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This article was co-written by Masha Kouzmenko. Masha Kouzmenko is a meditation coach and co-founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga lessons to young adults. enterprise. She has over five years of experience teaching meditation and yoga, specializing in guided meditation techniques. She holds a bachelor’s degree in economics from the University of California, Berkeley.
This article has been viewed 15,501 times.
Meditation can be strangely uncomfortable. Why does an exercise that calms and calms your nerves and relieves stress make you feel so chaotic? What thoughts can you calm your mind with? Through the practice of correct sitting technique and correct perception, you can put aside your worries of “doing it right” and begin to meditate deeply.
Steps
Find a quiet place
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Choose a quiet place in your home. A room with a door, away from small children or traffic, would be the best choice.
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Find a chair with a straight back or a pillow that sits on the floor. The ideal seat should not be so comfortable that you fall asleep, but comfortable enough to sit for at least 20 to 30 minutes.
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Illuminate the meditation area with soft natural lights. Dim lights give the mind a break, so consider using candles or night lights instead of tubes.
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Choose a time to meditate so that you are not distracted by other activities. Consider choosing an early morning or evening time after your child is asleep and the phone is more likely to go unanswered.
Practice meditation
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Sit on a pillow or chair. Find a comfortable position where you can sit still for at least 20 minutes.
- Stretch your back before you start, if you’ve been sitting all day. Sit still and swing your waist left and right, or do cat/cow yoga and baby pose to relieve stress, making it easier to focus on your meditation.
- Relax your shoulders. Lift your shoulders up toward your ears on an inhale and drop your shoulders down. Keep your back straight. Place your hands in your lap. When meditating by sitting (zazen), you should hold your left hand with your right hand, palm facing up, placing your left thumb above your right thumb, as if you were holding an egg. This move will create a circular hand position, representing the infinite and subconscious—the non-dominant side that is allowed to take over your body.
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Close your eyes or focus on a white wall. Some meditators have difficulty meditating with their eyes open, while others struggle with sleepiness when meditating with their eyes closed. [1] X Research Source
- Consider actively focusing on “nothing.” Don’t look at the empty wall, but see through it. Blink when you feel the need.
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Focus on the breath. When you really try to practice, meditation moves are no more complicated than sitting quietly and breathing. However, in that simplicity lies endless complexity. Start counting down from 10. You can focus on counting to calm your mind. If you have more time and this exercise works for you, consider counting down from 50 or 100.
- Inhale deeply for 8 seconds, hold the breath for 2 to 4 seconds, and exhale for 8 seconds. Repeat this breathing process for 2 minutes.
- Feel the breath coming in and out of your body. Imagine oxygen filling your body and flowing with your blood. Feel the oxygen spreading to every part of your body and continue to focus on your breath.
Maintain focus
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Observe your thoughts. One of the hardest things about meditation as a beginner is not knowing what to do. You sit there, breathing…and then what? Gradually as you practice meditation, you will see thoughts going back and forth in your mind. You can focus your thoughts on picking up your kids, what to eat for dinner, or the stress from the workday. Instead of getting caught up in these thoughts and allowing them to exist within you, imagine them as fish swimming in a pond. Watch them struggle and disappear in your mind. [2] X Research Source
- This will separate you from your ego, allowing you to move away from the more contemplative “me”. Let the thoughts rush to your mind, continue to focus on the breath, observe these thoughts and let them go.
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Don’t try too hard. Your perception is more of a form of energy than a thought, and it is difficult to describe or experience it. That’s why meditation is considered an exercise, and zazen literally means “just sitting.” What do meditation masters and meditation monks do? Just sit.
- Realize when you’re drifting through thoughts about things around you or about your life, but don’t try to force your mind back into the “awareness” state you had before. When starting to meditate, this will happen quite often and can be frustrating.
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Notice when your angle of view widens. In Monty Python’s old play, two men get lost in the desert. They crawled across the sand as the buzzards began to fly around. Thirsty, one man looked directly into the camera and said, “Wait a minute!” At this moment, the camera panned to reveal that the entire film crew was fully served with food and drinks. They ate, and a moment later, the entire crew was wandering the desert again, desperate for water, until one of them said, “Wait a minute!” and the whole process is repeated.
- Our brain can work like that. As you observe your thoughts, you might think, “Slowly. So who is observing these thoughts?” That can mess with your brain, a condition that often occurs when “just sitting.” Focus on the breath. Be observant and let things pass.
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Accept yourself. When you observe your thoughts and separate yourself from them, when you allow your mind, body, and breath to be in a natural state, you are allowing your pristine nature to exist without control. You are moving away from your personal ego, learning to accept who you are, and to love yourself.
End of meditation
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Bring you back to your body. Return to a state of awareness of body parts that are in contact with the ground or with the chair.
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Try to take 2 minutes to appreciate time, silence, and stillness. Positive thought processes will improve your mood for the day.
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Schedule a daily meditation. Follow that schedule. This process gets easier the more you meditate.
Things you need
- A quiet place
- Seat/pillow on the ground
- Stretching the body
- Light
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This article was co-written by Masha Kouzmenko. Masha Kouzmenko is a meditation coach and co-founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga lessons to young adults. enterprise. She has over five years of experience teaching meditation and yoga, specializing in guided meditation techniques. She holds a bachelor’s degree in economics from the University of California, Berkeley.
This article has been viewed 15,501 times.
Meditation can be strangely uncomfortable. Why does an exercise that calms and calms your nerves and relieves stress make you feel so chaotic? What thoughts can you calm your mind with? Through the practice of correct sitting technique and correct perception, you can put aside your worries of “doing it right” and begin to meditate deeply.
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