Meditation is one of the great Eastern practices that began to occupy Western culture. It is a fact that people in all parts of the world will benefit both in mind and in the body. So why do not everyone meditate? It may not be all familiar with the wonderful benefits of increased relaxation, anxiety and depression. This article only runs a few of the many benefits of meditation and a series of instructions to start your own meditation practice.

This article is divided into two main sections. First we discuss the benefits of meditation. Then we talk about how to start your own meditation practice. If you do not know the many benefits of meditation, we recommend that you read the next section. It helps to encourage you to stick to your practice. If you already know the benefits of meditation, feel free to go ahead.

The Benefits of Meditation

In the past decade, many studies have been conducted in meditation, trying to understand its effects on how it can help us so much in both our minds and our bodies. Meditation research has shown that short-term meditation increases alpha waves, which feel calm while reducing the anxiety and depression feelings. Alpha waves pass through the cells of the cortex where the sensory information is processed. These waves help remedy irrelevant or distracting sensual information, enabling us to focus on it. The more alpha wave we have, the better we focus.

"Are you talking about meditation?", Rob Nairn refers to meditation as "bare attention". It explains: "It is a very alarming and clever state of mind because it requires it to be psychologically present and" whatever it is that happens in one and the other without adding or extracting any way. "

Meditation has many health benefits Interestingly, increased awareness can help people with chronic pain ease their pain by not focusing on it It can also help with other health problems including: anxiety, depression, stress, insomnia, HIV / AIDS and Cancer It can also strengthen the body's immune system and is less likely to become ill

Studies have also shown that meditation helps reverse heart disease Stroke magazine has suffered 60 African / American feelings from hardening of the arteries 6- For meditation, they significantly reduced the thickness of the arterial walls, those who did not meditate showed a rise in thickness, the conclusions were quite dramatic, meditation reduces the risk of heart attack by 11%, and 8-15% decreases the stroke

Meditation is also beneficial in our minds. It teaches us to better guide our thoughts. This allows us to keep silent these obscure negative thoughts from time to time.

The 2007 Study, "Mental Training Influence Distribution of Limited Hives Resources" in PLOS Biology, suggests that frequent meditation results in longer distances

A 2008 study titled "The Nerve Circuits of Nerves regulation of the meditation of compassion: the effects of meditative expertise "in PLOS One, found that those who meditated were stronger in areas of brain empathy. Through meditation, we achieved better concentration, spontaneity and creativity, happiness and peace of mind. The actors experience the effects of meditation on creativity firsthand during the acting classes. When using creative impulses, they meditate first. It may seem strange at first, but the results are amazing. Creativity floods the surface after the mind has dissolved.

Finally, meditation can help us discover the purpose of our life. By turning our attention inward and merely focusing on our own being over a long period of time, meditation can help us gain a new perspective in life that our own egoistic perspective does not hinder. If you want to ask the philosophical question: "Who am I?" There is no better way than meditation.

Enough Meditation has many benefits. Many other websites also describe meditation and how it can help you. Let's start to learn how to do it.


There is no way to meditate. Begin preparing the process to start from any expectation you may need. For the first few occasions, sit comfortably on the floor, in a pillow or in a chair, and try to keep silent in your mind. Probably a lot of thoughts will move in your mind; laundry, dinner, money, kids, school, weekend, etc. Do not fight and fight against your thoughts. Naturally they are natural. As they pass through your mind, you will notice them, accept them, and then carefully bring your attention and attention back to you. In a moment, you get a more detailed explanation. The longer you go with your meditation (not a seat, but your life), the longer you can rest your thoughts, the rest in your mind and the center.

We are now trying to answer a few questions. What do I feel after meditating?

You probably want to know that you're doing well. Most beginners feel the same way. It is often a miracle that he or she is sitting right, or breathing right or focused on the right one. Finally, nothing matters. If you feel better after meditation, you probably do well. This is really not if you do not wait for all your expectations. Do not wait for the first time to sit perfectly. All right, if not. Meditation is for you and yourself. This is unique for you. Do anything, just for you.

When you first start meditating, you are struggling to silence all your inner chatter that you are contemplating from moment to moment. We all experience this struggle. You're not alone. The trick is not to fight it, but only to accept the one you are now and that it simply passes through a personal transformation. Over time you learn to calm your mind. There is nothing you need to do to meditate better. There is no need to speed things up. If you meditate every day, it's enough (even for only 10 minutes). What position do my body need for meditation?

Meditate on many aspects. You can sit on the floor, on a pillow or in a chair. You can sit, stand or walk around! Some monks actually meditate during the walk. Place yourself completely in a position you want the most suitable for you.

