How to learn how to meditate at home for beginners: tips. How long does it take to meditate and how many times a day? How to meditate: 5 steps

What does meditation do? Meditation at home. The rules of meditation with the help of mantras and runes.

Contents of

What is meditation?
How to meditate: 5 steps
How long does it take to meditate and how many times a day?
How to learn the right way and start meditating at home to beginners, women: tips
How to properly meditate lying?
How to meditate properly for mantras?
How to meditate on runes?
What is meditation: Video
How to learn to meditate: Video
Meditation for beginners: Video

Today, oriental practices have become very popular in our country. A large number of young people, as well as mature people, get acquainted with such teachings and, thanks to them, radically change their lives. To such miracle-practitioners is also meditation. But what do we know about it? How to learn to meditate? Why is meditation so useful to humanity?

What is meditation?

Specialists in the Eastern practices call a meditation complex of exercises, knowledge and skills that allow you to completely relax the body and mind.
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With the help of meditation, a person is able to let go of everything earthly, to renounce social, as well as financial problems and concentrate entirely on his spiritual state.
Meditation strengthens the body, spirit and mind of a person.
Only in moments of complete relaxation a person is able to rest as much as possible and draw new strength from himself, nature, the cosmos.
Just a few minutes of meditation can be equated to the hours of sleep.
At the same time, in the moments of being in such a trance, the concentration of all vital forces is at the limit, which allows the brain to work at a non-natural level and solve even the most difficult tasks beyond anyone's control.
During meditation, a person learns to purify his mind, set aside all pressing concerns and concentrate entirely on his spiritual component.

Meditation fans claim that their favorite ritual is capable of very much:

Discipline.
Enlighten.
Bring to full awareness of yourself and everything around you.
Help you live according to your own rhythm, and not chase the rhythm that sets the socium.
Get rid of the hassles.
Sharpen all feelings and teach you to separate your own desires from the desires of others.
Fill with a charge of vivacity and inspiration.
To form an inner core according to their own moral concepts, and not with the concepts of society.
To disclose the creative data laid by nature.
Clear the mind and body of all unnecessary, prepare a platform for something massive.
Return yourself to yourself.

There are several types of meditation:

Meditation of concentration or vipassana is a meditation practice based on a peaceful contemplation of everything around, and also perception of external sounds.
Breathing meditation is a relaxation that comes at the moment of absolute concentration of a person on his breath.
Walking meditation is a complex kind of meditation designed for professionals based on focusing all attention on the body and sensations of the person walking.
Meditation of devastation is a practice of relaxation, in which a person is completely detached from his thoughts, feelings and feelings.
Transcendental meditation is a technique in the process of which a person utters special words and phrases in Sanskrit( mantras).

How to meditate: 5 steps of

Of course, the ideal option is the teaching of professionals, especially since today in almost every city of our country there is a school of meditation. True, not always teachers in such schools have a proper level of knowledge and practice. But, nevertheless, even not quite experienced theorists can teach the basics of meditation - the main thing is to start, and then you can do it yourself. For beginners in this area, 5 levels are specially designed to learn how to meditate correctly:

Choose the time for meditation .
Selecting a location for the procedure. The best option for beginners is a quiet, cozy place, without any extraneous sounds. In time, you can relax even in the noisiest and crowded place. Very good effect on the procedure of entering into the trance sound of running water - this can be a home fountain, an aquarium or just a quiet stream of water from the tap. You can also use monotonous, smooth, quiet music. Experts do not recommend beginners to meditate in the bedroom, as in the process of relaxation a person can fall asleep, feeling himself in a dream-oriented setting.
Selecting the correct position. Professionals often choose the "Lotus" pose. Beginners should not take such a pose on the first, as with the unaccustomed feet zatekut, and instead of relaxation will only discomfort. The optimal poses for beginners are "half-lotus"( legs folded in Turkish), sitting on a chair or lying on the floor with arms and legs spread out. Whichever posture has been chosen, its main task is complete relaxation of the body. The back should be flat, but not tense - this position will allow you to breathe calmly, evenly and completely.
Absolute relaxation of the body .To enter into a trance, you need to completely relax all the muscles. Full relaxation is facilitated by a properly chosen, comfortable pose. Do not also forget about the face - all his muscles should be at rest. Professionals most often use the "Smile of the Buddha" meditation - an expression on the face, on which there is a hardly noticeable half-smile, symbolizing happiness and repelling all negative. In order to learn to smile slightly in a relaxed state, it is necessary to go a long way.
Concentration of attention on breathing or reading the mantra .The final stage of meditation is closing the eyes and concentrating all thoughts on breathing or mantra. In the process of meditation, the mind can be distracted by extraneous objects and reasoning - in such a situation it is simply necessary to return it to the point of concentration.

