If you have tried yoga or Chinese tai chi exercises, then getting into the secrets of meditation will not be unknown to you. Anyone who has never tried this method of relaxation and cleansing should fix it. Meditation will provide you with peace and quiet, it can remove sadness, bad mood and stress.

A sign of today - the ubiquitous stress

In today's hectic times, our biggest enemy is stress. It has been scientifically proven that suppressed stress causes the vast majority of health problems. It causes not only pain in the soul, but also in the body. It is therefore important to learn to suppress it.

We will describe you a simple method to get rid of tension and negative influence of the surroundings. Try to relax according to clear rules and you will see that relaxing on the level of simple meditation will recharge you with energy more efficiently than a few cups of coffee during the day.

The right way to meditation

The ideal time for meditation is in the morning or in the evening, when you are already done. It is important to know that no one will disturb you and you will really have a moment to yourself. Make your favorite tea, play an aroma lamp and find a cozy and spacious place. Prohibit thoughts of your worries, responsibilities, and pain. Learn to be with yourself for a while, forget about the world around you. Turn off the phone. If you are worried about falling asleep, you can set an alarm on your phone with a soft silent tone. From a state of relaxation, sometimes even from a state of very deep relaxation, it is not good to switch to a normal awake state quickly, and not by shock at all. You need to wake your body slowly and gently so as not to unnecessarily strain your heart and other organs. Furthermore, it is not good to meditate just before or after a meal, because meditation slows down metabolism and other bodily functions. Nor is it appropriate to drink coffee or other stimulants before practicing meditation. It is not recommended to meditate before bed, you may have trouble falling asleep.

The recommended position for meditation is position of lotus flower (sitting on crossed legs). If this position is uncomfortable for you, you can relax on your back or sit on a chair. However, a harder pad is required, not a bed. Experience a gradual sense of relaxation and focus on every inch of your body resting, relaxing and relieving tension.

Calm down, take a slow, deep breath and exhale. Close your eyes and take another deep breath and begin to relax. Behind closed lids, you can lift your eyes slightly upwards, making it easier for you to calm down and relax. Gradually relax from top to bottom, feel your breath. Gradually relax the whole body from top to bottom. When you get to the feet, you will find that there is tension in the upper parts of your body, which you released a moment ago. This is common at first. Never mind, start releasing again gradually from top to bottom. When you reach the feet, relax the whole body a third time and start meditating.

meditation

Breathe slowly, naturally and lightly. Concentrating on your breath will help you stay calm. Be aware of how relaxed your body is, how calm it is and how light it breathes. In the beginning, your mind will be flowing and it will not be easy to think of anything. Do not resist thoughts, but do not solve them, just observe them. You can create a swap space in your mind, where you will learn to put away distracting thoughts, and over time they will stop disturbing you.

You also need to create a protective shield against side effects, imagine yourself in a transparent glass or X-ray light. Notice your relaxed body and relaxed breath. In your mind you can say "I'm relaxed, I feel life in my body and I'm fine." What we call ourselves during mental meditation is called AFFIRMATION. For example, you can confirm the mood you want today: "I am in a positive mood today and I am always in a very good mood" or "I have a big decision ahead of me that I can handle with calm and composure". You may fall asleep during meditation. Your body knows the feeling of relaxation only before falling asleep, so logically your eyelids will begin to heavily. However, with time and exercise, the risk of falling asleep is minimized, and trained people stay in a meditative state for hours. But 10 to 20 minutes are enough to set you in a good mood and relieve stress.

This is one of the most basic meditation techniques for complete beginners. You can do the same meditation every day. If you feel that you want "something more", you can try one of the other specific meditation techniques. Start developing your inner peace and your affirmations more. Start expanding your consciousness, start controlling your thoughts and your body more.

Return to alert state

From meditation to vigilance, it is necessary to move slowly and wake up slowly. The return to "reality" has the opposite sequence. Concentrate on your body from bottom to top, realize your feet, calves, thighs, back, hands, head, and in your mind say "I wake up my body". You can bend your toes and hands several times. Open your eyes slowly, get up slowly and take a few slow steps. After meditation, drink, preferably pure water - the process of meditation triggers the purification of the body, so you need to drink!

Mantra - an aid in meditation

Mantras are often used in meditations. In Eastern religions, such as Buddhism or Hinduism, they are used for repeated recitation or meditation. It is usually a sequence of syllables that carry some meaning given to a particular religion. It is also about their acoustic value and enhancing the mind's natural ability to calm and focus. The purpose of most mantras is to achieve deliverance.

The mantra can be chanted in several ways: out loud, in a whisper or in thought.

Here are some of the most famous Buddhist mantras and their meaning:

V Buddhism je mantra understood as sound vibration.

OM - removes pride and the tendency to reborn among gods

MA - affects jealousy and the tendency to rebirth among the demigods

NI - attachment, prevents rebirth among people

PÄ - removes ignorance and danger of being born as an animal

ME - removes greed and danger of being born as a ghost in the next life

HUNG - removes anger and takes us out of the world of paranoia

You can devise a mantra of your own or take over the one you like. Concentrate on your breath and gradually soothe it. Peaceful breathing and a calm mind is the first basis of successful relaxation during meditation.