Meditation is not only beneficial for our mind, but also has an invigorating effect on our soul. Often we feel exhausted and stressed by the busy lifestyle we lead these days. For this, meditation is a perfect balance to spend a stress-free life and at the same time fight your demons. Practiced daily it has a tremendous effect. Improves the overall energy level of the body. When you meditate, you strive for a certain state of consciousness, which is often associated with words like silence, emptiness, panoramic awareness, oneness, being in the here and now, and being free of any thoughts. In religions such as Buddhism, Hinduism and Jainism, the highest form of meditation is the attainment of Nirvana. However, it is not only of religious or spiritual importance, as it promotes your overall well-being and is practiced as part of psychotherapy. But how do you integrate meditation into your daily life?? What are the techniques. How do you perform it?
The keyword is mindfulness. Meditation sessions have been proven to be calming. Accordingly, they are often recommended by doctors as a relaxation technique. The effect of the meditative state has been neurologically proven by countable changes in brain waves. The heartbeat slows down, breathing deepens and muscle tension decreases. In addition, researchers found that even short meditation training sessions cause significant improvement in cognition. After just four days of training, participants with no prior meditation skills showed an increase in their visual spatial processing, higher memory performance, and ability to maintain attention. They were mindful, became more aware of their environment and developed mindfulness for themselves and their bodies
The most common meditation posture is cross-legged, but you can also meditate while kneeling. It is of utmost importance to keep your back straight throughout to prevent spinal pain later on. Likewise, it is possible to meditate while walking, dancing, or even using drums or other musical objects. All this depends entirely on the meditation technique used. If you meditate, it is helpful to do it always at the same place, because you get used to it after a short time and your mind already comes to rest when entering the place. Ideally, a meditation room is nicely decorated, such as a small table with flowers and candles. You can also put up a shelf with a picture that inspires you. A fixed place is of course not mandatory. In the same way, it is enough to use the same mat or the same pillow every time. The main thing is to have something specific that you associate with meditation. It is much more important that the place is quiet and that distractions of any kind do not have a chance to get through to you.
Active and Contemplative Meditation
There are two types of meditation: contemplative and active meditation. The first is the one where you do not move. Instead, you stay in one and the same position all the time, which is why it is also called passive meditation. This includes techniques such as vipassana, zazen, samantha, and the modern attention exercises. The second is where you do physical exercises or even use your voice. This includes techniques such as yoga, tantra, reciting prayers or mantras, and some martial arts styles. The essential core of meditation as a whole is concentration. The concentration of attention.
5 Meditation Exercises for Beginners
If you want to start meditating and enjoy being one with your surroundings and yourself, here are five meditation exercises for beginners:
1. Breath meditation: When practicing breath meditation, you concentrate only on your breath and push aside disturbing thoughts. Feel your lungs filling with oxygen. Exhale through your mouth or nose again. Breathe deeply. Consciously. 2. Visualization: Use your imagination and imagine a place where you feel good and can recharge your batteries. It does not matter if this place really exists or only in your head. Try to imagine as many details as possible to appeal to all your senses. 3. Affirmation: Make up words or phrases that you say to yourself while meditating. These affirmations should be as short, clear and positive as possible. Avoid negatives. 4. Pay attention to your body: redirect your attention to. After on individual regions of your body. Attention to your body: redirect your attention to. After on individual regions of your body. Start at your toes, down to your feet, your calves and knees, and so on. Feel them move and be a part of you. 5. Grounding: Focus your attention on the ground beneath your feet and imagine roots growing from your feet. They penetrate the ground below you, all floors of the building until the roots reach the ground at the very bottom. Feel the energy flowing through your body coming from there. Before you finish this mediation exercise, you should experience all this again backwards, until the roots return to your feet.
With the beginner exercises just mentioned, you now have your first starting point. The important thing now is to keep at it and exercise regularly, preferably every day. But it's also perfectly sufficient if you meditate two or three times a week. The training sessions do not have to be long. For the beginning and to get used to it for the time being, 5-10 minutes are enough for now. Over time, you can increase the number of sessions per week and adjust the duration as you see fit. Find your perfect meditation ritual. Be one with nature and yourself. Be happy, be mindful.
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