How to learn to meditate?

Those of you who know what meditation is, do not need to explain how much this is a pleasant and useful occupation.

Unfortunately, not everyone understands how much usefulness can be gained by learning to meditate.

The easiest way to achieve this is to find yourself a coach.

To those who think how to learn how to meditate independently, I will give some useful advice from the Kiev guru and from my friend Marina, who has been fond of yoga and meditation for 5 years now.

Why do I need to learn to meditate?

Not all people understand the tremendous benefits of meditation.

I do not even know what this activity can be compared with.

• With sports training?
• Walking?
• With a visit to the church?
• With admiration of some incredibly beautiful corner of nature?
• With a complete rest?
• With a healthy sleep, after which you wake up completely refreshed?

Meditation is a bit of all of the above.

That's why I recommend everyone to learn how to meditate.

If you are not yet convinced by my arguments, then you have several more reasons to learn how to meditate.

Meditation:

1. Helps to completely relax in a stressful situation.
2. Makes a person more calm, balanced, self-confident and stress-resistant.
3. Promotes the release of your mind and heart from anxiety, pain and worries( albeit for a while, but you can rest from the burden on you to tackle problems with new forces).
4. Makes your body healthier and stronger not only your character, but also your body.
5. Strengthens the intellect.
6. Improves memory.
7. Helps you better manage bad habits and never return to them( Marina already known to you before you started yoga and meditated regularly, smoked a pack of cigarettes a day and could not get rid of nicotine addiction, meditation literally saved her fromso bad habit and forever turned away from cigarettes).
8. Promotes the release of your consciousness from the captivity of illusions, in which everyone( yes, everyone!) Lives.
9. Improves your ability to think soberly and act reasonably and without nerves in difficult situations.
10. Makes you more happy and instills the ability to enjoy every day you live.

Is it difficult to learn how to meditate?

This is the question I asked Marina's coach.

He laughed and fell asleep with me oncoming questions:

"Did you find it difficult to learn to walk at one time?", "Should I speak?", "Did you study English with great difficulty?", "And how much energy did you have for what,to train your body and instill in yourself the love for regular sports loads? "," Did you get a diploma of higher education easily or overcoming difficulties? ".

"You understand," this philosopher told me, "it always seems to a person that learning something new is incredibly difficult, especially insecure people generally think that they can never learn to meditate, and cowards do not begin to study at all, so God forbid not to be disappointed once again in yourself. "

I could not disagree with his arguments, because I know for sure: you can learn everything if you really want to, do not be lazy to do it and show proper patience and diligence.

Learning to meditate is not so difficult.

Remember how you made yourself fall asleep, counting sheep or forcing your body to relax.

Remember how, with the help of breathing exercises, you calmed yourself so as not to ruffle your nervous system for nothing and not get involved in a stupid conflict.

Remember, finally, how you got what you wanted, visualizing your dream.

All this is useful for you to learn how to meditate.

How can I learn to meditate?

So, what do you need in order to learn how to meditate.

You will need:

1. Select the time.

   For example, you decided to meditate every morning from 7.30 - to 7.45.

   Do not deviate from this plan, despite all sorts of "do not want", "if I miss one day, nothing happens," "I'll sleep a little longer today," etc.

   In order not to hate meditation even before you master it, start with five-minute sessions, gradually increasing the time of training.

   What to do in your spare time?

2. Select a location.

   If you do not want to practice in the hall under the supervision of a coach, then it's best to learn how to meditate at home all alone.

3. Isolate external stimuli:

   disconnect the phones, turn off the TV and computer, close and curtain the windows, drive the cat out of the room, turn off the lights, etc.

4. Take a comfortable position for yourself.

   If you do not know which one, you can always turn to the classics and take the pose of half-lotus( crossed "Turkish" legs).

   Your body should be comfortable in the chosen pose.

5. Concentrate on your measured breathing.

6. Choose a mantra - a phrase that you repeat during meditation.

   This may be the most popular mantra "Om" or something more complicated, like "Hari Krishna, Hari Rama", "Haribol", "Madana-Mohana", or what you want, especially if youDo not treat meditation as a religious teaching.

   And you can generally do without the mantra and meditate in silence.

7. Clear your mind from thoughts, plans, judgments, images and other things.

   This is the most difficult stage, which is fully realized only after long training.

5 tips for those who want to learn how to meditate

Here you have a couple of tips from Marina and her coach to those who decided to master the art of meditation.

They remembered how they studied themselves, and gave several useful recommendations to the newcomers:

1. Resign yourself to the fact that at the initial stage your thoughts and judgments will constantly fill your mind.

   Do not give up and drive them away.

   Well, if at first you will get to clear your mind for a few minutes.

   Regular meditation sessions will constantly increase this time.

2. Do not rush to learn to meditate and do not equal others.

   The study of meditation is not a competition.

   Well, and what, that in your group already many have learned to clear their minds?

   Well, and that, that several weeks have passed since the first day of training, but you still can not understand this art?

   All in good time.

   The main thing is not to give up, continuing the sessions without anger and nerves.

3. If during meditation you have, for example, combed your nose, then you do not have to suffer discomfort.

   With a gentle movement, scratch it, not stopping repeating the mantra and not changing the pose.

4. If you can not clear your mind, use the visualization method.

   Instead of thinking, start to imagine a soft pleasant glow or noise and a kind of water, or something else.

5. Do not start too active after the end of meditation, enjoy some time of peace and quiet.

Video instruction to learn how to meditate:

How can I understand that I have already learned how to meditate?

Marina coach told me one funny story.

One of his students did not want to meditate with everyone during yoga classes.

He argued this by saying that he can not relax in front of other people.

Like, it's easier for him to train at home.

We agreed that he will demonstrate his skills when he decides that he has already learned how to meditate.

After three months, he finally proudly announced that he was confident that he already knows how to meditate, and today he will do it with everyone.

Sitting in the lotus position, he sat motionless for a while, and then lay down on the barrel and dozed off.

When I woke him up and explained that what he was doing was not meditation at all, my student was surprised for a long time:

"How come I wake up after 20 minutes so rested?"

The ability to fall asleep for a short time at will is very useful, but it can not be called meditation.

Meditation is a state of complete wakefulness in the state of complete relaxation and with a mind free from thoughts.

Naturally, while doing this you should not be distracted by what surrounds you.

By the way, a 20-minute meditation allows a person to feel more rested than a two-hour sleep.

If, despite all the efforts, you could not understand, how to learn how to meditate yourself, go to yoga classes.

They will help you there.