Meditation is a wonderful exercise to help you relax, relieve anxiety and stress. The habit of meditating regularly contributes to the development of such qualities as the ability to concentrate, the ability to think critically and to withdraw from emotions. To learn this, you don't have to sign up for a master's course or travel to Southeast Asia. You can meditate on your own at home.
It is necessary
- - chair or pillow;
- - alarm clock.
Instructions
Step 1
Choose a time and place where you can calmly meditate. As a rule, they meditate twice a day: in the morning and in the evening. The ideal place for meditation is calm and secluded, where no one can disturb you. It is advisable not to meditate in the bedroom, as this room is strongly associated with relaxation, and when you relax, you may be tempted to fall asleep. However, if necessary, you can meditate anywhere, even in a crowded subway car.
Step 2
For many, meditation is associated with candles, incense, soft music. You can prepare the room - light the aroma lamp, play a classical melody if it relaxes you. But you can just as well place your favorite teddy bear next to it if it helps you create a peaceful environment around you.
Step 3
Sit comfortably with your back straight and your spine relaxed. You can meditate on the floor with a pillow if necessary, or while sitting on a chair. Try to completely relax. Pay attention to the facial muscles: Often when the body is at rest, the small muscles in the face can be pinched.
Step 4
It's hard not to think about anything - the brain is set to work all the time. As you relax, try to focus on your breathing - taking deep, rhythmic breaths in and out. In order not to be distracted, start reciting mantras or any prayer you know to yourself. Imagine different images: tongues of fire, pouring water, beautiful secluded places. If you are thinking about daily activities, gently direct your thoughts in the direction you want.
Step 5
For a start, it may be enough for you to meditate for 5-10 minutes. Subsequently, you can increase the time to an hour or more, if you feel the need. And in order not to worry about how long you have been sitting, just set the alarm before starting the session.
