Step 1：Choose Basic Meditation
1.Understand the purpose of your meditation
Not everyone meditates for the same reasons, but in the midst of the chatter and noise of everyday life, most people appreciate the effect of meditation on calming the mind and stopping, calming, and so on.
From businessmen to artists, seeking inner peace is important for everyone, a way to communicate with yourself, take time out of a busy day, and focus on your inner spiritual needs.
Don't overcomplicate your reasons for meditating - relaxation at the core and refusing to get caught up in the anxiety of everyday life.
Here are some reasons why people meditate: increase creativity, imagine goal achievement, calm inner contention, achieve true self, drive out negative thoughts, connect with the wider world and the universe;
become more compassionate, pursue a faith (like Buddhism), become more thoughtful, breathe more easily (exercise and music type meditations have additional benefits), improve health, find peace, manage anxiety, problem solving, etc.
2. Choose a simple, basic meditation program to experience the benefits of meditation.
Most people want to start with a simple sitting meditation, in a quiet place, just focusing on the breath.
As your skills improve, you can try other types of meditation, including walking meditation, guided meditation, and meditation that focuses on a particular event or problem.
Avoid difficult poses and don't think you need some kind of "right instrument" or clothing to meditate.
Meditation can be done anywhere, in whatever you wear (or not), in a quiet corner of your world.
Don't let your body collapse (like on a comfy sofa) or lie down where you're used to falling asleep. These are not positions that are conducive to being alert while meditating.
To start, you can sit on the floor or a chair, on your heels, or in a half or full cross-legged position (if that's more comfortable for you—but don't force it).
Step2：Be prepared
1. Make sure you are awake
A clear mind can help you get the most out of your meditation, so don’t drink alcohol or take over-the-counter medications for at least 24 hours; that is, get into the habit of meditating regularly, even when the conditions aren’t ideal.
2. Digestion is distracting
Likewise, it’s easier to meditate on an empty stomach at first—two hours after a full meal, or an hour after a snack or a caffeinated drink, as the digestive system can be very distracting.
3. Do not smoke in the preparatory stage of meditation
If you're going to smoke, it's best to wait about 30 minutes before meditating. Ideally, don't smoke at all. This is bad for your health.
4. Wear comfortable clothes.
Take off your shoes and loosen tight clothing so you'll be comfortable.
Step3: Prepare your meditation space
1. Choose a quiet location
You need to make sure you are surrounded by peace and quiet when you first learn to meditate. This is critical to your success.
Finally, you may be able to meditate in louder places. When a noisy meditation environment isn't ideal, having skills like this can really help you in situations of stress or sensory overload.
2. Turn off the phone or turn on silent mode.
3. Make the environment pleasant.
A scented candle, a bouquet of flowers, an incense stick, or something else that pleases you can be a very useful little trick to improve your first meditation.
4. Dim the lights
Or, if you're going to use candles, turn them off. You don't want to go straight from the meditation stage into bright lights.
5. Use a straight-backed chair to sit up straight
Or use some cushions or soft pillows to support your back and head. If you meditate outdoors, sit against a tree canopy, a warm park wall, or some other comfortable support. For sitting cross-legged, zufu (a large sturdy pillow filled with kapok) is a good choice.
If you want to kneel, you might choose a meditation chair to keep your back vertical and relieve pressure on your legs.
Step4: Start meditating
1. Safely maintain the sitting position of your choice
Pay attention to your breathing. Every time your mind flies somewhere else (it will, because of the singing voice, all kinds of to-do lists and all kinds of unwanted nagging noises), come back to the breath. If you start to wander, don't blame yourself and just refocus on your breathing.
Inhale deeply, exhale deeply.
Try to sense the different bodily sensations you are experiencing as you take a deep breath.
Pay attention to the expansion of the body as you inhale and the contraction of the body as you exhale.
Feel the inhale through the nose, the exhale through the mouth, and feel the rest of the body.
Notice the silence around you before and after each breath.
Whenever your mind wants to take the high ground, come back to the breath.
2. Accept the reality, it is very difficult for beginners to concentrate
Accept the reality that it is difficult for beginners to concentrate
Although it is important to try to stay focused while meditating, as a beginner you may find that difficult. Don't blame yourself - all beginners go through the inner turmoil, the clamor of personal minds clamoring to reclaim sovereignty and break the peace.
