Meditation for beginners is about common problems: fruitless attempts to calm a busy mind and doubts about "are you meditating right."
You visualize a quiet, spacious nothing that helps you focus and collect.
But what if you can't turn off your brain when you try to meditate? What if the noise of everyday life constantly creeps into your mind - your chores at work, dinner plans, a pile of laundry that never seems to diminish?
If this sounds familiar to you, you are not alone.
Here's how to master meditation even if you don't feel calm when you close your eyes.
Pay attention to your surroundings
An important tip for beginners in meditation is to create a calm, peaceful environment. Dim the lights, find a comfortable sitting position, and use white noise or soft music to eliminate outside interference.
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If your mind is set to wander, the calming environment will remind you to stay calm, still, and watch your breath.
Realize your condition
Those who are new to meditation may not experience peace and quiet immediately. But one of the tasks of a beginner is just to keep track of his thoughts, says yogi Amanda Mascarelli.
“The struggle to focus is an integral part of the learning process, which is about learning to regulate your emotions and find a sense of detachment,” explains Mascarelli in an article in Yoga magazine.
You can follow your curiosity down the rabbit hole, or think about how many thoughts you have.
Instead of being distracted by the problems that worry you, step back and think about the problems that might arise. And try not to judge yourself very harshly - these are just thoughts!
Soon you will be able to follow your thoughts without reacting to them, which is the basis of any meditation practice. But this art doesn't come right away - so just keep going.
Imagine the problem flies away from you
If you've ever tried meditation, you know how powerful the power of imagination can be.
During shavasana, or corpse posture, the yoga instructor may ask students to imagine their bodies growing into the ground, becoming heavier or spreading out.
You can use a similar approach during meditation to calm your mind. Inhale five times, and imagine that all urgent matters or all daytime worries float away like a balloon.
When you focus on your breathing and relieve the anxieties of the day, you will begin to relax. Soon, the problems you were worried about will begin to fade into the background.
And even if this does not happen, this is normal! An important part of meditation is identifying and being aware of your anxieties without letting them affect you or your behavior.
Watch your breath
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Meditation for beginners is about common problems: fruitless attempts to calm a busy mind and doubts about "are you meditating right."
You visualize a quiet, spacious nothing that helps you focus and collect.
But what if you can't turn off your brain when you try to meditate? What if the noise of everyday life constantly creeps into your mind - your chores at work, dinner plans, a pile of laundry that never seems to diminish?
If this sounds familiar to you, you are not alone.
Here's how to master meditation even if you don't feel calm when you close your eyes.
Pay attention to your surroundings
An important tip for beginners in meditation is to create a calm, peaceful environment. Dim the lights, find a comfortable sitting position, and use white noise or soft music to eliminate outside interference.
Through meditation, the unlimited is realized. He who has cognized the limitless acquires happiness. There is no happiness in small things.
Upanishads
If your mind is set to wander, the calming environment will remind you to stay calm, still, and watch your breath.
Realize your condition
Those who are new to meditation may not experience peace and quiet immediately. But one of the tasks of a beginner is just to keep track of his thoughts, says yogi Amanda Mascarelli.
“The struggle to focus is an integral part of the learning process, which is about learning to regulate your emotions and find a sense of detachment,” explains Mascarelli in an article in Yoga magazine.
You can follow your curiosity down the rabbit hole, or think about how many thoughts you have.
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Instead of being distracted by the problems that worry you, step back and think about the problems that might arise. And try not to judge yourself very harshly - these are just thoughts!
Soon you will be able to follow your thoughts without reacting to them, which is the basis of any meditation practice. But this art doesn't come right away - so just keep going.
Imagine the problem flies away from you
If you've ever tried meditation, you know how powerful the power of imagination can be.
During shavasana, or corpse posture, the yoga instructor may ask students to imagine their bodies growing into the ground, becoming heavier or spreading out.
You can use a similar approach during meditation to calm your mind. Inhale five times, and imagine that all urgent matters or all daytime worries float away like a balloon.
meditation for beginners - tips
When you focus on your breathing and relieve the anxieties of the day, you will begin to relax. Soon, the problems you were worried about will begin to fade into the background.
And even if this does not happen, this is normal! An important part of meditation is identifying and being aware of your anxieties without letting them affect you or your behavior.
Watch your breath
Sometimes being aware of your worries and watching them float away is not enough to calm a worried mind.
“In this way, beginners can use their breathing to immerse themselves in meditation and focus,” says meditation instructor Keith James. "Our brain wants to be busy, so focusing on our breathing can be beneficial."
If you feel like your thoughts are wandering during your meditation practice, focus on each inhalation and exhalation, in complete control of your breathing.
This should eliminate any feeling of anxiety and help you stay calm, focused, and relaxed.
Clear your mind
Clearing your mind is perhaps one of the most important reasons to take up meditation. You create more opportunities for clarity, focus and understanding, says Dustin Brown, owner of Warrior One Yoga in Melbourne.
“Whenever you are thinking, chatting or talking on the phone, you are able to be in deep contemplation, and not be completely present,” explains Brown.
“But when the surrounding space is silent, there are moments of flashing and awareness,” he adds. - At such moments, you realize more clearly: "Am I satisfied with my occupation, my day, my week, my life?"
Just keep meditating
If any of these tips puzzled you, don't worry. The more you practice, the easier it will be for you to do this.
“Remember that the essence of meditation is quite simple,” says Deb Shapiro, co-author of Become Different: How Meditation Can Transform You and the World.
“To meditate is just to be still and calm,” Shapiro explained to Best Health magazine. "Nothing more. In this quiet and peaceful place, we realize who we are."
Over time, regular meditation exercises should help you feel clearer and more collected, gradually removing any worries and concerns.