How to Meditate at Home? Beginner’s Guide to Meditation
Meditation is the best way to keep your mind calm and concentrate on work. So, guys today we are discussing meditation how to get started in meditation in a simple way and without dying — of boredom — in the attempt.
An email from your boss asking you to go to a meeting in extremis, the fight with your son when you tell him that he can’t go to school disguised as Superman, the seemingly harmless “good morning” from your neighbor’s gossip followed by a string of pujas against the blonde from the fifth, the ‘jam’ each morning with their respective horns and screams …
Phew! And it’s only eight in the morning. It is no wonder that in the face of such a flood of constant stimuli, your brain becomes saturated and chooses to disconnect and turn on the autopilot.
That’s why your pet took your bag from the trunk, found your favorite lipstick — and expensive — and started eating it, and you didn’t even notice!
Does this story sound familiar to you? The hectic pace of our day to day has made us live without being aware of what we are doing at all times.
And if we add to this factors such as the ode to multitasking, which society does, or the dependence we have on that device called a smartphone, which keeps bombarding us with ‘beeps’ of all kinds, the result is an explosive cocktail that our little head neutralizes in self-defense mode by pressing the ‘airplane mode ON’ button.
Fortunately, there is a solution — and no, it is not escaping to a desert island — we are talking about meditation.
Do not put that face. It is true that, until two days ago, this practice was considered by many as something shrouded in mysticism and, apparently, reserved for those who believe that in another life they were reincarnated into a hummingbird (laughs).
Benefits of meditation
But the long list of benefits of meditation has made it a well-deserved place on our Western agendas. The ancient Indian dynasty was developed ways of meditating which are the of the uses those right techniques of Meditations and Yoga.
Even the giant Google has incorporated meditation and mindfulness into the routine of its workers and, you will like this, it has created SearchInsideYourself, which has practical tools for guided meditation.
Does your most skeptical side still resist meditating? Well, here are some of the studies that support this practice.
Researchers at the University of Wisconsin-Madison, in the United States, concluded that meditation modified the brain, improving its immune function, and reinforcing the effects of positive emotions.
Do you want another report? Well, the geeks at Harvard University, also in the United States, found out what was an open secret: meditation counteracts the consequences of stress!
Meditation improves the immune function of the brain, reinforces the effects of positive emotions, and counteracts the consequences of stress. Click to Tweet
In addition, it has also been associated with an improvement in memory, social skills and self — knowledge, and self- confidence.
What more could you ask for? What are you waiting for? Sit comfortably, your first meditation session is about to begin. (Un) connecting in 3, 2, 1 …
What is meditation?
To meditate, you don’t have to become a Buddhist wet or make a pilgrimage to Tibet, however tempting the idea of imagining yourself with Brad Pitt and his smile, between “Ooom” and “Ooom” maybe.
Meditation is training the mind to live in mindfulness (full attention to the present moment) and access our full potential as human beings.
How to learn to meditate?
If just imagining yourself sitting quietly trying to meditate and you start to yawn, don’t panic! It is normal.
For this reason, it is advisable to start from the hand of an expert: “I do not know anyone who has managed to establish a meditation routine in a self-taught way, since the mind tends to ‘boycott’ our best intentions,” warns Calvo, who He continues: “If you don’t have an instructor nearby to clear up your doubts and explain the mental sabotage you may face (such as boredom, drowsiness or apparent excess thoughts), it is very difficult not to throw in the towel .”
It is a state and, we warn, we have good news and bad news. Do we start with the last one? Okay, we shoot — we’re sorry to tell you that reaching this state is very difficult. In fact, in the world of yoga, all the efforts of the yogi are directed towards attaining the meditative state.
The practice of mindfulness is a tool that allows us to fully connect with the moment and helps us get used to living like this.