How to breathe during meditation?

Breathe normally. If you can, breathe the diaphragm, which means the air reaches the lungs. This is called diaphragmatic breathing. This is a great tool for singers. Knowing whether you are in such a breath will need to pull your stomach and then lower back. You can breathe freely anyway, though diaphragmatic breathing and in itself is very relaxing and healing. First, it may seem uncomfortable, but as the membrane grows strong (muscle), it becomes lighter. Those practicing yoga know this breathing pattern very well. If you want to see children in practice, they naturally breathe, especially babies.

With the diaphragm, you can breathe by breathing on the floor, placing your hands over your stomach, your hands breathing deep into your belly. So you feel like a feeling and then move your position as you see it and try to imitate it. Anyway, do not be bothered if you can not maintain it during meditation. Everything will happen in your own time.

If you're yawning in meditation, do not worry. It's completely natural. When we do a lot of deep breaths and enter into a relaxed state, the body naturally yawns. Do not fight or think badly of your abilities to focus.

Do you have to close my eyes or keep them open?

Which one you choose. Keep in mind that practice does not mean that you have actually fallen asleep. You are trying to stay vigilant and monitor your attention. If you sleep, you do not do anything (and you can fall if you are not lying). You can not keep your eyes wide open, usually dust and scratch, and our eyes naturally dry. At least it will flash at least. You may have eyes with your eyes as it helps to focus on what is happening in your body.

and it is unclear whether any technique is better than the other one. If you hold certain beliefs, you have special shapes in your hand or place them in different positions, they will have different effects. You can search for various options if you are interested.

The basic approach is to place the forearms or the back of your hand on your knees (sitting on the floor), touching the thumb and fingerprints. Another popular position is to put his hand on his lap with a seat so oval. The back of your right hand is in your left palm, with fingers between your fingers, and the two thumbs gently touch each other, the oval shape.

Truthfully, he will make all positions. If you like, place your hands on your knees. Most of the hands look up.

Where to meditate?

Pick somewhere quiet place where you will not bother. Meditation requires a longer life span, and if you keep your attention steadily elsewhere, it will be difficult to do so until you have more experience. Over time, focus reaches a point where you can meditate anywhere.

Most books and experts suggest that we meditate in the morning when the mind is fully alert. It helps to focus and is less likely to be sleepy. If it does not fit the timetable for the morning, do it in the evening. Meditation has too many advantages to avoid it because you can not do it in the "ideal" time. Now that you've discovered that your body wants you to sit down and feel natural to your meditation, outline the basic steps to get you through. It can be assumed that you already have a time and a place where you think it is quiet, where you will not be disturbed.

  1. Set a timer for 10 to 15 minutes, depending on how long you want to meditate. Do not meditate for more than 15 minutes on the first few occasions. The timer ignores you from being disturbed and worried over time. Try a timer that sounds fine as it may become more sensitive to noise.
  2. Start the timer and feel comfortable. Be aware of how it is moving smoothly in the body and out. Focus on it and the points where you breathe out to exhalation. Imagine that your breath is in and out of the building, the door is open in both directions, and it never closes.
  3. You will find that thoughts over and over often occur. Your mind has a certain trace and flows to it. Accept and accept yourself. Your mind and body both know what they are doing. Confirm the thoughts and then bring your breaths back.
  4. If you like, count on your breath. Begin by counting all inhalation and exhalations, counting separately. Try to get to ten. If your mind is gone, start turning one back after returning to your breathing. When you get to ten you can start again.
  5. Once you have reached 10 times more times, try counting any inhalation and exhalation, just one number. Try again as described in step 5.
  6. If you go several times ten times in Step 6, just try to concentrate on your breaths and body and not count. Do not worry if that's impossible. It's time and it's safe to get there.

This is it! The more you meditate, the faster you will notice its benefits. You will notice that after a short time you can easily go to Step 7. You will also notice that it passes faster as you master the emphasis. Then you can extend the practice by focusing on some word or mantra. Whatever you find inspirational or motivating is a great mantra. Repeat the mantra quietly in your mind during your exercise.

The hardest part of meditation insists on it. Many people get stuck because they feel "can not do it". For those who are scared, please leave your expectations. Without these expectations, no one judges his meditation. Only for you and for your own benefit. If they stick to it for a few months, it will be guaranteed.

For those who want to learn more about meditation, read the books "What Is Meditation?", Rob Nairn and "Zen Mind, Beginner's Mind" by Shunryu Suzuki

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