Meditation is a good practice for those who are constantly under pressure, have trouble sleeping because thoughts are constantly buzzing around in their heads, and who overall want more inner peace and serenity. One that is really easy to integrate into your everyday life if you get involved and have a little discipline. If you want to learn meditation, you should first know what it actually is and which method is suitable for you.
Meditation is a practice that humans have practiced for centuries. Basically, it’s about being able to let go of thoughts, focus on what’s important and achieve more calmness. Various breathing and mindfulness exercises help. As a first step, you should think about the topic of meditation to get an idea of what you are getting into. If you prefer, you can also use various apps or books to obtain information and receive active guidance.
Not all meditation is the same. Anyone who decides to learn them must first distinguish between two types that are slightly different in external appearance and internal mentality.
Although the forms of meditation are different in their execution, the core is the same: it’s about learning to concentrate and focusing your attention in a targeted manner. This is done through various methods that focus on breathing, thoughts, physical sensations or sounds and scents. This teaches you to focus and calm your mind overall. By conditioning this approach, you will eventually be able to stop the constant flickering in your mind and allow you to concentrate more specifically on certain thoughts that are important to you.
Positive effects of meditation can include a strengthened immune system, lower stress levels, improved memory, balance or better sleep. Learning meditation and integrating it into everyday life is definitely worth it – and anyone can start doing it. Namely with these four steps.
As a beginner, it is worth learning passive meditation first. This means you internalize breathing exercises and the basic steps, which you can then combine with other activities. First you should do the following things:
Once you have found a suitable place and a suitable time for you, you can start with the first exercises. You don’t have to sit in the cross-legged or lotus position to do this. You can meditate in any sitting position. At a certain point, you internalize the exercises so much that these fixed rituals are no longer absolutely necessary. They are therefore even more important when starting out. When doing the first exercises you should keep the following things in mind:
It is important for beginners to create a time frame in which to consciously engage in meditation and improve step by step. You can set an alarm clock or a timer for this. And then you should start the first exercise in your comfortable, quiet environment in a straight position:
Through this first simple exercise you will learn to recognize how many thoughts are actually going through your head – automatically and unconsciously. But if you are completely with yourself, you will recognize them more and more often and consciously direct your attention away from them.
If you have concentrated on your breathing for about ten minutes at the beginning and have managed to let go of your thoughts whenever you start to wander, the first important step has been taken. It is important not to jump up immediately after meditating and continue with everyday tasks. It is better to take the meditative mental attitude with you into your next actions and to continue to notice your breath and your body’s feeling and well-being. This is how mindfulness arises.
However, if you find it difficult to create new routines on your own or to integrate this time into your everyday life, you can also start with professional support and guidance, for example through an app or an online course.
Apps that are worthwhile for beginners because they guide you through the techniques step by step include these:
In the beginning there will certainly be a lot of different thoughts floating around uncontrollably in your head when you meditate for the first time. This is completely normal and should not be demotivating. Because meditation isn’t about performance, it’s about conditioning yourself to be more conscious of your mind and learning to let go of those thoughts. But this is only possible through regular practice. Important is:
And otherwise: You can’t really do anything wrong, you just have to consciously engage in meditation – and you’ll notice that it’s definitely good for your body and mind. And at least for a few minutes you can escape from everyday life.
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