The meditation is one of the best ways to calm anxiety and reduce stress – related problems of everyday life. And the practice is much simpler than many people usually imagine. Learn some tips and learn how to do it at home.
Tips on how to meditate
1) Make it a formal practice.
You will only be able to evolve in meditation or yoga by reserving a particular time of day to perform your practice, preferably at the same time each day.
2) Practice early in the morning .
No doubt, early morning is the ideal time for contemplative practice: it is calmer and your mind is not yet full of the thoughts and inner narratives of always. In addition, there is less chance of you being disturbed. Make it a habit to get up a half hour before meditating.
3 ) Choose a specific location for your practice.
Make sure this is not where you work, exercise or sleep. The practice room should be fresh and clean. Candles and natural fragrances can help.
4) Make sure you will not be disturbed .
One of the biggest mistakes of beginners is not to ensure favorable conditions for practice, such as being sure they will not be disturbed. If you think that the phone can ring, that the children can enter the room or that your partner or partner can call, you will not be ready to experience a state of deep relaxation.
5) Maintain simplicity and be realistic.
You will not be able to meditate perfectly after a week of practice. All contemplative techniques require a lot of practice, so be patient and do not let frustration get in the way of your effort. In addition, it is necessary to start with the simplest techniques and gradually increase the difficulty. Keep it simple in every way. You should start with a few minutes every day. Also, be realistic. You are not on a mountain in the Himalayas. Stick to the here and now.
6) There is no failure, no competition .
It is common to be frustrated to begin the contemplative practice, but remember that this is not a sport, therefore, there is no competition. There are no first or second places and consequently there is no failure. Everyone goes through difficult beginning, you will not be the first nor the last. Just keep practicing. Every day, at the same place and at the same time and the results will slowly appear. Give time time.
7) Discipline .
Discipline is essential to practice. It takes constancy and willpower. However, do not let this be a painful, mandatory and severe exercise. Do not be hard on yourself, you do not need to analyze the results daily, just do your best every day. Keep the appearance serene and practice simple.
8) Do the postures presented in this book before beginning meditation .
Even if your goal is to “just” learn to meditate, you need to prepare the body first. Meditative practice requires strong dorsal and abdominal muscles to keep you seated for a long time. In addition, an elongated musculature will allow you to remain comfortably seated, without having to distract yourself during your practice with aches, cramps, tingling, and so on.
9) Do not stress!
This is perhaps the most important tip for beginners and the most difficult to follow. No matter what happens during your daily practice, do not stress yourself. This also includes being nervous or angry before or after practice. Meditation is what it is, just do your best in that moment.
10) Be thankful at the end.
When you have finished your practice, dedicate 2 or 3 minutes to the feeling of gratitude for having had the opportunity and privilege of practicing wise and millennial teachings.
Benefits of Meditation
Constant practice of meditation helps to decrease anxiety , increase emotional stability, creativity and joy, develop intuition, improve mood and sleep, and promote greater relaxation for the mind.
In addition to bringing numerous benefits to the mind, meditation also aids in the physical, helping to lower blood pressure, decreasing tension-related pains such as headaches and muscle, increases the production of serotonin and strengthens the immune system.