Methods 1: Prepare for meditation.
Choose a quiet environment. Meditation should be conducted in a quiet and peaceful place, so that you can concentrate on meditation and not be disturbed by external stimuli. Whether you meditate for five minutes or half an hour, find a place where you will not be disturbed while meditating. This place doesn't need to be very big. The cloakroom or your office is a good choice, but make sure it is a completely private space when you meditate. For beginners, it is particularly important to avoid external interference. Turn off the TV, mobile phone and other devices that may cause noise.
If you want to listen to music, try to choose quiet, soft and repetitive music to ensure concentration. Another way is to turn on the tap slightly-the constant sound of running water can calm you down.
What you need to understand is that meditation doesn't need to be completely quiet, so you don't need to wear earplugs. The roar of the lawn mower outside and the barking of the dog next door will not hinder effective meditation. In fact, it is an important part of successful meditation to be aware of these noises and learn to ignore them and concentrate on meditation.
For many people, outdoor meditation is a good choice. As long as you don't sit on busy roads or other noisy places. You can choose to sit under the tree or on your favorite lawn in the garden.
2. Wear comfortable clothes. One of the purposes of meditation is to drive away foreign objects and calm your mind. Tight clothes will only make you uncomfortable. It is best to meditate in loose clothes and remember to take off your shoes. If it is cold, remember to put on a sweater or cardigan. If the clothes are not warm enough, the thought of "so cold" will make you exhausted and have to interrupt your meditation.
If you are in the office or other places where it is not convenient to change clothes, at least make sure you are as comfortable as possible. Take off your shoes and jacket, unbutton your shirt collar and loosen your belt.
3. Think about how long you will meditate. Before you start meditation, you should plan the time for meditation. Most senior meditators suggest meditating twice a day for 20 minutes each time; But for beginners, you can start with five minutes a day. Once you decide to meditate on time, please stick to it. Don't give up just because you feel useless. Successful meditation takes a long time to practice-and for you now, the most important thing is persistence.
Although you really want to complete meditation with a stopwatch, you'd better not check the time repeatedly. You can set a gentle alarm clock to remind you that the time is up, or end the meditation according to an event, such as your partner getting up, or the light of the sun just falls on a certain point on the wall.
Step 4 stretch. Because meditation requires sitting in one place for a period of time, it is best to minimize the tension and fatigue of all parts of the body before sitting down. Taking a few minutes to do some stretching exercises will help you relax and prepare for your next meditation. This can also help you relax during meditation, instead of focusing on one or two sore joints and muscles. For those who sit in front of the computer for a long time, remember to stretch your neck, shoulders and lower back. For lotus meditators, pay attention to relaxing the legs, especially the inner thighs.
If you don't know how to stretch, consider learning different stretching techniques before meditation. Many meditation experts suggest doing some relaxing yoga exercises before meditation.
5. Choose a comfortable sitting position. As mentioned above, it is very important to relax your body during meditation, so find the posture that suits you best. Traditional meditation is to put a mat on the ground and then sit on it in a lotus or semi-lotus posture. Unless your legs, hips and lower back are very soft, you need to try to keep the lotus's back straight when sitting. Choose a posture that will make your center of gravity move up and your back straight. However, you can also choose to sit on a cushion, chair or meditation chair without crossing your legs.
Your pelvis should lean forward slightly, so that your spine is directly above the center of the femur at both ends, that is, between the two points that support your body weight. In order to maintain the correct pelvic position, you can sit in front of a thick cushion, or put a 7.6- 10.2 cm thick cushion under the two hind legs of the chair.
The so-called special chair for meditation is usually such a chair with a certain angle. If your chair is horizontal, put something under the back leg of the chair and let it lean forward 1.3-2.5 cm.
Tip: If this is not your most comfortable posture, don't force yourself. You can also meditate while standing, lying down or even walking-the most important thing is to feel comfortable!
6. Sit back and straighten your spine. Keeping a good posture during meditation will make you more comfortable. Once you are in a comfortable position, you can start to concentrate on adjusting your back. Starting from the perineum, gradually straighten each part of the spine until each part is just above the other part, supporting the weight of the body, neck and head. You need to practice a few more times to find a posture that can relax your whole body muscles, and then you can easily keep your body straight. If you feel muscle tension, relax. If you can't relax when you straighten your back, you need to straighten your spine and your body to relax your nervous areas.
