Meditation for beginners

The fascination with meditation is becoming more popular among the inhabitants of large cities. Perhaps this is due to the fact that modern life is associated with heavy loads and daily stresses. In addition, in the press more and more information appears about the beneficial effects of meditative practices on the human nervous system and the body as a whole. A report on a study conducted by specialists from the University of Kentucky was recently published. The results of the survey indicate that regular meditative practices contribute to lowering blood pressure. In addition, scientists have long known that meditation can get rid of constant nervous tension and anxiety, lower the level of the stress hormone and cholesterol in the blood, and strengthen immunity. Psychologists also note that with the help of meditation one can develop creative abilities.

In translation from Latin - meditation, nothing more than mental contemplation, meditation. Thus, a person tries to influence his own inner world. There are many directions and techniques of meditation practice. Someone with the help of meditation tries to improve spiritually, someone is healed of ailments. There are techniques that contribute to the achievement of certain goals, or to obtain answers to questions of concern. It is not so difficult to comprehend the art of meditation, and anyone who wishes can do it. Of course, meditation for beginners has its own characteristics. Let's try to figure out how quickly to learn the technique of meditation.

Where to begin?

As a rule, most people want to join in meditative practices in order to relieve nervous tension. In this case, meditation for beginners can give pretty fast results. Calmness and positive attitude that a person receives as a result of meditation, usually remain with him for a whole day. As a rule, after a short time, the practitioner begins to relate to life more easily and to solve problems more constructively. And this is only the first changes to which meditation leads. How to start training? First of all, you need to decide on the place and time. It is desirable to meditate at the same time, preferably in the morning, and the ideal time is the period from 4 to 6 am. And, of course, at this time no one should bother you.

Meditation for beginners involves a comfortable position of the body during practice. Do not immediately choose the lotus position, just sit on a chair or in an armchair, put your hands on your knees, palms up. The only condition is that the back must be straight. In principle, you can meditate and lying, but in this position it is easy to plunge into sleep. Before proceeding directly to the lesson, take 5-10 minutes to relax. Any technique familiar to you will suit, for example, strain and abruptly relax the muscles of all muscle groups. Repeat the exercise several times.

Techniques for beginners

Remember, meditation for beginners should not be complicated. It is better to choose a simple technique and devote it to 5 minutes daily. A meditation on breathing or concentrating on an object is suitable. The task of the beginner is not to be distracted by extraneous thoughts and own feelings. At first, it is the training of concentration that should be devoted to each of your meditations. How to learn to keep attention? Clear the mind of extraneous thoughts, focus on the breath, watch each breath and exhalation, you can focus on the movements of the abdomen with breathing. As soon as you notice that thoughts reappear in your head, slowly and smoothly return to monitoring the breathing. You can close your eyes, but it's not necessary.

A similar technique and when meditating on an object. Most often beginners use a candle. On the inner screen, contemplate the flame of the candle, as soon as you notice that you are distracted, again go back to watching the candle. Do not try to quickly increase the time of daily practice. Perhaps you will need several weeks or even months to learn how to keep attention. And only then it is necessary to move on to longer practices and complex techniques.