What is meditation 5

Meditation: With these 10 tips and 5 exercises you will learn to meditate

Those who meditate regularly are calmer, more relaxed and more relaxed, and often happier. But how does meditation actually work? We show how you can learn meditation very easily.


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What is meditation

Meditation is a spiritual practice practiced by many cultures. It's about calming the mind and letting the thoughts calm down. This relieves stress and is even supposed to expand awareness. The techniques used in meditation vary greatly: some meditations work while walking or dancing, some need drums or other musical elements. The most widespread, however, are forms of meditation that take place in silence. We also dedicate ourselves to such techniques in this text. By the way: The popular buzzword “mindfulness” is closely related to meditation. After all, meditation is also about becoming more attentive and open to the little things.

10 tips for learning to meditate

Don't expect miracles

The first exercises in meditation are easy, but mastery cannot be achieved in a very short time. Don't be frustrated if you find it difficult to meditate at first or if you feel like it isn't going to do much good. Each exercise brings you forward and helps you to relax a little more. In order to experience the great wisdom, to relax even in the most difficult situations or possibly even to expand your consciousness, you have to practice for a long time.

Create a suitable place for yourself

It is ideal if you meditate in the same place over and over again. The advantage: after a while, your mind will switch to relaxation if you only enter the place. A suitable meditation location should be nicely furnished and offer as little distraction as possible. For example, you can turn a small table or shelf with a candle, a few flowers and an inspiring picture into a wonderful place for meditation. If you do not want to establish a permanent place, it is also sufficient to use a specific mat or pillow every time you meditate. And if you don't want that either: Of course, you can do that without a fixed location. However, if you meditate regularly, it will likely do you good.

Wear comfortable clothing

Nothing is more annoying than a pinching waistband or a collar that is too tight while meditating. Such small disruptive factors suddenly have a very strong effect in the calm of meditation and are simply uncomfortable. Therefore, make sure that you wear comfortable clothing that does not restrict you. It should also match the temperature so that you won't freeze even if you don't move for a while.

Eliminate distractions

You should not be disturbed during your exercise. So let your family members know or choose a time when you will be alone in the house. Very important: turn off your cell phone or move it to another room where you cannot hear it. Ideally, you also turn off the doorbell. Then you can start your meditation practice undisturbed.

Choose a meditation posture

Typical posture in meditation

The typical meditation posture is a variation of the cross-legged position. But that doesn't have to be the case, for example you can sit on a chair or kneel on the floor with the help of a meditation cushion. Meditation is also possible while lying down, but there is a risk that you will fall asleep quickly, which is of course not in the sense of meditation. When sitting or kneeling, you should make sure that your back is as straight and upright as possible.

Start with short meditation sessions

Hours of meditation are hardly feasible at the beginning and are usually very uncomfortable for the inexperienced. Such a long period is not necessary. Units of five or ten minutes are enough to start with.

Just push away any upsetting thoughts

Almost all meditations are about letting the thoughts come to rest. What sounds so simple can be awfully difficult. In the beginning, you will likely find yourself indulging in a thought every few seconds. This is completely normal. It is important that you do not get angry then, otherwise your distraction will be even greater. Just lovingly push the thought aside and return to your practice. Little by little it will become easier and easier for you.

Practice regularly

As with many other things, regular practice is essential in meditation. The more you meditate, the easier it is for you and the deeper you can relax. It would be ideal to practice daily, but two to three training units per week are also great.

Hold on

When meditating, you don't do anything (at least on the surface). This is very unusual for most people. No wonder that body and mind resist it for the first time. Don't be surprised if after a short while you feel the irresistible urge to get up. Or if your nose suddenly itches, your back hurts and your feet get cold. Perhaps even during the exercise you are absolutely convinced that it is utter nonsense to continue meditating. Hold on anyway! At the beginning there are only a few minutes, that is really manageable. You will see: little by little, these defense reactions become noticeably weaker.

Come back from meditation gently

While meditating, you slow down and get off the hamster wheel of everyday life for a few minutes. It would be a shame to get back on this hamster wheel immediately after the exercise. After the meditation, take a few minutes to get back to normal. If you like, have a glass of water or a bite to eat, stretch, or pat yourself gently. All of these physical stimuli help you to anchor yourself fully in reality again.

5 exercises to learn to meditate

Breathing meditation

Breath meditation is the basis of many other techniques. It is very easy to carry out: Get into your preferred meditation posture, set yourself - if you want - a short-term alarm clock and close your eyes. Now just focus on your breath. You don't have to change it, just perceive what is there right now. Feel the breath flowing into your body through your nose or mouth, flowing down the windpipe into your lungs and expanding your upper body, only to immediately return to your home and leave your body. Try to focus only on your breath during meditation. If other thoughts arise, you just push them away as soon as you notice them.

Visualization

Meditatively visualize your favorite place

Visualization means using the power of your imagination in meditation. This is how it works: Get into your meditation posture and close your eyes. Then imagine a place where you feel really good and where you can recharge your batteries. For example, it can be a beach or a lake, a forest clearing, a cave or a completely different place. It doesn't matter whether you've seen the place before or are just making it up. Imagine how you are staying in this place and recharging your batteries. Try to see as many details as possible. Hear the chirping of birds or the waves, also pay attention to smells and the feeling of the ground below you. Concentrate fully on your place as long as the practice lasts. You can always return there in meditation to recharge your batteries.

Affirmations

Affirmations are words or short sentences that you say to yourself during meditation. For example, say to yourself, “I am calm and relaxed.” Or “I am grateful for what I have.” Feel free to think of your own affirmations that you then use during meditation. But make sure that the sentences are short, clear and positive. Refrain from negations.

Attention to your body

This mindfulness meditation is about feeling your body. As you meditate, gradually focus your attention on each part of the body. Start with the toes and slowly work your way up until you get to the head. How small steps you take depends on how much time you want to invest in meditation. Pay attention to your body and notice how it feels. Where do you have tension, pain or discomfort? Where does your body feel good and powerful? You don't have to change anything, just perceive what is there.

Grounding

In this exercise, you focus your attention on the floor under your feet (or under your back if you are meditating in a lying position). Imagine roots growing out of your feet or your back. They effortlessly penetrate the ground below you and the floors below, until they reach the fertile earth below you. Imagine how you are firmly connected to the ground and how power flows into your body from there. Before you end the meditation, imagine how the roots pull back from the earth into your body.


Tip: Relax better with hypnosis & auto-suggestions

Guided meditations and hypnosis are a particularly gentle and time-tested means to calm your thoughts and reduce stress. The Relaxation bundle XXL our sister brand mindfy includes 5 professional audio programs with a Total playing time of over 2 hoursthat calm your body and mind.

The one from one professional hypnotherapists Conceived and spoken content not only help you with short-term relaxation. You also learn to go through life in a more balanced way. the relaxation bundle XXL is available for a short time to one great promotional price.

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