"In harmony with yourself": meditation - how to do it and what is the benefit
Life is now so difficult and fast that a person often experiences anxiety and stress. If you want to stop, look around, and relax to get your thoughts in order, try practicing meditation. The benefits of this activity for humans have already been proven by scientists.
The benefits of meditation
As a result of meditation, a person feels an improvement on a physical and psychological level. These positive changes have been noted in the course of scientific research.
What a person feels on a physical level:
- Blood pressure returns to normal.
- Respiratory rate and heart rate decrease.
- Decreased hormone levels stress.
- Immunity and mental activity improves.
- Brain activity improves.
- The person feels energetic and cheerful.
What positive changes are observed on the part of the psyche:
- A person ceases to feel anxiety, depression, the impact of stress is reduced.
- A person's various fears and phobias.
- You feel the desire to enjoy life.
- Your self-esteem rises and grows Confidence in your strength.
- A person's ability to concentrate increases.
- Man is better controls your emotions.
- Intellectual development is taking place.
The positive impact of meditation practices has long been noted all over the world. In Western countries, this phenomenon is even being studied. Under the influence of scientific research, people's interest in meditation is growing steadily. 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 relations with family and others, increase your success in achieving your goals and objectives. Fear and insecurity will recede into the background.
Meditation technique
Many techniques of correct meditation are practiced in the world, which have been created for centuries. Among all the methods of meditation, one can find extremely difficult, requiring deep knowledge and serious preparation. But there are also fairly 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 on a walk in a 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 two times a week.
One of the simplest and most effective meditation techniques is deep breathing. First, get into a comfortable position. It is best to sit on the floor in Turkish style. If this is difficult for you, then just sit in a chair and place your feet on the floor. Keep your back straight. Cover your eyes and place your hands on your knees, palms up. Observe for a while how you breathe. Feel how the air moves through your body, how your chest moves during breathing. When you feel relaxed in your body, change the rhythm of your breathing. Take a deep breath at one count, now hold the air for four counts and exhale slowly at a count of two. Breathe in this rhythm for ten minutes.
To make it easier for yourself and not to count constantly, you can use special meditation music, where there are sound signals at a certain time interval.
Another way of meditation is aimed at being aware of the processes taking place in your own body. This is a great way to relax and unwind. It's so enjoyable that you can just fall asleep in the process.
For this meditation, it is best to lie down in a comfortable position. Breathe deeply and evenly, imagining how the tension evaporates 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 the toes are completely relaxed, transfer your attention to the feet, then to the lower legs and above. Relax your entire body in this way. After such a meditation, you will feel a surge of strength and readiness to tackle any of the most difficult problems.
How to meditate properly
To begin with, try to accept the fact that no one succeeds in meditating perfectly. Perhaps only Shaolin monks can achieve perfection in this matter. For mere mortals, you just need to make a decision for yourself to meditate and follow it clearly. Soon you yourself will notice that meditation is getting better and better for you.
After making a decision, the next step is choosing the 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 you find it difficult to find such a place or you are too busy, then choose the places where it will be most convenient for you, for example, on public transport on the way to work.
Meditate every day for at least a few minutes a day. Within a week, you yourself will feel the result of these lessons. Find the right music for your meditation. There are many special meditation compositions on the Internet that you can use for your practice. Be sure to ventilate the area before meditation. A rush of fresh air will allow you to relax better. Now you can take a comfortable position and start the meditation technique.
