7 things you need to know to meditate

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7 things you need to know to meditate
7 things you need to know to meditate
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“Several of my patients have already complained that they keep wandering off while meditating, and because of this they feel bad and experience the practice as a failure. However, our mind doesn't just wander during meditation; just think about it, during a boring lecture or at work, we often don't even notice that we are wandering in many places in our minds, just not in the present, writes Seth J. Gillihan, professor of psychology at the University of Pennsylvania, on Psychology Today. According to Gillihan, meditation is also very challenging for many beginners because the constant rush and modern computing advances make our minds prefer noisy environments and constant distractions over silence and calm concentration. We have collected the expert's most important advice on meditation, which beginners - and advanced but dissatisfied - practitioners can benefit from.

First of all, we have to formulate the intention: what we want to achieve with the help of meditation. Beginners must first learn the proper breathing technique, so the primary goal for them is to be able to focus on their breathing all the time.

But before we get started, it is worth considering the following aspects in order to remove all possible obstacles:

shutterstock 403132198
shutterstock 403132198

Timing

Have a specific time for meditation. When we incorporate it into our daily or weekly routine, we prevent the big question that we usually ask ourselves: "Should I meditate now?". Even if it is difficult to find a time that can be kept regularly, it is worth, for example, to include it in the morning routine, or to set aside 20-30 minutes before going to bed, because then there is a much greater chance that we will stick to what we have planned. It doesn't hurt to know that meditation will be most effective when you feel most awake - provided that your goal with meditation is not to get a restful sleep.

No need to drag

It is especially good news for beginners that there is no minimum time for a meditation practice. A conscious breath or a single minute without gadgets and noise is much more than nothing. Feel free to experiment with the length of the exercise, the point is to enjoy it and not feel overwhelmed.

Comfortable posture

Intention is not worth much if you feel uncomfortable during meditation. If you find the floor or carpet too hard and uncomfortable, use a yoga block or a blanket to elevate your hips, but you can also sit in an armchair, on the edge of your bed or in a chair, you don't have to look very "spiritual" while meditating.

There is not only one type of method

There is, for example, tai chi, breathing exercises performed in a sitting position, imagination meditation using imagination, or attention concentration. The most common and the best method for beginners is to learn to focus on the breath. Most people meditate with their eyes closed, but this is not a set in stone rule either. If you want to practice with your eyes open, look at a point on the floor near your feet and try to keep your eyes on it.

The goal is not to be good at it

If you approach meditation with an evaluative and judgmental mindset of "I want to be really good, I don't want to mess it up", chances are that you will find some experience disappointing. Meditation is about focusing on the present, not judging experiences and our own abilities.

Don't criticize yourself

It's completely normal for our mind to wander, so it shouldn't be seen as a mistake or a failure. Especially since during meditation we are able to catch ourselves as soon as we start to lose focus, and then we can consciously direct our thoughts back to the present. And finding the lost state of focus again is part of meditation. So if we wander off ten times in one minute, it means that we also return to the present ten times. As soon as you catch yourself, try to find your focus again. "It is also worth making ourselves aware that not all of our thoughts - including self-critical expressions - reflect the objective truth. It is important to keep these things in mind, as it primarily depends on our attitude, how successful and motivated we will be to practice meditation in the long term," explains Gillihan.

shutterstock 274564418
shutterstock 274564418

Let go of expectations

I hope you can concentrate. I want to do it right. I want to relive the relaxed state I achieved last time. If we are not careful enough, we can disturb the process of meditation with similar "ego-driven" goals. These desires are dangerous, because they make us consider a meditation practice as good or bad, and we can feel under pressure when we should most relax and switch off, warns the expert. Instead of expectations, it is worthwhile to start meditating with an open mind, with the curiosity of a small child, each time and then evaluate the experiences - preferably without getting annoyed, no matter what happens.

Common reactions during meditation

It is a fact that it helps if we let go of specific expectations, you can expect some typical experiences while meditating. Here it is:

  • You suddenly remember what else you have to do
  • I just quickly turn off the washing machine and take out the trash. These are the hurried moments that make it difficult to concentrate, and even during meditation we wonder what we haven't crossed off the daily to-do list. In such cases, reassure yourself that you will still have plenty of time to deal with other things, but now return to the present.
  • Your thoughts play the game small
  • It is typical that as soon as we have finished our activities and sit down to take a nap, our brains start spinning on random things, that is, even though we don't have much to do, we still can't switch off properly. If you feel that the cavalcade of thoughts makes you unable to focus on meditation, give yourself a few minutes to quiet your mind and tune in to the practice.
  • You may find it boring
  • Perhaps it is not surprising that in an environment where we receive millions of information and impulses non-stop and process them every day, without the usual stimuli our brain starts to get bored. The feeling of boredom that comes upon us can also be a kind of distraction during meditation, which if we manage to eliminate, we can return to the focus state.
  • He gets frustrated and wants to quit
  • It's all just a waste of time! I won't do anything with him. Why did I think it would be so good for me?! "Just like other thoughts and feelings that come to the surface, frustration is also a natural experience, part of meditation, so you don't have to be afraid of it," reassures Gillihan. Noticing these experiences is half the battle. Become aware of and neutralize the negative emotions within yourself, then try to focus on breathing again.

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