“TO MEDITATE”

..focusing the mind for a while for relaxation or spiritual purposes/thinking carefully about…

As I suspect you already know, this is easier said than done. However, once you get the hang of it, it will be an amazing pastime and will certainly still be a worthy pursuit. It is with this in mind that I have decided to create this meditation course, which will show you step by step how to meditate and with the help of some exercises and aids.

To this end, you will also find that this course has been developed to allow beginners (and advanced as a refresher/and perhaps a slightly different perspective) without much effort to start enjoying almost instantly the benefits of meditation, which can be numerous, including:

• better physical health
• Better mental health and skills.
• less stress
• Better sleep habits
• And of course it could also include personal spiritual growth, even if it’s not philosophically associated.
• And many more not mentioned here…

Step 1

So to begin with, I would suggest that we start with a rather important aspect of meditation. An aspect that will have an impact on your meditations in the future:

SEATING ARRANGEMENTS

While most teachers insist that you assume a lotus position, I have found that there is very little limitation to the possible positions that are suitable for meditation at this level. Essentially three things to consider:

• It should be a position in which you can sit (or stand) for at least 5-10 minutes and in reasonable comfort, making sure to minimize discomfort and restlessness.
• It should be in a place where you will not be disturbed for the duration of your meditation. {There are few things as unpleasant as being rudely awakened in the middle of a meditation session.}
• It should be a comfortable position, but not conducive to sleep. eg Trying to meditate lying on your bed is the easiest way to fall asleep instead of meditating.

For the sake of comfort, I’ve found that simply sitting fairly upright in a regular chair is quite adequate. It’s okay for the chair to have armrests and soft padding, as this will likely increase the comfort level enough to keep you going. If the chair doesn’t have armrests, of course, you could simply rest your hands in your lap.

You can of course try a lotus position as it will likely eventually prove to be a suitable position, however I have found that not only is it a difficult position for normal people to take, but unless you are an experienced meditator , you are likely to find that you have distracting pains in places that will force you to move

To avoid this, I found that a partial lotus (just crossing one foot over the leg and the other under it, or one foot crossed and the other not fully under it) with back support is a comfortable position for most meditations.

Again, I must say that it is not important whether or not you can sit in this position or not, and at this stage I would suggest that you give up perfection for comfort, as this will have very little (if any) impact. in the success of your meditations…

Oh… and don’t be afraid to stop reading and try to find a comfortable position right now…

Step 2

The next step is at least as important as the first. Fortunately, this is not a difficult step, and with a little help, I think you’ll be able to master it very quickly:

PREPARING TO MEDITATE

While there are many techniques with which to do this, I have found that for me there is only one way. TAKE A BREAK

If this is applied correctly, you will find that within seconds your body will relax and you will be in a position to begin your meditation. In fact, I would go so far as to say that I use this technique in preparation for every meditation I attempt, and with perfect success every time.

Another useful benefit of applying this correctly is the fact that it immediately begins to focus and relax your mind, making it much easier to go into your meditation without distraction. And no matter how long or short your meditation is, starting with this will get you there quickly and without fuss.

“How do I apply this correctly?…

Taking set-up breaths is pretty easy and just requires you to be able to count (and feel free to practice this as you read):

• Taking a deep breath. Do this for a count of 4. (about 1 second apart, or however comfortable you are, trying to get as close to 1 second per count as possible). Also, as you breathe, imagine that you are breathing calm, relaxing, and healing energy into the air.
• Then hold your breath for 16 seconds.
• Then slowly empty your lungs for 8 counts. And as you exhale, imagine that you are expelling stress, illness, and discomfort with the air you are exhaling.
• Repeat this at least three times, after which you should be pretty much ready to start your meditation. However, if he feels that his mind is still racing and he is not yet relaxed, he can do this as many times as he feels the need to do it. Note that while this form of breathing exercise does not pose any real danger to you, if you feel dizzy it is best to stop and try again later.

Step 3

Now is where you really start to meditate. Your body and your mind are ready to start meditation, (and yet your mind keeps wandering…).

Essentially, now is the time for you to start “thinking hard about something…”.

Unfortunately, this is where most students fail, and the main reason for this is simply that the question always comes up. “WHAT DO I HAVE TO MEDITATE?…”. “WHAT DO I DO NOW”.