The most important thing is to make you feel comfortable and relaxed, keep your trunk straight and let your spine support the weight above your waist.
Traditional meditation postures include putting hands on crossed legs, palms facing up and right hand above left hand. However, you can also put your hands on your knees or hang them naturally at your sides, as you like.
7.close your eyes. You can meditate with your eyes open or your eyes closed, but as a beginner, you'd better try to close your eyes first. Closing your eyes can block the visual interference from the outside world and help you concentrate. Once you get used to meditation, you can try to meditate with your eyes open. This is helpful for those meditators who are easy to close their eyes to sleep or who are too absorbed to achieve the effect, and some meditators who are easy to see annoying pictures with their eyes closed (only a few people will do this).
When you meditate with your eyes open, learn to "empty", that is, don't concentrate on one thing.
However, you don't need to be so empty that the whole person is in a trance-the purpose of meditation is to feel relaxed and awake.
Method 2: Meditation.
1, follow the breath. This is the most basic and common content in all meditation, so breathing meditation is very suitable for beginners. Choose a point above the navel, concentrate and feel its ups and downs with your breath. Don't deliberately change the rhythm of your breathing, just breathe as usual. Try to focus on breathing itself. You just need to know and "consciously" breathe, not "think" or judge (for example, this breath is shorter than the last one).
2. Try to imagine some pictures to help meditation. For example, imagine a coin above your navel, which fluctuates with your breath. Imagine a buoy in the sea, floating up and down with the waves you breathe; Imagine a lotus flower on your stomach. Every time it breathes, it opens its petals. If you start to get distracted too much, don't be afraid-after all, you are just a beginner, and meditation, like anything else, needs practice to make perfect. All you have to do is pull your mind back again, concentrate on breathing and stop thinking about other things. Put aside those fragmentary thoughts and calm down.
3. Repeat a spell. Mandela meditation is also a common way of meditation, that is, repeating a spell (a word, a word or a phrase) over and over again during meditation until you converge and enter a state of deep meditation. You can choose anything as a spell, as long as you remember it. & lt/ref & gt； As a beginner, you can choose words like "One", "Ning", "Quiet", "An" and "Silence" as spells.
If you want to choose traditional magic, you can choose the syllable "Om (om)", which stands for "omnipresent consciousness", or "Sat, Chit, Ananda", which stands for "existence, consciousness and joy".
Reciting incantations repeatedly helps meditation, so that the words or phrases you recite can penetrate into your mind. If you are absent-minded, don't worry, just divert your attention again and concentrate on chanting.
When you enter deep consciousness, you don't have to repeat the spell.
Do you know that?/You know what? Do you know that?/You know what? In Sanskrit, the original meaning of mantras (that is, "mantras") is "tools for thinking". Spells will resonate in your mind, making you get out of complex thoughts and into deep consciousness.
4. focus on something. Just like a mantra, you can choose to look at something and focus on it, so that you enter a certain degree of deep consciousness. This is one of the ways to meditate with your eyes open. Many people find that if they find a place for their eyes, it will be easier for them to enter deep consciousness. You can choose to look at anything, but many people think it is most comfortable to look at the sparks on the candles. You can also choose crystals, flowers, images of saints or statues-such as Buddha statues and so on.
Put that thing at your eye level so that you can look straight at it and relax your head and neck completely. Gaze at it intently until the field of vision beyond the focus gradually blurs, leaving only it in the field of vision.
If you concentrate on that kind of thing, you will feel that you have entered a deep peace without external interference.
5. Learn to imagine. Imagination is also a common meditation method. Use this method to simulate a quiet scene in your mind and explore it step by step until you get complete peace. You can simulate this scene according to your own preferences, without imagining how realistic it is. You should adjust according to your own situation. You can imagine a warm beach, a meadow full of flowers, a quiet forest or a comfortable living room with a fire. No matter what scene you imagine, turn it into a temple of your soul.
Once you enter the "temple", you can start exploring. You don't have to "create" your surroundings because they already exist. Let your mind go first.
Pay attention to the sights, sounds and smells in the "temple"-feel the breeze passing carefully and the flames warm your body. As long as you like, you can stay in the "temple" as long as you want, and let it naturally expand and become more real. If you want to leave the "Temple", take a few deep breaths first, and then open your eyes.
