For beginners in meditation, first sit up straight in a sitting position and raise your hips so that they are higher than your legs and knees.

Second, breathe freely. You can blink or swallow saliva if necessary. No matter what happens, don't move during the whole meditation.

Finally, even if you feel itchy there, don't scratch it, just pay attention to that feeling, no matter what kind of thoughts come up, just "look" at it.

If you forget to turn off the ringtone of your mobile phone, and the ringtone rings, don't open your eyes or turn it off, and stay in meditation.

There is no need to look back and plan for the future. All you have to do is stay awake, don't do anything else, and live in the present.

1

Many articles have said that meditation is good for health, helps to relieve stress and relax body and mind, which is also one of the motivations for many people to practice meditation constantly.

But many people don't know what mindfulness meditation is when they start practicing meditation.

People often leave messages under my articles asking:

What exactly is meditation?

What exactly is meditation?

Meditation does not require you to think about specific things. This is actually just a way to get rid of everything that makes you nervous.

In daily life, when thoughts rise in your mind, as countless intertwined thoughts continue to take root, your attention will be deeply immersed in it and you can't extricate yourself.

Whenever encountering such a moment, the positive coping styles are: enjoying the sunset, hugging or doing good deeds, but there are also negative coping styles: depression, self-mockery, verbal attacks, etc.

No matter what kind of coping style you use, you are influenced by your thoughts, so you can't feel yourself and relax yourself.

So what do you do with the ideas in your head?

Ignore those thoughts and let you really relax.

How can we "ignore"?

For example, if you want to ignore someone at a party, you know he is there, but you pretend not to look at him. This situation is just a cover-up

If you don't know where he is, then you haven't seen him at all. You can't ignore him, can you?

When you are in meditation training, when ideas keep coming up, you know they are there, but you must ignore them.

You don't strengthen positive thoughts, and you don't suppress negative thoughts. You just watch, so that you won't get caught up in countless thoughts and you can become free.

2

Many people know that meditation training is good for them, but they can't practice it consistently.

You can't persist because of lack of enthusiasm, lack of environment or lack of self-discipline. These are all psychological obstacles in meditation practice, which makes it difficult for you to practice meditation continuously.

Therefore, persistence is the key when practicing meditation.

In fact, meditation is an idle art, which is boring and has no entertainment at all. It's hard for you to persist.

Therefore, it is particularly difficult to establish meditation happiness from the beginning. Although the effect of meditation will appear soon, it is very subtle, and people like concrete, vivid and obvious effects.

For example, changes in body shape such as fitness, yoga or running will bring great motivation to people, while meditation can't. Only in the long-term subtle can we appreciate it carefully.

How should you establish the practice rhythm of meditation?

Time is short, but many times!

If you practice meditation for a long time, but then don't practice it for more than ten days in a row, it will only have no effect.

Therefore, the time for each meditation should be short, but it will not have much effect if you practice it frequently and for a long time.

Meditate every day, not just in the morning or at night. You can try meditation while sitting.

If you meditate for five to ten minutes every day for about a year, you can even meditate while standing or walking, and you will begin to have some joy and enthusiasm for meditation.

This is also the basis of your continuous meditation.

three

When you practice meditation, you can't always concentrate?

This is probably the most common question for beginners, because our hearts are always chasing questions, whether in your daily life or when you meditate.

You should always ask yourself, "Why didn't I stay focused?"

Because your heart has been dominated by past memories and future fantasies, you can't keep aware of the present, which will make you suffer a lot of emotional setbacks.

Suppose that when you meditate one day, you notice many thoughts of regret, disappointment and guilt. And you should feel happy instead of depressed, which means you meditate a little.

When you can feel your inner emotional experience in meditation, it means that you have gained the wisdom brought by meditation, so don't be afraid of setbacks in meditation practice.

Because these setbacks are the beginning of your constant focus.

How to become a mature meditator?

When jealousy, arrogance and anxiety appear in meditation, you can just look at them, don't invest, don't generate new ideas, and gradually make you more proficient.

Even after you meditate, you may immediately return to a relaxed state, which doesn't matter, because you have found a way to deal with your thoughts.

By this time, you are already a skilled meditator.

Think about it, how wonderful meditation is. We won't lose anything, but gain control over ourselves, our emotions and our thoughts.

I think mindfulness meditation is the safest, most economical, most convenient and simplest way to cultivate the mind, and it is worth your time to keep practicing.

About the author: Can Liang, meditation teacher, psychological counselor and lifelong learning practitioner.