How to start practicing meditation

Meditation is a tool recommended as a healthy way to manage stress. It provides many health benefits, such as reducing stress and frustration, provides relief from physical ailments such as headaches, back pain, and others, and also helps boost immunity. We will discuss in detail the benefits of meditation in the next post. Here we will focus on some basic information related to meditation, and on the most important part, and that is how meditation is performed.

BASICS OF MEDITATION

Meditation is a technique that is not established and can be performed in many different ways, which allows the one who practices it not to become routine, but can change it as desired. Regardless of the types of meditation, there is a common thread that runs through all types of this technique:

- QUIET AND PEACEFUL MIND: Practicing meditation causes your constantly thinking mind to become calmer and quieter than usual. You stop focusing on the stressors you experience every day, and on the life problems, you have. Through meditation, you learn how to calm the mind that is constantly blaring in your head and you become relaxed and relaxed.

- BEING IN THE PRESENT MOMENT: Instead of constantly focusing on our past or future, by meditating, we direct all our conscious attention to the present moment. It implies the experience of every moment in the present. This also requires training and practice, you have to be patient to be able to maintain this focus for longer.

- CHANGE OF STATE OF CONSCIOUSNESS: With time and practice, keeping the mind calm and quiet and living in the present moment, we can reach an altered level of consciousness which is neither a state of sleep nor an average state of wakefulness as with most. Through meditation, we increase activity in the brain, which is responsible for happiness, positive thoughts, and pleasant emotions, and some studies have proven that regular practice brings long-lasting positive changes in these areas of the brain.

MEDITATION TECHNIQUES

Researchers who practice meditation classify this technique into two different categories, namely Concentrating and Non-Concentrating. Concentration techniques include focusing on an object that is outside of us, such as a candle flame, a flower, a certain sound or mantra, and the like. Non-concentrating techniques include a broader focus such as focusing on the sounds around us, on our bodily sensations, on our breathing, and more. As we have said, there are many different ways to practice meditation, but I will list below some basic steps you should take if you want to practice this technique:

- Basic meditation techniques: Sit in a comfortable position, or lie down if you feel more comfortable. You try to keep your back straight, but don't try too hard which can make your back hurt which is not our goal. So, settle down as comfortably and naturally as possible. It is best to close your eyes and take a few deep breaths from your abdomen. This will help you relax. Then focus your attention on your thoughts that appear in your mind. Just observe them consciously without any analysis or condemnation. Realize that you are a conscious observer and that thoughts are separate from you, they are a projection of your mind. Continue to breathe from your stomach and indulge in a feeling of relaxation. Don't attach yourself to your thoughts, just let them take turns and you just observe them without any condemnation or control.

- Focused meditation techniques: This technique is based on focusing on something concrete. It can be something visual (eg a flower, a picture, a statue…), it can be something auditory (eg sea waves, the sound of a metronome, our breath…) or something that happens in our body like some bodily sensation (eg heat, feeling in stomach, neck or back pain…). For some, this principle is the easiest because their focus is to concentrate on something. For most, this is easier than the first way, so I suggest that, if you are a beginner, start with this technique. Whichever one you choose, the goal is to be in the present moment and to access that altered state of consciousness.

- Activity-oriented meditation techniques: This meditation is great for those who are not very calm types and can't stand sitting in one place for so long and "doing nothing". This technique is based on directing our full conscious attention to the activity we are currently doing. You know what they say about someone that he loves what he does so much that he gets lost in time and space as much as he immerses himself in that job. Well, that's it. If there is something you like to do, use it as an object for your meditation. Instead of letting your mind wander as you do this, you consciously focus on what you are doing.

- Consciousness technique: This technique is the basis of any meditation practice. This simple technique is based on spending as much conscious attention as possible on the present and not allowing the mind to wander through the past or the future. You try to be as conscious as possible during the day, whatever you are doing, what you are currently doing. Of course, this is not easy at all either, because we spend 95% of our day based on our "autopilot", ie subconscious. Consciousness occupies only 5% of our day. But it doesn't have to be that way, by practicing this technique, you can change this.

- Spirituality and meditation: When I say spirituality, I do not associate it with any religion. Many claimed that by practicing meditation regularly, they experienced that their sixth sense, or intuition, whatever they called it, was sharpened considerably. Someone religious can use prayer as a subject of meditation. When you pray, be fully focused on it. You can also ask questions within yourself that you want to be answered, and many claims that God, the Universe, the Source, or whatever you want to call that higher power, addressed them during meditation by giving a specific thought or sign that helped them resolve some questions. to which they had no answer.

Whatever technique you choose, practice it regularly and consistently. Only with regular exercise can you see the real benefits of this phenomenal technique. I suggest that you practice it every day, for about twenty minutes or more times a day for a few minutes. It is up to you to choose. This is not an obligation, so you decide which approach you like best.

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