How to learn how to properly meditate at home for beginners: tips. How long does it take to meditate and how many times a day? How to meditate correctly: 5 steps

What gives meditation? Meditation at home. Meditation rules using mantras and runes.

Today, oriental practices have become very popular in our country. A large number of young, as well as mature people get acquainted with similar teachings and thanks to them they radically change their lives. Such miracle practitioners include meditation. But what do we know about her? How to learn to meditate? Why is meditation considered so useful for humanity?

What is meditation?

• Specialists in oriental practices call meditation a set of exercises, knowledge and skills that allow you to completely relax the body and mind.
• With the help of meditation, a person is able to release everything earthly, renounce social, as well as financial problems and completely concentrate on his spiritual state.
• Meditation tempers the body, spirit and mind of a person.
• Only in moments of complete relaxation, a person is able to relax as much as possible and draw new forces from himself, nature, space.
• Only a few minutes of meditation can be equated to sleep hours.
• At the same time, in the moments of being in such a trance, the concentration of all vitality is at the limit, which allows the brain to work at an irreplaceable level and solve even the most difficult tasks that are not subject to anyone.
• During meditation, a person learns to cleanse his mind, set aside all the pressing concerns to the background and fully concentrate only on his spiritual component.

Fans of meditation claim that their favorite ritual is capable of a lot:

• Discipline.
• Enlighten.
• To lead to a complete awareness of oneself and everything around.
• Help live in accordance with your own rhythm, and not chase the rhythm that the society sets.
• Deliver from the fuss.
• To aggravate all feelings and teach to separate your own desires from the desire of others.
• Fill in a charge of vigor and inspiration.
• To form an internal rod in accordance with your own moral concepts, and not with the concepts of society.
• Reveal the creative data laid down by nature.
• Clean the mind and body from everything unnecessary, prepare the platform for something large-scale.
• Return yourself.

There are several types of meditation:

1. Meditation of concentration or vipasana is a meditation practice based on the peaceful contemplation of everything surrounding, as well as the perception of external sounds.
2. Respiratory meditation is a relaxation that occurs at the time of the absolute concentration of a person in his breath.
3. Meditation when walking is a complex type of meditation, designed for professionals, based on the focus of all attention on the body and the sensations of a walking person.
4. Devastation meditation is the practice of relaxation, in which a person is completely removed from his thoughts, experiences and feelings.
5. Transcendental meditation is a technique in the process of which a person pronounces special words and phrases on Sanskrit (mantras).

How to meditate correctly: 5 steps

Of course, the teachings of professionals are considered an ideal option, especially since today in almost every city of our country there is a school of meditation. True, teachers in such schools do not always have a proper level of knowledge and practices. But, nevertheless, the basics of meditation is not even quite experienced theorists will be able to teach - the main thing can be started, and then you can already do it yourself. For beginners in this area, 5 steps were specially designed to learn how to meditate correctly:

1. Selection of time for meditation.
2. Choosing a place for the procedure. The best option for beginners is a quiet, cozy place, without extraneous sounds. Over time, it will be possible to relax even in the most noisy and crowded place. The sound of current water is very good on the procedure for entering a trance-it can be a home fountain, aquarium, or just a quiet stream of water water. You can also use monotonous, smooth, quiet music. Experts do not recommend newcomers to meditate in the bedroom, since in the process of relaxation a person can fall asleep, feeling himself in, designed for sleeping, an environment.
3. The choice of the right pose. Professionals often opt for the Lotus pose. Beginners should not take a similar pose in the first, as the legs will flow from the habit, and instead of relaxation you will only get discomfort. “Polotos” (legs folded in Turkish) are considered optimal postures for beginners, sitting on a chair or lying on the floor with their arms and legs spread. Whatever the pose was chosen, its main task is to complete relaxation of the body. The back should be even, but not tense - this position will allow you to breathe calmly, exactly and to full lungs.
4. Absolute relaxation of the body. To enter a trance, you need to completely relax all the muscles. Complete relaxation is facilitated by a correctly selected, convenient pose. Do not forget about the face also - all his muscles should be at rest. Professionals most often use “Buddha’s smile” for meditation - an expression on the face on which a barely noticeable half -smile is observed, symbolizing happiness and repulsing all the negative. In order to learn how to smile slightly in a relaxed state, you need to go a long way.
5. Concentration of attention on breathing or reading mantra. The final stage of meditation consists in closing the eyes and concentrating all thoughts in breathing or mantra. In the process of meditation, the mind can be distracted by extraneous objects and reasoning - in such a situation it is necessary to simply return it to the concentration point.