Remember, the next time you meditate, you can go back to the same place or imagine a new scene. Any scenes you imagine should be in line with your own situation, and they are also a reflection of your personal personality.
6, body scanning. Body scanning refers to consciously focusing on a certain part of the body, scanning the whole body one by one and consciously relaxing them. This simple meditation method will relax your body and mind. Close your eyes and choose to start from a certain body part. Generally speaking, you can choose to start with your toes. Focus on receiving feelings from your toes and consciously relax any tight muscles. After the toes are completely relaxed, turn your attention to the whole foot and repeat the relaxation steps.
According to this method, relax all parts from bottom to top, such as feet, calves, knees, thighs, thigh roots, hips, abdomen, chest, back, shoulders, arms, palms, fingers, neck, face, ears and top of the head. The length of time depends on your preference.
After you relax every part, focus on your whole body and enjoy complete peace and relaxation. Finally, follow the breath and rest for a few minutes, then end the meditation.
As long as you practice regularly, this method can make you know more about your body's feelings and help you deal with them properly.
7. Try heart chakra meditation. The heart chakra is one of the seven chakras of the human body, that is, the seven energy centers. The heart chakra is located in the center of the chest and corresponds to love, sympathy, peace and tolerance. Heart chakra meditation can help you feel these emotions and convey them to the outside world. First of all, keep comfortable and concentrate on breathing. When you feel more relaxed, imagine a glowing green energy gushing from your chest and entering your palm. This green energy is the love, life and other positive emotions you feel at this moment.
Imagine love and light flowing through your body. When you are ready, move your hand away from your chest, release the energy in your palm and convey it to the people you cherish and the world.
Take a moment to sit down and feel the positive energy inside and around you. After finishing, gradually make yourself aware of your body and breathe again. Gently move your fingers, toes and limbs, and then open your eyes.
8. Try walking and meditating. Walking meditation is also a meditation method. Meditators feel the close connection between their bodies and the earth by experiencing the gait of walking. If you plan to meditate for a long time, it is a good idea to do some walking meditation alternately. Choose a place suitable for walking and meditation, and the less interference, the better. This place doesn't have to be that wide, but you can at least go straight for seventy steps without turning. If possible, you'd better take off your shoes.
Hold your head high, look straight ahead, and put your hands in front of you. Take a slow and leisurely step with your right foot. Don't care about any feeling coming from your feet. Try to focus on the action of "walking". After taking the first step, slow down and take the second step. Under no circumstances should two feet move together.
After reaching the finish line, stop your steps and resume your stance. Then, first stretch out your right foot and turn around. Go back the way you came. Similarly, walk slowly and calmly as before.
In the process of walking meditation, try to focus on the movement of your feet rather than other things, just as you focus on breathing meditation. Sweep away distractions in your heart and feel the relationship between your feet and the earth under your feet.
Method 3: daily meditation
1, practice meditation in daily life. Meditation is not limited to fixed forms. You can practice meditation at any time in your daily life. As long as you persist, you will benefit a lot. Every morning is a good time to meditate, because your brain has not been occupied by the stress and anxiety of the day.
But it's best not to start meditation immediately after eating, because you may feel a little sick, which will distract your attention.
2. Attend the meditation course of the instructor and hone your skills. If you need extra guidance, you can consider taking a meditation course guided by an experienced teacher. You can search different meditation courses online. Local gyms, spas, schools and specialized meditation centers offer courses in many places.
You can also find various teaching videos about meditation on YouTube.
In order to get a more immersive experience, you can attend a spiritual retreat, during which you will spend days or even weeks focusing on meditation. Neiguan meditation hotel provides free parking service for 10 days in meditation centers around the world.
Tip: You can also try different meditation applications to help you get started. The Insight Timer application provides free meditation guidance, allowing you to choose the time and level of guidance you need.
3. Read spiritual books. Although not everyone does, some people think that reading spiritual books and religious classics can help them learn more about meditation and gain inner peace and spiritual consciousness. Some good books that can be used as an introduction include The Essence of Personal Reality by Jane Roberts, New Earth by Eckhart Toler and One Minute Mindfulness by Donald Altman.
