Many people who meditate daily or regularly rave about the benefits of this practice. Everyone has their own reasons for being interested in meditation: quieting the inner voice, knowing oneself better, finding tranquility and the ability to reflect in a relaxed and balanced way, or the need to seek faith. Whatever your reason for meditating, you may be scared that you don’t know how to start or find it difficult to stay motivated. Here is a structure that can help you prepare and execute the process.
BEFORE MEDITATING
• Think about the goal of your meditation. People practice meditation for numerous reasons, whether to improve their creativity, visualize a goal, quiet the inner voice, or gain some type of spiritual connection. If your only goal for meditating is to spend a few minutes a day feeling present and connected to your body without worrying about anything you have to do, that’s more than enough. Try not to look for overly complex reasons to meditate. At its core, meditation is about relaxing and refusing to get caught up in everyday anxieties.
• Find an area without distractions. Find a quiet place where you can meditate, it is very important to eliminate any distractions from the meditation environment, especially if you are just starting out. Turn off the television and radio, close the windows to avoid street noise, and close the door to isolate yourself from the noises in the house. If you live with colleagues or family, you may find it difficult to find a quiet place where you can concentrate to meditate. Ask the people you live with if they can be silent during your meditation session. Reassure them that you will notify them as soon as you finish so they can resume their activities as normal. You can use a scented candle, a bouquet of flowers, an incense stick to enhance the experience during your meditation practice. Dim or turn off the lights to concentrate better. Make sure the place you choose is clean and tidy, as the environment has a direct effect on meditation, unless you are an advanced meditator.
• Use a meditation cushion. Meditation cushions are also known as “zafús”. A zafu is a circular cushion that is used to sit comfortably on the floor during meditation. Since it has no backrest, unlike chairs, it won’t allow you to slump backwards and will help you stay focused on your energy. If you don’t have a zafu,Any old pillow or sofa cushion will help you sit without hurting yourself during long stretches with your legs crossed. If you see that sitting without a backrest hurts your back, don’t hesitate to use a chair. Try to focus on connecting with your body and keep your back straight for as long as possible without feeling uncomfortable. Then, lean on the backrest to rest until you feel able to continue.
• Put on comfortable clothes. You shouldn’t wear anything that distracts you from meditation, so avoid anything that restricts you and makes you uncomfortable, such as jeans or tight pants. Go for clothes that you use for exercising or sleeping, made of loose and breathable fabrics.
• Choose a time that suits you. As you begin to familiarize yourself with the practice of meditation, you can use it to relax when you feel overwhelmed or nervous. However, if you are a beginner, you may find it difficult to concentrate at first when you are not in the right state of mind. If you’re just starting out, meditate at times when you feel calm beforehand, such as first thing in the morning (so your stomach is empty and you haven’t started your daily tasks yet) or when you’re relaxing after work. or school, or at night before going to sleep. This way you can meditate without discomfort or interruptions. Eliminate any distractions you find before sitting down to meditate. Have a light snack if you’re hungry, go to the bathroom if you need to, and do anything that might interrupt your meditation session. Before meditating, prepare the items you need and turn off cell phones, it is best if they are not in the same room.
Have a stopwatch or other alarm device on hand. You will want to make sure that the meditation session lasts long enough, without having to break your concentration to constantly check the time. Set an alarm to mark the end of the session to ensure it lasts as long as you want (between 10 minutes and an hour).
WHEN MEDITATING
• Sit on the cushion or chair with your back straight. The best thing to start with, especially if you are a beginner and not very flexible, is to sit in a chair with your spine straight and in a comfortable position. The upright position will help you focus on your breathing, and inhale and exhale consciously. If you sit in a chair with a back, try not to fall back or slouch during meditation. Keep your back as straight as you can. If you are sitting on a cushion, position your legs as is most comfortable for you. You can extend them forward or cross them (lotus position) if you use a cushion to sit on the floor. The most important thing is to stay upright. Or you can even meditate in the position of lying on your back. Although if you are starting to meditate, it is good to take the sitting position, since most beginners fall asleep while meditating in the lying position and find the lotus position somewhat uncomfortable at first. Make sure you feel comfortable with your position, because you will be in that same position for several minutes.
• Don’t worry about the position of your hands. In the media we often see people with their hands resting on their knees during meditation, but if this position is uncomfortable for you, don’t worry. You can rest them on your lap, leave them at your sides, or do whatever is most comfortable for you and allows you to focus on your breathing and keep your mind clear.
