aware of raising and lowering your upper body as you inhale and exhale. Do not try to change your breathing rhythm, but breathe normally.
Try to focus on your breathing and only on your breathing. Do not think about it or try to judge it, just know it and be aware of it. For example, imagine a buoy going up and down in the sea through the waves. Do not worry if your thoughts start to wander - as a beginner this is normal. Try to come back and just think about your breathing.
Free your mind.
To meditate, focus on a maximum of one thing in your head. If you're a beginner, it can help if you focus on something like a mantra or a visual object.
Repeat a mantra.
Mantra meditation is another common form of meditation that involves repeating a mantra over and over again until your mind becomes calm. A mantra can be anything as long as it is easy to remember. One of the shortest mantras (which is also very well known) is "Om" or the sentence "Sat, Chit, Ananda", which means "existence, consciousness, happiness."
Simply repeating the mantra frees your brain from all other thoughts, once you reach a deeper level of consciousness, it may not be necessary to repeat your mantra.
Focus on simple visual objects.
Like the mantra, focusing on a visual object in meditation can also help you. No matter which object you choose, such as the flame of a candle, a flower, etc. Place this object at eye level during your meditation pose and look at it, nothing else. Once you have completely focused on this object, everything else is faded out and you get a sense of deep calm.
Visualization also helps you to meditate by creating a calm environment in your mind, allowing you to reach a level of deep calm. It should be your own sanctuary that you explore in your head, shape it, and take accurate forms. With every meditation you can return to this place or simply create a new place.
Make a body scan.
Focus on your own body and scan it. Close your eyes and pick out a point of your body, usually the toes. Concentrate on everything you can feel in your toes and actively relax your muscles.
Continue on your body up to your ears if you want. Once you have individually relaxed each body part, enjoy the relaxation and serenity, focus on your breathing and slowly release yourself from your meditation.
Try a heart chakra meditation.
The heart chakra is one of seven chakras or energy centers that we have in our body. The heart of Charka is in the middle of the chest and is filled with love, mercy, peace and acceptance. Heart chakra meditation involves touching these feelings and sending them out into the world.
To begin, close your eyes and put your palms together to create warmth and energy. Then place your right hand on the center of your chest, over the heart chakra and place your left hand over it.
Take a deep breath and say "yam" as you imagine bright green energy flowing out of you. This is love, life and everything that you can imagine by positive feelings at the moment. When you are ready, you can take your hands off your chest and allow the energy to escape, so that you can send your love to your loved ones and to the world.
Try going meditation.
With walking meditation, you become aware of the movement of your feet and your physical connection to the earth. Look for a quiet environment with as few distractions as possible. It does not have to be a big place, but you should be able to walk at least seven steps before you have to turn around. Take off your shoes and hold your head up, look in the direction of walking and fold your hands in front of you.
Take a slow, deliberate step with your right foot. Forget all sensations or feelings in the foot and try to focus on the movement itself. After you have taken the first step, stop for a moment before you make the next one. Only one foot should be moved at the same time.
When you reach the end of the path, stop completely with your feet together. Turn slowly on the right foot. Then go in the opposite direction, just like before. In this process, try to focus only on your movement and nothing else.
Part 3: Meditate in everyday life
Practice mindfulness in your everyday life.
Meditation does not have to be linked to specific places, you can also meditate in stressful situations in your life. For example, if you're feeling stressed, then focus on your breathing for a few seconds and free your mind of negative thoughts or emotions. Even when eating, you can become aware of the movement, the food or the experience.
Have a healthy lifestyle.
A healthy lifestyle supports the positive effects of meditation, so try to eat healthy, do sports and get enough. Avoid too much television, drinking or smoking before meditating as activities like these can quickly distract you.
Read spiritual books.
This is not for everyone, but many people find help in reading spiritual books that helps them to better understand meditation and find inner peace.
Take part in guided meditation classes.
Especially as a beginner, it is best to first be introduced to meditation with a teacher and other participants. So you can meditate better for yourself at home.
Try to meditate every day at the same time.
As already described, meditation has an everyday role in your life and you can draw more power from it. Especially early in the morning it is advisable to meditate because your head is not yet full of impressions and feelings that come to you during the day.
Understand that meditation is a journey.
The purpose of meditation is to calm the mind, to achieve inner peace and possibly a higher spiritual dimension.
It is important that you understand that you are on a journey, like climbing a mountain. Each further step brings you closer to the summit.
It's not about hiking to a certain height - as long as you feel calmer, happier and more peaceful at the end of your exercise, you know that your meditation has been successful.
We are happy if our introduction to meditation has helped you and you can now set off to inner peace and serenity. If you also like to have a guide in terms of love, flirting and self-confidence, then turn to our professionals, who take you on the path of happy love in our love coaching. We look forward to hearing from you.