If I am asked what is most important to achieve long-term results, I will respond without hesitation – internal control. It will not allow your emotions to prevail over you, you will feel much more confident and will be able to move towards your goals by making regular efforts.
The most important tool for the development of internal control is meditation. This word can be associated with esoteric practices, but it is far from being the case. Meditation is simply concentration or concentration on something. To master this tool, you need to know how to meditate.
I have been meditating for more than two years, so I know first-hand what effect it can have. It’s really a great way to maintain your inner balance and develop a sense of confidence. It helps to overcome procrastination, better understand one’s own motives, and also significantly improves one’s ability to concentrate. All this leads to increased productivity and the ability not to stop on the way to goals.
7 steps to learn how to meditate at home
When you start practicing, you may feel that meditation is a very complex process that can only be achieved by Shaolin monks. In fact, it seems to me that it is possible to achieve perfection in this exercise only after a few decades of training, but it is also very useful to perform it incorrectly.
So just understand how to meditate correctly and strive for this state. And I honestly admit that I am far from the ideal, but I feel a huge positive effect. You will notice it yourself if you compare the state of your condition in the days when you meditated and when you missed classes.
A. Stage 1 – make a decision
A person’s psychology is organized in such a way that he or she will get the best result only when he or she is fully aware of his or her actions, i.e. understands what he or she is striving for and how to do it. Therefore, setting goals is very important for achieving results, it is not in vain it is paid so much attention.
As far as meditation is concerned, there is no need to set any goals here, you just have to decide that you will do it. You can say it out loud or just imagine that this tool will allow you to solve many problems and become better. It is important to understand why you are doing this – only then will you get a really good result.
B. Stage 2 – Choose a place and time
After you make a conscious choice, you need to set the criteria. Most articles on how to learn how to meditate, talk about quiet and peaceful spaces. I agree with this point of view, as it is really easier to focus on an environment where nothing distracts you.
C. Stage 3 – determine the frequency of classes
Beginners often ask how often they need to study. You have to understand that meditation is not a sport and there is no period of supercompensation to talk about some more or less accurate predictions. Again, in the classical version it is recommended to meditate twice a day for 10-20 minutes. Does this rule have to be followed? Of course not.
I recommend you start with 5-10 minutes once a day. Believe me, even such a frequency at the initial stage will be enough to make you feel the result. Study at least a week and you will see for yourself. Then try to meditate twice a day and increase your meditation time. You will only be able to make a final decision after practice.
Personally, I try to meditate every day, but I don’t do it on time, but when I need to focus on a case or make a decision. I also try to get into this state in the morning to set it up for the whole day. But it’s worth noting that even if I meditate in the afternoon, it doesn’t make any difference. But the termination of classes is almost instantaneous: 1-3 days. At once there comes some apathy, I do not want to do anything, I put off business for later, etc. By the way, I noticed it only after 2 years of practice, so this experience is very important.
Also, many people recommend to study at the same time. Allegedly, the brain will be adjusted to the lesson at the selected time interval. I would challenge this statement, but it makes sense from another point of view – you will develop a habit and it will be much easier for you to make yourself meditate. If I was writing a book on how to meditate for beginners, I would also include this advice. Again, if you don’t have problems with self-discipline, you can ignore it.
D. Stage 4 – get ready for the final stage
Now let’s take a closer look at the preparation process. This is important to understand how to meditate at home for beginners. You need to set a timer. It is recommended that you do this in order to monitor the results yourself and determine the optimal duration. Time flies differently during meditation, so after half an hour you may be surprised to find that only 10-15 minutes have passed (as it was with me at first).
Of course, you can do without a timer. However, I recommend that you do this at least one month after the class starts. When you can see for sure that you have achieved the effect you wanted. It is better to record and analyze the duration and results. This way you will have more motivation and you will really feel the effect.
By the way, you will soon get a great article on how to do a lot of things without feeling lazy. If you don’t want to miss it, sign up for updates.
I recommend practicing in silence, but suitable music can also help you. What does “suitable music” mean are classic compositions, without words and preferably with a calm motive. On the Internet you can find special tracks, and you can also just find traditional Asian motifs. Music is very important if, for example, you meditate while eating on public transport to work or study.
I also recommend that you ventilate the room. The point is that you need to watch your breath while meditating. If it gets too stuffy, the result may be negative. Fresh air will allow you to relax, cool down and breathe more easily. Of course, this item is suitable only when you need to understand how to meditate at home.
E. Stage 5 – take a pose or how to start meditating
Let’s get to the practice. Take the most comfortable position possible. In the classic variant the lotus posture is assumed (sitting on the sciatic bones, straighten your back, direct your chin forward and fold your legs so that your knees are on your thighs). However, this is a difficult position, especially for an untrained person, and not in all places you can afford this sitting position, so I suggest a few alternatives:
- Sitting on my feet (bend underneath me and sit on my heels);
- Sitting on a chair with a straight back;
- Standing with your shoulders spread and your chin straightened;
- Just a comfortable sitting position with a straight back;
- The most important thing in the posture within the framework of the article on how to meditate is the even back and stable position.
It is very important that the pose is conscious and even. That is, when choosing a position, try to stick to it at all times. Don’t bend your back, even if it hurts and whines (get used to it eventually), don’t relax your legs and so on. It’s also important and will even help you, even though you won’t understand it right away.
Yoga itself is a meditation technique. Of course, it is a classic representation, not a modern variation for the lazy and particularly lazy. Unlike other techniques, the main concentration here is on the body and poses. That’s why the effect of yoga is compared to the effect of long-term meditation. You can try this option, if you have the opportunity and desire. Most likely, I will consider this topic in more detail. If you don’t want to miss it, be sure to sign up for updates.
F. Step 6 – How to Meditate for Beginners
Now let’s talk more about the technique itself. There are a huge number of them and if desired, they are all easily available on the Internet. Within the framework of this article I will consider only the basic ones and those that are suitable for beginners. For example, not everyone can imagine fire and fully visualize the effect of it, but this technique is.
So, in the classic version of how to meditate at home, it is necessary to follow the following steps:
- Close your eyes;
- Deep breath;
- Clear the mind of all thoughts;
- Take a slow exhalation;
- Continue the breathing process, focusing on breathing and exhalation;
- Ensure that the mind remains pure;
- If any thoughts arise, they must be fixed and removed from the mind;
- At first you can say “breath-oh” and “you-you-y-doh” to yourself, but it is better to focus purely on the process;
- Keep a close eye on your feelings;
- Watch how your stomach and ribs rise and how your mind is cleared;
- To better understand how to meditate for beginners, try to count the number of breathing numbers first – this will make it easier to clear the mind;
- After the timer rings, take a few more breaths and exhalations and open your eyes.
Ideally, after that you should relax and completely clear your mind. Although this is not always the case. However, even if you think you have failed, it is not. Even the most unsuccessful meditations have a huge effect compared to if not meditate at all.
G. Step 7 – constantly improve the result
Use the technique of concentrating on breathing for at least a week before moving on to other options – concentration on the mantra, on the body or on some thought. This will allow you to better understand and understand the process. You can also do this:
- Increase the time you spend in meditation;
- Increase the number of repetitions during the day;
- Try to achieve a better effect;
- Try to change the meditation space;
- Track the results to find the best option, etc.