How long should I meditate and how many times a day?

Teachers of oriental practices recommend that beginners meditate twice a day - in the morning and in the evening.
Morning meditation will allow you to recharge your batteries for the whole day, set yourself the right goals, and tune in to a positive mood.
The optimal time for meditation in the morning is the time of sunrise.
Of course, many such a time can scare, especially in the summer, but once practiced, people are unlikely to be able to abandon it.
In the evening, meditation is extremely important in order to relax, take off the stress of the day, analyze all the deeds done and prepare for bed.
Beginners should start meditating with only a couple of minutes - gradually this interval is recommended to increase.
It is advisable to dip into the trance for 2 minutes during the first week, and after a week to increase the time for another 2 minutes - and add a few minutes each week.
Do not despair if it does not happen so long to be in a state of complete relaxation - professionalism comes with experience.
Over time, you can learn to meditate about half an hour anywhere, at any time of the day.

How to learn to correctly and start meditating at home to beginners, women: tips

Here are a few rules and tips that can help in the first stages of learning the art of meditation:

Begin to meditate with short sessions lasting from two to five minutes. Over time, the duration of meditation can be increased up to one hour or more - everything will depend on the needs of the brain and body.
The best time for meditation in the morning is the first minutes after awakening. If immediately after sleep the mind is still asleep and about meditation, he simply forgets, you can make yourself a reminder that will remind you of the need to hold a relaxing ritual.
Do not fixate on how to start meditating - everything will go by itself - it's only necessary to start.
During meditation, it is recommended to listen to your body - it will tell you how it feels and what's new with it.
In order to enter the trance you need to concentrate all your attention on the inspiration and exhalations - you can, as it were, trace the entire path that passes the air from the mouth to the lungs and back.
Do not worry about extraneous thoughts. The fact is that we are all people, and in any case we will visit certain thoughts. Let them be - do not just dwell on them.
Having caught yourself thinking about something while meditating, it is advisable to go back to breathing.
Do not be annoyed about thoughts. Thoughts are good. The presence in our head of reflection indicates that our brain lives and functions normally. Therefore, distracted by any thought, you can simply smile at her and continue your journey to purification.
Sometimes you should be alone with your thoughts. If the thinking has already surfaced in the subconscious, do not immediately drive it - you can watch it for a while, but do not delve into it.
During meditation one should strive to know oneself and begin to love yourself infinitely. Do not criticize yourself for something, take offense at yourself, blame yourself for something - better understand why it happened, and forgive yourself.
Very important is the physical cognition of oneself. Over time, you can mentally examine your whole body, part by piece. In one session it is desirable to thoroughly sense only one organ - the next session, you can proceed to another organ.
It is necessary to meditate regularly. Single relaxation sessions will never give a proper result - you need to negotiate with yourself to do the exercises every day.
You can meditate not only in the walls of your own home - in time you can learn to relax even among crowds of people or while walking( walking).
Like-minded people to help. To learn oriental practices together with close people is much easier than most - mutual responsibility will be a guarantee of absence of absences.
Help of professionals. If the first sessions have not produced the proper result, or you can simply meditate on one simply boring, you can go to one of the many communities practicing meditation.
Finish the meditation process preferably with silence and a smile.

How to properly meditate lying?