Of course, there are many answers to this question, however I have found that few of them will be of any real use to you, so I will offer a bit of my experience:

What most teachers will fail to teach, or tell you, is that objectively, to get the best benefit from your meditation, you must first find out what you consider to be worth the effort and then meditate on that.

That, of course, doesn’t mean you can’t go into meditation to clear your mind where you don’t think about anything. However, you will find this quite difficult, and most experienced meditators struggle with this.

So, to start meditating, I would rather find a subject or topic to meditate on {think}. These could include things like:

• relaxing and de-stressing
• just for fun
• Your Health
• In preparation for a difficult task (for example, interview for a new job, first date…)
• some problem in your life
• some problem at work
• some spiritual quest
• Things like astral projection
• And many many more….

This probably still has you a bit stumped. “AS I MEDITATE TO RELAX AND DE-STRESS MYSELF”. Well, I can assure you that sitting there and thinking “I need to relax and de-stress” over and over again is not going to work. Instead of concentrating on trying to relax, think about the place where you feel safe and calm and go there in your mind. Going there will also keep you active for a while, allowing you to stay in this meditative state for a while. Now, if you want to stay in this place a little longer, start concentrating on the details of this place in your mind (for example, if your place is a meadow, take a closer look at the flowers that grow there or look at the bird flying, and pay attention, look at the sky, and try to identify images in the cloud formations, etc…).

Following this will probably allow you to stay in meditation longer, and by the time you wake up from your meditation, you will probably feel very relaxed.

Another example of a fun meditation would be the elevator meditation. Essentially, all you have to do is, after completing your meditation preparation, mentally step into an elevator. Select any button and feel the elevator start to move, watch the counter move, and when the elevator doors open, look outside to see if there is anything. If there is nothing, go back to the elevator and select another floor. Do this until you get to a place where you feel comfortable getting off the elevator and where there is something to see. Once you’re there, look at the details. Feel them, smell them, listen to them, look at them, taste them… It is likely that you will find this experience very pleasant. When you’re done and want to stop, head back to the elevator and return to where you started. After that he wakes up slowly and comfortably. Most likely, you will feel the experiences of meditation linger. An incredible feeling…

Go ahead and make one…

stage 4

MAKING IT A LITTLE EASIER

As suggested above, one of the most difficult aspects of meditation, and especially for beginners, is the ability to focus the mind for a long enough period of time to really benefit from meditation.

And while there are many reasons for this, the most frequent would be a wandering mind, coupled with the inability to focus enough on a thought to gain significant benefit from it.

Fortunately, practice will make perfect, and as you begin and progress on your meditation journey, you will find that your skills and results increase with it. However, I suspect you’re looking for an easier way to do this than just trying to focus. And I am happily pleased to say that there is a way:

DEVIATION

Essentially, giving your mind something to focus on that is external to you and does not require any major effort on your part to control it. And while this is really just a gimmick, it works well and with almost instant benefit to you as a meditator. And before you know it, you’ll be able to focus your mind for long periods of time, without any help.

Of course, there is nothing stopping you from trying to do this on your own and without help, however, you will probably find it difficult at best, as being human and living a normal life will probably make it very easy. for your mind. wander.

So, to distract my mind, I have found the use of guided meditations (distraction of your mind) to be incredibly valuable, and for many reasons. The most important of which includes the simple fact that instead of trying to focus your mind (and curb those wandering thoughts) you should simply follow the meditation, which is guaranteed to get you a better and faster result, simply because you won’t. you will probably be tempted by other thoughts that do not follow the meditation.

Unfortunately, this is another place for meditation students to get stuck. “What meditation do I use?…”, “I don’t want some philosophy shoved down my throat with meditation…” and I suspect you could find a few more reasons why this is normally not acceptable. The thing to remember is that despite the difficulties you may have with this form of meditation, the technique is fantastic, even if the meditation is not right for you.

So, to keep things simple, you can write and record your own meditations, which will be tailored exactly to your needs. It is easier than you think…

Just follow the formats of some of the meditations, already cited in this article, as well as the basic suggestions, and there is really little you can do wrong…

So go ahead and give it a try… (This is how I started)