• Tilt your chin down as if you were looking at the floor. It doesn’t matter whether you have your eyes open or closed during meditation, although many people choose to eliminate any visual distractions by closing their eyes. In any case, tilting your head down will help open your chest and make breathing easier.
Set the alarm. When you are in a comfortable posture and are ready to begin, set an alarm for the desired duration of the meditation. Don’t force yourself to complete an hour-long transcendental meditation session in the first week of practice. Start with short sessions of between 3 and 5 minutes and gradually increase the duration until you reach half an hour (or more, if you want).
• Keep your mouth closed while you breathe. You will need to inhale and exhale through your nose during the meditation. However, you will need to make sure to keep your jaw muscles relaxed, even if your mouth is closed. Don’t clench your jaw or grind your teeth. Just relax.
• Focus on your breathing. Basically, that’s what meditating is all about. Instead of trying hard not to think about problems that tend to stress you out, focus on something positive: your breathing. By directing all your concentration towards inhalations and exhalations, you will see other thoughts related to the outside world disappear on their own, without having to worry about ignoring them. Focus on your breathing however is most comfortable for you. Some people prefer to visualize how the lungs expand and contract, while others like to think about the passage of air through the nose during breathing. You can even focus on the sound of your breathing. The important thing is to get into a state of mind in which you focus exclusively on some aspect of your breathing.
• Observe your breathing, but do not analyze it. The goal is to be present with each breath, not to try to describe the process. Don’t worry about remembering how you feel, or finding the words to explain the experience later. Simply experience each breath in its moment. When you finish one breath, think only about experiencing and enjoying the next one. Avoid thinking about breathing consciously. Simply experience it through all your senses.
Pay attention to your breathing again if you get distracted in the slightest. Even if you have gained a lot of experience in meditation, you will get distracted from time to time. You’ll start thinking about work, bills, or errands you have to run later. If any thoughts related to the outside world appear, do not panic or try to ignore them. Simply refocus on the sensation of the air passing through your body during your breath, and let other thoughts disappear on their own. You may find it easier to focus on your inhales than your exhales. If so, keep that in mind. Try to focus more on the sensation of the air leaving your body during the exhale. Try counting your breaths if you have trouble redirecting your attention to your breathing.
• Don’t be too hard on yourself. Accept the fact that staying focused is very difficult when you are just starting out. Don’t be angry with yourself. All beginners have to deal with their inner voice. In fact, the practice of meditation consists precisely of this continuous return to the present moment. What’s more, don’t expect the practice of meditation to change your life overnight. For mindfulness to take effect, it takes time. Continue to return to your meditation practice every day, completing sessions of at least a few minutes and lengthening them when possible.
Suggestions:
• Listening to soft music will help you relax better.
• Meditation is not a miraculous solution that takes immediate effect, but a process that requires perseverance. Keep practicing daily and you will feel how a state of calm and peace develops within you.
• Meditating before going to bed will help you gradually disconnect your mind and make you feel more relaxed.
• It is common to focus on breathing or chant mantras, such as “Om” or others, during meditation, but if you prefer to listen to music, you can listen to relaxing songs. However, songs that start out calm but suddenly break into a rock song are not suitable for meditation, as they will interrupt the process.
• Frustration appears due to competition. Let yourself go. The more peaceful side of meditation will help you get to know yourself much better. Relax and merge into one with the universe.
TIME AND EFFECTS OF MEDITATION
3 MINUTES Increases blood circulation. This distributes endocrine secretion throughout the body.
7 MINUTES The frequency of brain waves begin to change from Beta waves to Alpha waves (more relaxing waves) and may continue to change to deep relaxation to Delta waves. At the same time the body’s electromagnetic field increases and strengthens.
11 MINUTES The sympathetic and parasympathetic parts of the brain begin to balance and produce energy.
22 MINUTES Anxiety-producing thoughts in the subconscious begin to clear.
31 MINUTES The total balance of the endocrine system is achieved. This affects the entire mind, aura, and internal elements of the body. This is reflected in changes in mood and behavior.
62 MINUTES The subconscious “The shadow of the mind” and its positive (external) projection are integrated.
2 HOURS Maintains the change in the subconscious mind throughout the entire cycle of the day.
If after reading the article you still feel unable to get started, come to the monthly meditation meeting or make an appointment to see what happens with your ability to ground yourself or stay focused and we will find a tool to help you.
Rosa