Meditation lying is no different from meditation sitting in any of the relaxing poses.
However, professionals are not advised to start meditating in a lying position, as there are risks of falling asleep.
In addition, it is undesirable for meditation to lie down to choose a bedroom and a bed - then a dream will be exactly provided.
The posture of meditation lying in the eastern practices is called Shavasana.
In order to correctly take a lying posture, you need to place the legs on the width of the shoulders, and hands - along the body, palms up.

How to meditate properly for mantras?

Mantras are special words and expressions in Sanskrit.
What is remarkable about mantras during meditation for our people is that we do not understand their meaning, and during their reading, we do not have any associations or plots in our brains.
Mantras are spiritual and material.
Material mantras must be pronounced in order to achieve some material benefits.
Spiritual mantras are most often pronounced by people looking for themselves, or old people at sunset.
In other words, spiritual mantras are recommended to be read only to those who are not interested in the material world.
Most often from the meditating people you can hear the following words in Sanskrit: "Om", "Soh Ham", "Krishna", etc.
The "Om" mantra does not suit family people, since it is the mantra of renunciation of all material.
An enchanting effect on meditating people is provided by the mantra "So ham".In translation from Sanskrit it means "I am."This statement is suitable for any person. It allows you to know yourself and make friends with yourself.
The mantra "Krishna" is naturally associated with the name of one of the Indian deities. It is believed that the pronunciation of this mantra creates around the person a kind of protective halo.
When reading mantras, you need to pronounce the first syllable for inspiration and the second for exhalation.
If at the end of the session a person simply falls asleep, there is nothing to worry about - sleep will be a continuation of the relaxation procedure.
You must speak the mantras a certain number of times or within a certain time interval.
While reading mantras, you can use beads - each bead will correspond to one pronunciation. Thus, one can not count how many words were said - one circle of rosaries is equal to 108 words spoken.
For meditation under the mantra you can choose any of the known poses.
In our country, the question of whether it is worthwhile to use mantras during meditation is quite acute, because in fact they can be considered Hindu prayers.
When praying to other gods, Christians often experience discomfort and rejection. Although in fact, this procedure is difficult to call a ritual or ritual. Because the choice is for the people themselves.

How to meditate on runes?

Runes - this is a fairly complex magical object.
Runes are special signs applied to a stone or a tree.
In ancient times, with the help of runes, magicians and wizards performed sorcery.
Many psychics still use these magic pebbles for their rituals and rituals.
Runic meditation is a way to purify the human consciousness to learn the secrets of the runes.
It is necessary to meditate on runes in a quiet, secluded place.
The best posture for this type of meditation is the posture sitting on a chair with a backrest.
Most often in the process of runic meditation a lit candle is used - the fire, being the personification of one of the strongest elements, will help to enter the trance quickly.
For one ceremony it is advisable to use only one rune - it's worth starting with knowing the runes of Feu( Fehu), runes of good.
The last thing you need to know is the rune Dagas or the rune of Destiny.
In the process of meditation, you may also need a blank sheet of paper and a pen or pencil - with the help of them you can later write down all your thoughts and feelings.

Algorithm of runic meditation:

We light the candle.
We concentrate our attention on the flame of fire.
Close your eyes and mentally find yourself in a favorite place where you can remain alone with your thoughts and relax.
When the mind calms down, and the mind-ring of thoughts ceases, imagine the rune.
If the rune appeared before the eyes, say its name and ask it to open to us.
We try not to mix our own feelings and emotions with the image of the rune - all sensations must come from it.
We contemplate, listen and feel everything that will reveal the rune to us.
Feeling that the rune has already demonstrated everything, open our eyes and return to the world around us.
We use a leaf and a pen to fix everything that the rune has shown - it can be words, sentences, events, sensations, sounds.

It is also worth noting that you can not work with runes at once - you need to go to it long and persistently. It is also worth noting that not all runes are just an identification of something bright and good - there are very dangerous runes that can harm a person, therefore, before undertaking such a difficult task, it is necessary to prepare for it as much as possible.

Summing up the article, I want to note that meditation is a very useful and necessary process. However, ignorance of all subtleties, as well as a desire to try something new can lead to irreversible processes( incorrect use of runes or mantras).It is therefore desirable to do everything under the guidance of knowledgeable, proven practitioners, not charlatans.