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Meditation is a technique that allows you to lead the mind to a state of calm and relaxation through methods that involve posture and focus of attention to achieve tranquility and inner peace, bringing several benefits such as reducing stress, anxiety, insomnia, as well as helping to to improve focus and productivity at work or studies.
Although it is more easily practiced in classes and places of its own, with an instructor, meditation can also be done in other environments such as at home or at work, for example. To learn to meditate alone, it is necessary to practice the techniques daily for 5 to 20 minutes, 1 or 2 times a day.
The step by step to meditate consists of:
1. Set aside time
You should reserve 1 or 2 moments throughout the day to disconnect for a while. It can be when you wake up, to allow you to start the day with less anxiety and more focus, in the middle of the day, to rest a little from tasks, or when you go to bed, to calm your mind before bed.
Ideally, a period of 15 to 20 minutes is a great time to bring the maximum benefits of meditation, but 5 minutes is enough to allow a journey within yourself, achieving tranquility and focus.
To avoid worries about time, you can set an alarm clock on your cell phone for the time you want to keep meditating.
2. Find a quiet place
It is recommended to separate a space where you can sit with a little tranquility, such as a living room, a garden, a sofa, being also possible in the office chair itself, or even in the car, after parking before going to work, for example. .
The important thing is that you can be, preferably, in a quiet environment with minimal distractions to facilitate concentration.
3. Adopt a comfortable posture
The ideal position for the practice of meditation, according to oriental techniques, is the lotus posture, in which one remains seated, with the legs crossed and with the feet on the thighs, just above the knees, and with the spine straight. . However, this position is not mandatory, and it is possible to sit or lie in any position, including on a chair or bench, as long as you are comfortable, with a straight spine, relaxed shoulders and aligned neck.
You should also find a support for your hands, which can rest on your lap, with the back of one on top of the other, or stay one on each knee, with the palms down or up. Then keep your eyes closed and allow your muscles to relax.
4. Control your breathing
It is important to learn to pay more attention to breathing, using the lungs fully. A deep inspiration should be made, drawing in air using the belly and chest, and a slow and pleasant expiration.
Breathing control may not be easy at first, which it does with practice, but it's important that it's comfortable and not forcing, so it doesn't become an unpleasant moment. An exercise that can be done is to count to 4 on the in-breath, and repeat this time for the out-breath.
5. Focus attention
In traditional meditation, it is necessary to find a focus to maintain attention, usually a mantra, which is any sound, syllable, word, or phrase that must be repeated over and over in order to exert a specific power over the mind, and to aid concentration in order to the meditation.
It should be vocalized or thought by the person doing the meditation, and preferably, if it is a mantra of Buddhist or Yoga origin, it should be properly taught by a teacher. The "om" is the most well-known mantra, and it has the power to bring inner peace during meditation.
Although it is more easily practiced in classes and places of its own, with an instructor, meditation can also be done in other environments such as at home or at work, for example. To learn to meditate alone, it is necessary to practice the techniques daily for 5 to 20 minutes, 1 or 2 times a day.
The step by step to meditate consists of:
1. Set aside time
You should reserve 1 or 2 moments throughout the day to disconnect for a while. It can be when you wake up, to allow you to start the day with less anxiety and more focus, in the middle of the day, to rest a little from tasks, or when you go to bed, to calm your mind before bed.
Ideally, a period of 15 to 20 minutes is a great time to bring the maximum benefits of meditation, but 5 minutes is enough to allow a journey within yourself, achieving tranquility and focus.
To avoid worries about time, you can set an alarm clock on your cell phone for the time you want to keep meditating.
2. Find a quiet place
It is recommended to separate a space where you can sit with a little tranquility, such as a living room, a garden, a sofa, being also possible in the office chair itself, or even in the car, after parking before going to work, for example. .
The important thing is that you can be, preferably, in a quiet environment with minimal distractions to facilitate concentration.
3. Adopt a comfortable posture
The ideal position for the practice of meditation, according to oriental techniques, is the lotus posture, in which one remains seated, with the legs crossed and with the feet on the thighs, just above the knees, and with the spine straight. . However, this position is not mandatory, and it is possible to sit or lie in any position, including on a chair or bench, as long as you are comfortable, with a straight spine, relaxed shoulders and aligned neck.
You should also find a support for your hands, which can rest on your lap, with the back of one on top of the other, or stay one on each knee, with the palms down or up. Then keep your eyes closed and allow your muscles to relax.
4. Control your breathing
It is important to learn to pay more attention to breathing, using the lungs fully. A deep inspiration should be made, drawing in air using the belly and chest, and a slow and pleasant expiration.
Breathing control may not be easy at first, which it does with practice, but it's important that it's comfortable and not forcing, so it doesn't become an unpleasant moment. An exercise that can be done is to count to 4 on the in-breath, and repeat this time for the out-breath.
5. Focus attention
In traditional meditation, it is necessary to find a focus to maintain attention, usually a mantra, which is any sound, syllable, word, or phrase that must be repeated over and over in order to exert a specific power over the mind, and to aid concentration in order to the meditation.
It should be vocalized or thought by the person doing the meditation, and preferably, if it is a mantra of Buddhist or Yoga origin, it should be properly taught by a teacher. The "om" is the most well-known mantra, and it has the power to bring inner peace during meditation.