How long does it take to meditate and how many times a day?

• Teachers of oriental practices recommend newcomers to meditate twice a day - in the morning and evening.
• Morning meditation will allow you to charge with energy for the whole day, set the necessary goals, and also tune in a positive way.
• The optimal time for meditation in the morning is the moment of sunrise.
• Of course, such a time can scare many, especially in the summer, but once it was practicing, a person is unlikely to be able to abandon this.
• In the evening, meditation is extremely important in order to relax, relieve daytime voltage, analyze all the deeds and prepare for sleep.
• Beginners should begin to meditate only from a couple of minutes - gradually it is recommended to increase this interval.
• It is advisable to plunge into a trance all the first week by 2 minutes, and in a week to increase this time by another 2 minutes - and so add several minutes every week.
• Do not despair if it does not work out for so long to be in a state of complete relaxation - professionalism comes with experience.
• Over time, you can learn to meditate about half an hour anywhere, at any time of the day.

How to learn correctly and start meditating at home to beginners, woman: tips

Here are a few rules and tips that can help at first teaching the art of meditation:

• We begin to meditate with short sessions lasting from two to five minutes. Over time, the duration of meditation can be increased up to one hour or more - everything will depend on the needs of the brain and body.
• The best time for meditation in the morning is the first minutes after waking up. If immediately after sleep, the mind still sleeps and he simply forgets about meditation, you can make a memo that will remind you of the need to conduct a relaxing ritual.
• Do not get hung up on how to begin to meditate - everything will go by itself - you just have to start.
• During meditation, it is recommended to listen to its body - it will report how it feels, and what happens to it.
• In order to enter the trance, it is necessary to concentrate all your attention on breaths and exhalations - you can, as it were, trace the whole path that goes from the mouth to the lungs and vice versa.
• Do not worry about extraneous thoughts. The fact is that we are all people, and in any case we will visit certain thoughts. Let them be - you should not just get hung up on them.
• Catching yourself at the moment of reflection on something during meditation, it is advisable to return back to breathing.
• Do not be annoyed about thoughts. Thoughts are good. The presence of thought in our head suggests that our brain lives and functions normally. Therefore, distracted by any thought, you can simply smile and continue her path to cleansing.
• Sometimes you should be alone with your thought. If the thought has already surfaced in the subconscious, do not drive it right away-you can watch it for some time, but not delve into it.
• During meditation, you need to strive to know yourself and begin to love yourself endlessly. Do not criticize yourself for something, take offense at yourself, blame yourself for something-it is better to understand why it happened, and forgive yourself.
• Physical knowledge of oneself is very important. Over time, you can mentally examine your entire body, part after part. For one session, it is advisable to scrupulously feel only one organ - at the next session you can begin another organ.
• You need to engage in meditation regularly. Single relaxation sessions will never give the proper result - you need to agree with yourself to perform classes every day.
• You can meditate not only in the walls of your own home - over time, you can learn to relax even among the crowd of people or during movement (walking).
• Like -minded people to help. To know oriental practices with loved ones is much easier than yourself - mutual responsibility will become the key to the lack of missing classes.
• Help of professionals. If the first sessions did not give the proper result, or meditate one is simply boring, you can contact one of the many communities practicing meditation.
• It is advisable to finish the process of meditation in silence and a smile.

How to meditate properly?

• Lying meditation is no different from meditation sitting in any of the relaxing poses.
• True, professionals do not advise starting to meditate in the pose lying, as there are risks of falling asleep.
• In addition, it is undesirable for meditation lying to choose a bedroom and a bed - then the sleep will definitely be provided.
• The pose of meditation lying in oriental practices is called Shavasan.
• In order to correctly take a lying pose, you need to place your feet shoulder -width apart, and hands along the body, palms up.

