“In harmony with yourself”: meditation - how to do it and what are the benefits

Life is so complex and fast now that people often experience anxiety and stress. If you want to stop, look around and relax to clear your thoughts, then try practicing meditation. The benefits of this activity for humans have already been proven by scientists.

Benefits of Meditation

As a result of meditation, a person feels improvement on a physical and psychological level. These positive changes have been noted in scientific research.

What a person feels on a physical level:

• Blood pressure returns to normal.
• Respiratory and heart rate decreases.
• Hormone levels decrease stress.
• Immunity and mental activity improves.
• Brain activity improves.
• The person feels energetic and cheerful.

What positive changes are observed in the psyche:

• The person stops feeling anxious depression, the impact of stress is reduced.
• A person loses various fears and phobias.
• You feel the desire to enjoy life.
• Your self-esteem increases and grows self-confidence.
• A person's ability to concentrate increases.
• Man is better controls your emotions.
• Intellectual development occurs.

The positive impact of meditation practices has long been noted throughout the world. In Western countries this phenomenon is even being studied. Under the influence of scientific research, people's interest in meditation is steadily growing. Every year more and more people begin to practice meditation. With the help of meditation techniques you can rid yourself of bad habits– smoking, drug addiction or alcoholism. You will be able to improve relationships with family and others, increase your success in achieving your tasks and goals. Fear and uncertainty will recede into the background.

Meditation technique

There are many correct meditation techniques practiced around the world that have been created over centuries. Among all the methods of meditation, you can find extremely complex ones that require deep knowledge and serious preparation. But there are also quite simple meditation techniques that even beginners can do. You just need to retire for a while. You can meditate at home, in the office or while walking in the summer park.

For meditation to work, it is important to practice regularly. At first, while you gain experience, you need to meditate daily. As you gain experience, you can reduce the number of meditations to twice a week.

One of the simplest and most effective meditation techniques is deep breathing. To begin, take a comfortable position. It is best to sit cross-legged on the floor. If this is difficult for you, then simply sit on a chair and place your feet on the floor. Keep your back straight. Close your eyes and place your hands on your knees, palms up. Watch how you breathe for a while. Feel how the air penetrates through your body, how your chest moves while breathing. When you feel relaxed in your body, change the rhythm of your breathing. Take a deep breath to the count of “one”, now hold the air for four counts and slowly exhale to the count of “two”. Breathe in this rhythm for ten minutes.

To make your task easier and not count constantly, you can use special music for meditation, where there are sound signals at a certain time interval.

Another way of meditation is aimed at awareness of the processes occurring in one’s own body. This is a great way to relax and unwind. It is so pleasant that you can simply fall asleep in the process.

For this meditation, it is best to lie down in a comfortable position. Breathe deeply and evenly, imagining how tension disappears from the body along with the exhaled air. Now focus on your toes. Direct your breath to this place. Imagine your toes filling with warmth and energy. After completely relaxing your fingers, move your attention to your feet, then to your shins and higher. In this way, relax your entire body completely. After such meditation, you will feel a surge of strength and readiness to solve any most difficult tasks.

How to meditate correctly

First, try to accept the fact that no one can meditate perfectly. Perhaps only Shaolin monks can achieve perfection in this matter. For mere mortals, you just need to make a decision to meditate and strictly follow it. Soon you will notice that you are getting better and better at meditation.

After making a decision, the next stage is choosing a time and place. Nothing should distract you from meditation. Therefore, choose a place where you can be alone for at least a quarter of an hour. If it is difficult for you to find such a place or you are too busy, then choose places where it will be most convenient for you to do this, for example, on public transport on the way to work.

Meditate every day for at least a few minutes a day. In just a week you will feel the results of these exercises. Choose music suitable for meditation. There are many special meditative compositions on the Internet that can be used for practice. Be sure to ventilate the room before meditating. The rush of fresh air will help you relax better. Now you can take a comfortable position and begin the meditation technique.