If you like, you can also extract some wisdom proverbs or classic texts that resonate with you and review them in the next meditation.
4. Practice mindfulness in daily life. Meditation is not necessarily limited to your practice class. You can also practice mindfulness in your daily life. Just pay attention to what happens in the inner and outer world at any particular time of the day. For example, when you feel stressed, try to take a few seconds to focus on your breathing and clear any negative thoughts or emotions from your mind.
When eating, you can also practice mindfulness by paying attention to food and all your feelings.
When you do anything in your daily life-whether sitting in front of the computer or sweeping the floor, try to pay attention to your body movements and your feelings at that time. This kind of care and consciousness is the embodiment of life intention.
Try meditation practice to help you improve your present consciousness. Meditation is a skill that helps you practice mindfulness in your daily life. What you need to do is to focus directly on something around you or a specific feeling of your body. For example, you may focus on the blue pen or folder on the desk in front of you, or feel the feeling of putting your feet on the floor or your hands on the armrest of the chair more attentively. If you feel upset or upset, or feel stressed, try this technique.
You can also try to focus on multiple feelings at the same time. For example, pick up a key chain and pay attention to the sound of the key, the feeling of holding it in your hand, and even the smell of metal.
6. Choose a healthy lifestyle. Although meditation can improve your overall health, it is best to combine it with other healthy lifestyles. Try to eat healthily, exercise more and get enough sleep. Watch as little TV as possible before meditation, and don't smoke or drink, because these behaviors will paralyze your brain and can't guarantee your sober consciousness for the success of meditation.
7. You must understand that meditation is a journey. Meditation is not a specific goal that can be achieved like promotion. You should use it as a tool to achieve your goal (even if your goal is "awareness"), just like "going out for a walk" to realize that "the world is so big" You should focus on the process and experience of meditation itself, and don't bring the desires and persistence that distract you in daily life into meditation practice. At first, you should not care too much about the quality of meditation itself. As long as you can feel calmer, happier and quieter after practice, it is successful.
Tip: It's easy to forget time while meditating, but paying too much attention to time will only distract you. Some people think that setting an alarm clock can help solve this problem, but remember to choose an alarm clock with a softer ring. If the alarm clock sounds too abrupt, the idea of always worrying about when it will ring will also bother you.
When you are not meditating, consciously pay attention to your emotions and thoughts. You will find that in the days of meditation, you will be calmer, happier and more awake than in the days without meditation.
Don't let your inner voice sneak into your mind. You can pay attention to these ideas, but don't let them lead you by the nose.
If you want to meditate, but feel exhausted, sore all over, unwell, or unable to relax to a certain extent at all, do some relaxing activities first. You can take a walk, run, shower or take a bath first. These activities can effectively relieve stress. After that, try to start meditation again.
Correct posture can make more room for your lungs and make your breathing smoother. In fact, you will feel that most muscles from the buttocks to the neck work around the respiratory muscles of the diaphragm. Although only a little, you can feel that they are all helping the diaphragm breathe. If you notice this, then your posture is correct. Correct posture is not difficult to maintain and very comfortable, and you will have a feeling of floating on the water.
When you are completely calm, you can do anything you want. Some people think this time is especially suitable for thinking about important decisions or exploring their subconscious thoughts, while others just enjoy this rare "rest" brought by meditation. For people with religious beliefs, meditation is a way to communicate with their gods and get inspiration from them.
Meditation has played its role before the meditator learns to be completely focused or calm. Meditation can bring you benefits just through practice.
Choose the way that suits you best. What suits others may not suit you. Don't give up easily. Remember, relax!
Take your time. Meditation can't make you a master of Tao overnight. Only pure meditation without utility can achieve the best effect.
Some unknown benefits of meditation include: falling asleep more easily, improving bad temper and changing mentality (this is especially obvious for people who meditate for more than 1000 hours, such as Buddhists).
If you find it difficult to stick to the meditation time you set, start with a shorter meditation. Almost everyone can meditate for a minute or two without any distractions. Then, when the waves in your heart subside, try to extend the meditation time a little until you can complete the whole meditation process.
The benefits of long-term meditation are obvious and worth your persistence. These benefits include: exercising sober consciousness, relieving stress, relieving mood, improving memory and attention, and increasing gray matter (brain cells) in all parts of the brain.