How to learn to meditate: 10 simple and useful steps

How to learn to meditate? Is there a simple and effective technique for those who are new to this practice? Jon Kabat-Zinn, professor of medicine and the figure who introduced the technique of mindfulness for stress management to the West, points out that meditation involves developing new ways of being. Somehow, whoever begins this resource and philosophy will experience many changes.

The first step to learning is the will and commitment. There are many who come attracted by its popularity and, shortly after, abandon meditation because they do not perceive changes. It is good to know that this practice does not deter suffering, resolve anxiety, or solve problems.

What we achieve is to develop a more focused mind and over which we have greater control. Something that in essence may seem like little to us means having a power tool at our disposal, in reality.

How to learn to meditate in 10 steps

When learning to meditate It is essential to commit to this practice and dedicate between 15 and 20 minutes a day.. The changes begin to be noticed after a few weeks. However, studies, such as those carried out at the University of New Delhi (India), indicate that changes in autonomic function are perceived after 3 months.

That is to say, After 90 days we already achieved a regulation in heart rate and blood pressure, in addition to a reduction in physiological stress.. This shows us once again that it is necessary to be constant in this practice to perceive how, little by little, mind and body begin to be in harmony.

Let’s discover below how to learn to meditate.

1. Place, time, clothes

The first step is general preparation. It is not worth starting the meditation practice anywhere. It is ideal that it be a quiet environment, that place in the house or setting where we feel good because there is calmbecause we experience well-being.

In addition, It is also decisive that we stipulate how long and at what time we are going to meditate each day. As we have pointed out, 15, 20 or 30 minutes a day is enough. A very brief interval that, however, can change our lives. On the other hand, we must also take care of our clothing: we must choose comfortable and loose clothing.

2. Your position, relaxed, without tension

While it is true that we all have in mind the classic person who meditates in the lotus position (legs crossed and each foot placed on top of the opposite thigh), there is no need to imitate this posture. In fact, one of the first steps to learning to meditate is look for that position in which we are most relaxed, without experiencing discomfort or tension.

You can sit on the floor on a mat or in a chair. Make sure your back is straight. Shoulders and neck relaxed. You can also lie down if you wish. Make sure your breathing is slow and deep.

3. Learn to meditate: breathing is everything

Deep, conscious breathing is the gateway to meditation. It’s about the way the mind begins to focus and the body reduces tension.

For itit is necessary to inhale and take a deep breath to feel how the diaphragm swells while the belly relaxes. Then you have to hold that breath for a few seconds and then exhale, feeling the relief… In addition, you have to place your attention on that process, without rushing.

4. Feel the state of your body

The imprint of many emotions settles in the body and these take the form of pain, slight discomfort in the neck, cramps in the stomach, heaviness in the legs… To learn to meditate It is also useful to perform a small scan for each area of ​​the body to calm tense areas.

5. Your mind will fight to escape to wander: accept everything in it and offer it balance

Everyone who wants to learn to meditate and has their first session feels the same: the mind escapes. Our “monkey” mind swings from one thought to another and this cannot be controlled in the first three days or in the next ten days after starting to meditate.

The changes are seen little by little, because the brain has been acting on autopilot for a long time.. Meditation is taming the mind to tell it where it should and should not place its attention. Therefore, it is important that in each session we do the following:

Visualize the mind as a river in which all kinds of thoughts flow.Accept thoughts without judging or criticizing ourselves, but letting them go. For example, like someone opening a window or watching a river flow by.

6. Be kind to your mind, learning to meditate should be your daily refuge

Meditating means getting in touch with your inner voice to find physical and mental harmony. The goal is for the brain to work in our favor.

Just like we go to the gym to train and take care of our body, Meditation will allow you to train the mind to calm it, focus it and have absolute control over it.

7. Learn to meditate: give thanks when you’re done

Once the session is over, it is appropriate to say thank you. It is just about shaping that emotional state in which one is grateful for all the good things experienced: being alive and being able to enjoy existence.

Giving thanks is also the explicit desire to offer generosity to the world to be in harmony with it, releasing resentments, anger, frustrations…

8. Meditation journal

There are people who choose to keep a meditation journal after learning to meditate.. There are many things that are felt, perceived and experienced during those moments of calm and balance.

Sometimes, innovative ideas arise, other times needs arise that must be addressed… Writing down all these experiences can be helpful.

9. Progressively increase the time of meditative sessions

As we become more skilled and achieve a faster and deeper state of meditation, We will want more moments like this.

For example, we can meditate twice a day or even increase our meditation time to half an hour. However, each person experiences it differently and has different needs. There are those who meditate as soon as they wake up or just before work, others when they get home or even in a park.

10. Invite someone to meditate with you

We can all benefit from a moment of daily meditation. Therefore, we can invite the people you value most to join us. That way, we will commit much more and share beautiful experiences.

Once we make this habit ours, our lives will change. Because we will have developed a more harmonious mind, focused on what is important and that completely improves your reality.

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