Preparation for meditation
The tallest towers begin at the foundation.
For the success of meditation, it is helpful to build a suitable foundation. There are some helpful ingredients that make this foundation stable. The following building blocks will help you create a stable foundation for your meditation sessions.
Choose a peaceful environment
Meditation should be practiced in a quiet and peaceful place. As a result, you can focus only on the task at hand and do not bombard your mind with external stimuli. Try to find a place where you will not be interrupted for the duration of the meditation – whether it be five minutes or half an hour. For those new to meditation, it is especially important to avoid distraction from the outside. Turn off the TV, the phone and other noisy devices. When you play music, choose calm, repetitive and gentle sounds, so that your concentration is not interrupted. Another option is to turn on a room well – the sound of water can be extremely soothing.
The space for meditation does not have to be completely quiet, so it is unnecessary to use earplugs. The sound of a lawn mower or neighbor’s dog should not prevent meditation. It is even important for a successful meditation to perceive these sounds, but not to allow them to dominate your thoughts. Outdoor meditation works for many meditators. As long as you are not sitting on a busy road or another sound source, you can find peace under a tree or in the soft grass in your favorite corner of the garden.
Wear comfortable clothes
One of the main purposes of meditation is to calm the mind and eliminate external factors – but this can be difficult if you can not make yourself comfortable due to tight or tight clothing. Wear loose clothing and take off your shoes. Wearing a blanket or wearing a sweatshirt or cardigan when you want to meditate in a cool place. If the cold does not take your mind and you are tempted to cancel your session When you’re in the office, you can not move so easily, but make yourself as comfortable as possible. Take off your shoes and jacket, open the shirt or blouse collar and take off your belt.
Decide how long you meditate
Before you start, you should decide how long you want to meditate. Although two twenty-minute sessions a day are often recommended, beginners can start with just 5 minutes a day. You should also try to meditate at the same time every day – whether it’s 15 minutes early morning or 5 minutes at noon. Whatever time you choose, make meditation an integral part of the day. (Postponed is not canceled – if you did not come to meditate “at your time”, then just meditate when the time is right.)
If you’ve decided on a time window, stick to it. Do not give it up because you think it does not work – practicing successful meditation takes time and practice – right now the most important thing is to keep trying. Imagine an alarm clock telling you when the time has run out, or time meditating so that it ends with a specific event – such as your partner getting up or the sun striking a certain spot on the wall. Either way, always watch the clock.
Stretch out meditation
Means sitting in one spot for a while, so it’s important to minimize tension and tension first. Light stretching exercises for a few minutes can really help you to relax and prepare your body and mind for meditation. It also prevents you from concentrating on aching areas instead of relaxing your spirit. Also lean your neck and shoulders, especially if you are sitting in front of a computer, and do not forget your lower back. Stretching the legs, especially the inner thigh, can help with meditating in the lotus position. (NO, you do not have to sit in the lotus position :-))
Sit down comfortably
As described above, it is very important that you make yourself comfortable while meditating, which is why it is important to find the best position for you. Traditionally, one meditates by sitting on a cushion in the lotus position or half lotus position on the floor. If your legs, hips and lower back are not very flexible, the lotus position will bend your lower back and prevent your upper body from flexing.
Choose a posture that allows you to keep you straight and upright. But you can sit down without folding your legs, on a pillow, a chair or a meditation bench. Your hips must be tilted forward so that your back is centered over the two ischial bones. To tip your hips into the right position, sit on the front end of a thick pillow or place something 8-10cm thick under the back legs of a chair. Meditation benches usually have a tilted seat. If not, put something down to tilt it one to two centimeters forward.
The most important thing is that you are comfortable and your upper body is straight, so that your spine can support all your weight from the waist up Pelvis forward. Then level the vertebrae of your back from bottom to top so that they overlap and hold the weight of your upper body, neck and neck. It takes practice to find the position where you can almost completely relax your upper body, and it will take more effort to keep your balance. As soon as you feel tension, relax the area.
If you can not relax without collapsing, check your posture and balance your upper body so it can relax. The traditional hand position means that your hands are in your lap, palms facing up, right hand is lying over the left. But you can just put your hands on your knees or hang them down the side – whatever you prefer.
You can meditate with your eyes open or closed. As a beginner, however, it is easier to meditate first with your eyes closed. This blocks all external visual stimuli and prevents you from being distracted as you try to concentrate your mind.
When you get used to meditation, you can practice with your eyes open. This can be useful if you fall asleep or your eyesight concentration becomes too heavy for you, or if you see disturbing mental images (which happens to a small part of the people). If you keep your eyes open, you have to “soften” them – This means focusing on nothing special. However, you should not get into a trance state – the goal is to feel relaxed, but alert.
Wise Words & Quotes
“Those who only meditate without caring for their fellow human beings do not practice effectively enough.” Quote: Dalai Lama