If thoughts slip into your brain, let them flow out again, and go back to focusing on your breath. You need to do this over and over again - it's okay, it's normal. In fact, some would say that this constant return to the present moment is the "practice" of meditation.
Concentration may improve if you use a specific method that helps calm your inner turmoil. There are some people who have successfully used counting to achieve concentration. This method requires counting from the beginning, for a few minutes. You will focus more on counting than other thoughts.
Count from one to ten with each breath and then back to one. Every time you lose your mind, count again. Don't count too much though - it's possible that concentrating on counting will replace concentrating on breathing, and if that does happen, stop.
3. Don't expect too much
Don't expect too much
Many people feel frustrated and frustrated with meditation because they expect immediate results. Meditation takes time to get into and fully grasp. It might take a few days if you're resting in your apartment with nothing to do but meditate; if you're just meditating in a few random places each week, it might take weeks or even months. Be persistent, because there will always be a moment when your consciousness suddenly changes, and this feeling will make you addicted!
4. Practice and persevere
You will benefit from meditation when your expectations are minimal because meditation cannot be forced or scheduled - your awakening and heightened self-awareness will always come when the time is right.
However, you can find others to meditate with to increase your odds of success. It can be an individual or an organization, but it's best to find someone more experienced in meditation than you who can provide guidance and inspiration.
5. Meditate every day
Short daily meditations are more productive than long, less frequent meditations. Keep targeting for at least 20 minutes a day and wait for it to work. If you miss a day, just start again the next day.
When the time is right, the focus you feel during meditation spills over to the rest of your life, causing you to think more carefully about what you eat, how much you are active, and what you do with it as you read, watch, and listen. things to think about.
Meditation Tips
1. Make sure your phone is set to silent mode.
2. Try to keep the spine straight, but at the same time try to be as comfortable as possible.
3. Find a quiet place to help concentrate and focus on meditation.
4. Make sure the lights are dim or turn off the lights, light candles and play soft music according to your preference.
5. Meditate before bed, which helps your brain stop thinking and makes you more relaxed.
6. Try to space 3 to 4 hours between each meditation session.
7. Listening to gentle music is more conducive to relaxation.
8. Do not meditate while operating heavy machinery.
A little advice
1. Depression is normal. Get used to this - depression can teach you just as much about yourself as meditating on the peaceful side. Let's meditate and become one with the universe.
2. It's common to pay attention to your breathing or to chant mantras (like OM chanting), but if you prefer to listen to music while meditating, only listen to calming tunes. A piece that may start out calm but become rocky in the middle is not suitable because it interrupts the meditation process.
3. Beware of any organization that asks you to pay large sums of money up front to learn meditation. Some people don't know the truth and end up paying tens of thousands of dollars. In fact, they can learn the same method at no cost or with the least cost. There are many people who enjoy the benefits of meditation and are more than willing to help you for free.
4. Depression is common at first, especially when you find it difficult to control your thoughts. Meditation is not a one-time magic solution, but an ongoing process. Keep practicing every day, and you will gradually perceive a calm and peaceful state of growth within yourself.
what you need to prepare
A room in which you will feel comfortable meditating.
Comfortable clothing.
Cushions and pillows may help.
Hang a sign outside the door saying you are meditating and do not disturb.
Relaxing music (reputable music sites online have plenty of suitable meditative tunes and melodies available for download).
The benefits of meditation
Meditation brings great benefits to the body and mind.
Brain waves (EEGs) record this mental activity. During waking activity, when the mind is constantly jumping from one idea to another, the EEG records short, fast lines classified as beta waves. When the mind is calmed by meditation, the EEG shows smoother and slower waves, which are classified as alpha waves. As the meditation deepened, brain activity decreased further. The EEG then recorded a smoother, slower pattern of activity, which we call delta waves. Research on meditators has shown that sweat is reduced at this time, respiratory rate is reduced, and metabolic waste products in the blood are reduced. Lowering blood pressure and boosting the immune system are another benefit the study found.
The health benefits of meditation naturally reflect the mental and physical effects of the process. At the very least, meditation will teach you how to deal with stress. Reducing stress can in turn improve your overall physical and emotional health. On a deeper level, it improves your quality of life by teaching you to be fully alert, aware and alive. In short, it's an acknowledgment of yourself. You don't gain something in meditation, you see and let go of what you don't need.
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