“By meditating you open the door to infinite possibilities of peace, presence, joy, serenity, creativity, and intuition that are within you and that go beyond the thoughts and experiences that occur throughout the day. And precisely what regular practice teaches us is to gradually transfer these qualities to our lives ”, says the expert Calvo.
Verdict: Sitting down to meditate is just the beginning, in fact, mindfulness can be applied to different moments of your day to day until there comes a time when — ironically — you will be aware of everything without realizing it! Have you heard of mindful eating or? Well that, nothing more to add … well, yes, a wink
The most common mistake when meditating
Whether you are one of those who have already started meditating with some first contact or those who are totally new, surely one of the challenges that give you the most ‘vertigo’ is to leave your mind blank.
Well, this is precisely one of the most recurrent errors. “ Meditation is not intended to ‘control’ thought. What’s more, get this tattoo on yourself: Thought CANNOT be controlled, ”Clavo sharply exclaims. “What we do when meditating is to realize what we are thinking about and, if we are not interested in that line of thought because it is useless, repetitive or negative, then we let it go. In other words, thought loses its power over you, ceases to be your master, and becomes a great servant ”, he explains.
Meditation is not intended to ‘control’ thoughts, but it does mean that we witness them.
Sounds good right? Well, feel even better. It is what Mercedes de la Rosa calls “ Being a witness to your thoughts. You don’t have to fight them. Just as in life you cannot choose what happens to you, but you can choose how you deal with it and what you give it one importance or another, with what comes to mind the same thing happens; You decide what deserves your attention ”.
Guide and tricks to meditate at home
Now that we know the theory from back to back, can we put it into practice?
Realistic target
The yogi Mercedes de la Rosa places special emphasis on the importance of adapting meditation to your days and not the other way around: “You will only be able to turn your meditation practice into a habit if it does not involve a great effort”.
Start meditating for 10 minutes a day (only 10! You can). “And although the idea is to do it in the morning to notice its benefits throughout the day, if it is impossible, do not force yourself, do it when you can in a natural and organic way .”
Patience. Psst, psst, as soon as you start to notice the positive effects, you will be the one who will make an effort to dedicate more time to it. Word of I Chooses to Take Care of Myself.
Routine
The expert Xuan-Lan advises to always meditate at the same time and in the same space. “Create a kind of altar that relaxes and inspires you,” he says. You can even help yourself with elements such as aromatic candles or light to immerse yourself in your meditation with all your senses.
It is true that there is a type of active meditation that can be practiced, for example, while walking in the park, but it is more complicated, we will leave it for the next session
Mercedes de la Rosa points out: “The simple fact of sitting in YOUR space to enjoy YOUR moment of meditation already predisposes you to disconnect more efficiently.”
Position
It is the base, the starting point! Sit comfortably, either on the floor with your legs crossed or on your heels, or in a chair supporting the soles of your feet and keeping your back straight.
The objective is very simple: that 15 seconds after starting your practice you are not thinking about how much your back hurts or you feel that your left foot falls asleep …
When you get the pose right, it’s easy to forget your body and enter your inner world, so take your time preparing.
Attitude
Meditation has seven premises: don’t judge, don’t strain, be patient, beginner’s mindset, trust, acceptance, and flexibility.
So remember, the effects will not be immediate, patience, and perseverance!
Ah! And watch out for expectations, meditation can change your life, right! “But it is not miraculous”, underlines the specialist Calvo: “Expectations do not fit in meditation, they slow down the process. Meditating is a process of abandonment, of doing less to achieve more ”.
Allies 2.0
Take your mobile and download specific meditation apps like Headspace or Calm (both available on the App Store and on Google Play).
Of course, before starting your practice, don’t forget to put it in airplane mode or turn off notifications. We don’t want you to end up swapping your meditation session for outright gossip on your ex’s Facebook… haha!
Hope this will be helping you to keep on starting practicing mediation at home with these techniques to have the most of the inner feel and peace. So keep calm and read out Skharpkar blogs for more peace in life lolz…