How to meditate under mantras?

• Mantras are special words and expressions in Sanskrit.
• What is noteworthy mantras during meditation for our people is that we do not understand their significance, and during their read in our brain there are no associations and plots.
• Mantras are spiritual and material.
• Material mantras must be pronounced in order to achieve some material wealth.
• Spiritual mantras are most often pronounced by people who are looking for themselves, or the elderly at sunset years.
• In other words, spiritual mantras are recommended only to those who are not interested in the material world.
• Most often, from meditating people you can hear the following words in Sanskrit: “OM”, “CHAM”, “Krishna”, etc.
• The mantra "OM" is not suitable for family people, since it is a mantro renunciation of all material.
• The enchanting effect on meditating people has a mantra with HAM. Translated from Sanskrit, it means "I am." Such a statement is suitable for any person. It allows you to know itself and make friends with oneself.
• Mantra "Krishna" is naturally associated with the name of one of the Indian deities. It is believed that the pronunciation of such a mantra creates a certain protective halo around a person.
• When reading mantras, it is necessary to pronounce the first syllable on inspiration, and the second is exhausted.
• If at the end of the session a person simply falls asleep, there is nothing wrong with this - the dream will be a continuation of the relaxation procedure.
• It is necessary to pronounce mantras a certain number of times or within a certain time period.
• While reading mantras, you can use rosary - each bead will meet one pronunciation. Thus, one can not count how many words were said - one circle of a couple is 108 by the spoken words.
• For meditation for mantras, you can choose any of the known poses.
• In our country, the question of whether mantras should be used during meditation, because in fact they can be considered Hindu prayers.
• Turning in prayers to other gods, Christians often experience discomfort and rejection. Although in fact, this procedure can hardly be called a ritual or ritual. Therefore, the choice remains with the people themselves.

How to meditate on runes correctly?

• Runes are a rather complex magic object.
• The runes are special signs applied to stone or wood.
• In ancient times, with the help of runes, witchcraft were carried out by magicians and sorcerers.
• Many psychics to this day use these magic pebbles for their rites and rituals.
• Runic meditation is a way of purifying human consciousness to know the secrets of runes.
• Meditation on runes is necessary in a quiet, secluded place.
• The best pose for this type of meditation is a pose sitting on a chair with a back.
• Most often, in the process of runic meditation, a lighted candle is used - fire, being the personification of one of the most powerful elements, will help to enter the trance faster.
• For one ceremony, it is advisable to use only one rune - it is worth starting with the knowledge of the rune Feu (Fehu), the runes of good.
• Lastly, it is necessary to familiarize yourself with the Dagas rune or rune of fate.
• In the process of meditation, a blank sheet of paper and a pen or pencil may also be needed - with the help of them it will be possible to record all your thoughts and sensations later.

Runic meditation algorithm:

• Light a candle.
• We concentrate all our attention on the flame of fire.
• We close our eyes and mentally find ourselves in a favorite place where you can stay alone with your thoughts and relax.
• When the mind calms down, and a round dance of thoughts subsides in my head, we imagine a rune.
• If the rune arose before my eyes, we say its name and ask it to open to us.
• We try not to mix our own feelings and emotions to the Runa image - all sensations should come from herself.
• Contemplate, listen and feel everything that the rune will open us.
• Feeling that the rune has already demonstrated everything, we open our eyes and return to the world.
• We use a leaf and a pen for fixing everything, what the rune showed - these can be words, sentences, events, sensations, sounds.

It is also worth noting that working with runes may not be able to immediately - you need to go for a long time and persistently. It is also worth warning that not all runes are only the identification of something bright and good-there are very dangerous runes that can harm a person, therefore, before taking up such a difficult matter, it is necessary to prepare for him as much as possible.

Summing up the article, I would like to note that meditation is a very useful and necessary process. However, ignorance of all subtleties, as well as the desire to try something new can lead to irreversible processes (improper use of runes or mantras). That is why it is advisable to do everything under the guidance of knowledgeable, proven practitioners, and not charlatans.

What is meditation: video

How to learn to meditate: video

Meditation for beginners: video