Take time for meditation
It is recommended to meditate in the morning and evening for 15-20 minutes. On the morning of meditation will shape your mind, it gives a boost of energy, prepare for the start of the day and in the evening will remove stress and fatigue, get rid of annoying thoughts and worries. Try not to miss a single session. Let the meditation becomes a daily habit. Many complain about the lack of time, and this fact could find an excuse for why they do not do, for example, do not spend their time playing sports or meditate. Understand that you are not meditating for someone, and, first of all, for yourself. This is an action that is aimed at achieving personal happiness and harmony. And it manages this harmony is not so expensive. Only 40 minutes of your precious time
Choose a place for meditation
Of course, it is better to meditate in the home and a quiet environment. You nothing should distract. Some do not recommend to practice in the room where you sleep. Since in this case there is a high probability that you will fall asleep during the session because of the fact that your brain is accustomed to the fact that you go to sleep in this room. But if you can not choose another place to practice anything terrible will happen if you meditate in the bedroom. It’s not critical, believe me. If for some reason you can not find a suitable environment for meditation, it is not a reason to abandon the practice.
Take the right posture
Not necessarily sit in the lotus position. The main thing is that the back was straight, and you feel comfortable. The back should not be tilted forward or backward. The spine should form a right angle with the surface where you sit. In other words, it should enter perpendicularly into your pelvis. Can sit on any chair, it is advisable not to lean on the back of it. Smooth back position is necessary in order to make it easier to breathe, and the air is better passes through your lungs. it is also required in order to maintain awareness, balance on the verge of relaxation and inner tone, not to fall asleep and not to fall into prostration.
During posture with a straight back can be involved are the muscles that are not normally used in life. Therefore, the back may be strained. It is a question of training. I recommend to sit on a chair with a straight back first, and do not lean it on the back of a chair. Mild discomfort is better to suffer, not focusing attention on it. As soon as it will be difficult to tolerate, gently pushes back and leans back against the back of a chair without breaking the direct position of the spine.
Relax your body
Close your eyes. Try to relax completely! This is perhaps the most important aspect of meditation! Your body and all its muscles should be relaxed. Proper body position makes it possible to relax. Try to find the parts of your body that are tense and relax them. Often have little muscle tension in your face, pay attention to it. Try to coordinate the process of breathing: inhale – fixed attention on a tight area of the body, exhale – to relax it.
Direct your attention to your breath or mantra
Sit back and direct your attention inward. Get rid of thoughts is very difficult, since the brain is accustomed to constantly think about. Getting rid of thoughts – this is not the purpose of meditation. Your task is simply to try to observe the thoughts and feelings on the part of, and not to drive them away from you.
If you stay focused on your breathing (mantra), you can not also something to think about. But you can watch the thoughts from the side to see how they appear and disappear as they swim past you like clouds. But your mind will constantly be distracted by them and that’s okay.
Modern man is receiving a lot of information every day: meetings, business, care, Internet, new experience. And his brain does not always have time to process this information in a fast paced life. But during meditation, the brain is not otherwise engaged, so he begins to “digest” the information and because of this you come the thoughts and emotions that you have not given enough time during the day. There is nothing wrong, that these thoughts come, let the brain to process the information, it is not necessary to suppress these thoughts and drive deeper inside yourself.
Of course, we can not say that meditation – it’s just a session of introspection and a time for reflection. Anyway, try to stay focused on your breath / mantra. When you notice that you have begun to think of something, just quietly return attention to the mantra or breathing. No need to blame yourself mentally for what you can not relax or get rid of the thoughts. No need to try to force of will affect the way how the meditation. You just sit back and watch what is happening, without interfering with it. Let things go on as usual.
The practice teaches us to monitor what is going on inside. Therefore, it is absolutely normal that you are constantly distracted by thoughts. At some point, the brain still says that he began to think again. This is your goal to follow the thoughts, rather than get rid of them.
Therefore, people who are always about something thinking during practice, still get the benefit of it: they become more focused and better control of their thoughts and desires as learning to hold the attention on himself. “Once again, I think, nervous, angry, worried – it’s time to stop.” If before these feelings as passed by you, practice will help you to always be aware of them, and this is a very important skill.