Meditation is a technique that allows you to lead the mind to a state of calm and relaxation, through methods that involve posture and attention focus to achieve tranquility and inner peace, bringing many benefits like reduction of stress, anxiety, insomnia, in addition to aid to improve the focus and productivity at work or studies.
In spite of being more easily practiced in the classroom and local own, with an instructor, the meditation can also be done in other environments such as at home or at work, for example.
To learn to meditate alone, it is necessary to practice daily the techniques that will be taught, for 5 to 20 minutes, 1 or 2 times a day.
Thus, the step-by-step to meditate consists of the following:
1. To book a time
Should book 1 or 2 times throughout the day to disconnect for a while. Can be to wake up, to allow start the day with less anxiety and more focus, in the middle of the day, to rest a little of the tasks, or when it is bedtime, to soothe the mind before sleep.
Ideally, a period of 15 to 20 minutes is a great time to bring in the maximum benefits of meditation, but 5 minutes are enough to allow a trip inside themselves, reaching quiet, and focus.
To avoid concerns with the time, it is possible to set an alarm on the cell phone for the time that you want to keep meditating.
2. Find a quiet place
It is recommended to separate a space where you can sit down with a bit of peace of mind, as a living room, a garden, a sofa, being also possible in the own office chair, or even in the car, after you park before you go to work, for example.
The important thing is that you can be, preferably, in a quiet environment with minimal distractions to facilitate concentration.
3. Adopt a comfortable posture
The ideal position for the practice of meditation, according to the oriental techniques, is the posture of the lotus, which remains in a sitting position with legs crossed with feet on thighs, just above the knees, and with the upright column.
However, it is not mandatory, being possible to stay sitting or lying down in any position, including on a chair or bench, as long as it is comfortable, with your spine erect, shoulders relaxed and neck aligned.
You should also find a support for the hands, that can rest in the lap, with the back of one over the other, or stay one in each knee, with your palms down or up. Then, you should keep your eyes closed and allow the muscles to relax.
4. Control your breathing
It is important to learn how to give focused attention to the particular breathing, using the lungs completely. Should be made a deep breath, pulling the air using the belly and the chest, and a slow exhalation and pleasurable.
The control of breathing may not be easy in the beginning, which happens with practice, but it is important that it be comfortable and not force, to not become a unpleasant moment. An exercise that can be done is to count to 4 on inhale, and repeat this time for the expiration.
5. To focus the attention
In traditional meditation, it is necessary to find a focus to keep the attention, usually a mantra, which is any sound, syllable, word or phrase that must be repeated several times to exert a specific power over the mind, and that helps the concentration for meditation.
It should be vocalized or thought by the person who does the meditation, and, preferably, if it is a mantra of origin in buddhism, or yoga, to be taught the correct way by a teacher. The “om” is the mantra of most well-known, and has the power to bring inner peace during meditation.
However, it is also possible to have other types of focus of attention, such as an image, melody, feel the breeze on the skin, your own breathing, or, even, in some positive thinking or goal you want to achieve. The important thing is that, for this, the mind is calm and without other thoughts.
It is very common that arise in various thoughts during meditation, and in this case, one should not argue with them, and yes let them come and then go. With time and practice, it becomes easier to concentrate better and avoid the thoughts.
The main benefits to the health
With daily practice of meditation, it is possible to realize a better control of the thinking and maintaining focus on activities, in addition to bringing other benefits, such as:
- Aid in the treatment of depression and decrease the chances of relapse;
- Control of stress and anxiety;
- Decreased insomnia;
- Improves the focus and performance at work and studies;
- Help in the control of high blood pressure;
- Greater control of blood glucose in diabetes;
- Helps in the treatment of eating disorders, and obsessive-compulsive.
So, even being a technique of ancient traditions in the east meditation is fully applicable in the day-to-day to improve the well-being and quality of life. See the benefits of other alternative practices for health, such as Yoga and Ayurvedic Medicine.