How to meditate to heal the mind

Meditation is one of those paths that allows you to travel as far as you want or can. exist different reasons to sit regularly to meditate.

Science has discovered that meditation helps to improve anxiety stateshelps to combat stress, has utility against depressive statesis a good ally in the treatment of insomnia and improves focus and concentrationas well as the ability to plan and perceive the environment.

They have also been shown positive effects on the immune system and in the treatment of heart ailments, arterial hypertension, rheumatoid arthritis and psychosomatic diseases in general.

Beyond these medical and psychological benefits, meditation has been taught by teachers throughout the ages as a a method of inner knowledge and a way to achieve fulfillment.

for the lama Sogyal Rinpocheauthor of The Tibetan book of life and death (Ed. Urano): “In the stillness and silence of meditation we glimpse the deep inner naturewhich we lost sight of in the hustle and bustle of our minds so long ago, and we return to it”.

In learning from the lamas (Dharma ed.), kathleen mcdonalda Buddhist nun since 1973, says: “With the practice of meditation we can learn to be happy at any time, in any situation, even in the most difficult and painful. By meditating it is possible to free yourself from problems such as dissatisfaction, anger and anxiety. And in the end, understanding the true way things exist, we will eliminate the source of disturbing mental states“.

If you want to delve into the meditation technique, you may be interested in the Mindfulness course: reduce stress and anxiety in 8 weeks from the Body-Mind School.

How to start meditating?

it suits approach meditation without expectationswith the attitude of someone who simply sits, observes, accepts what they see, what they feel or what arises without clinging to anything – however pleasant it may be – and without trying to avoid or reject what is uncomfortable or painful.

Meditation is not about striving; it is not something that is done but arises spontaneously as it is practiced.

Any place is good to meditate. In fact, you should be able to meditate anywhere and under any circumstances. But, being realistic, at the beginning it is convenient to choose a conducive environment.

It is useful to reserve a special corner to meditate, a space that the mind can associate to this practice and, therefore, predisposes for it.

Must be clean, tidy and comfortable and placid for whoever is going to use it. You should also make sure not be interrupted.

It is preferable to do a short meditation each day than an occasional marathon session. Regular practice contributes to establish this habit positive and will even be missed if it is not done!

The best time is the one in which you can take a break from daily activities and stay calm. if you can practice every day at the same timeit will be easier to concentrate because the mind will have acquired the habit.

In the East it is considered that the most auspicious moment –and most charged with spiritual energy– is the one called Brahmamuhurta, the breaking of dawnwhich precedes sunrise.

if we are not comfortable we will not be able to meditate and it is preferable to meditate well than to adopt a showy posture.

In any case it is essential to maintain the back straight, neck up and the head with the chin slightly tilted inward; shoulders should be relaxedwith the arms slightly separated to the sides of the body.

Sitting cross-legged on the floor, hands are placed on the lapwith the palms up, the right over the left, while the thumbs rub together forming a triangle.

If a chair is used, it should have a firm back.; the soles of the feet will be well supported and the palms can be placed on the thighs.

The meditation it must be a pleasant experience. At first, it’s best to practice for short periods—10 to 30 minutes—and finish while still fresh.

Better to stay comfortable and wanting to repeat. For two reasons: because the road is long and because it is good to experience each of its sections with intensity, whether up or down.

Meditation is putting your mind blank?

What more would we like! it’s just about sit back, relax and focus attention.

It is easy to be assaulted by a multitude of thoughts, emotions, sensations, desires, doubts… to the point of believe that meditation, instead of calming the mind, agitates it.

It is not so: we are simply more aware of what happens inside us.

At first the person feels that his mind wanders without brake. But that is precisely the exercise: to be able to return again and again to the object of meditation.

The task consists of return to that groove and advance along itwithout strength, discarding the desire to achieve something, without clinging to anything, judging or criticizing.

Before beginning, a few deep breaths to calm the mind and a firm decision is made to put worries aside during that interval of time.

You have to give yourself permission to simply be there. Meditation does not involve solving problems or making decisions, although it is easy to some things will become clearer later.

You don’t have to wait or look for anything, just stay relaxed and alert at the same time, with an attitude of persevering acceptance. Internal criticism and flattery are inappropriate.

Between agitation and torpor

The mind can be compared to a lake. If its waters are calm and clear, the bottom can be easily seen.

In this classic metaphor, both mental turmoil -the incessant waves- like torpor -the mud that clouds the water- deprive us of insight. That is why they are two major obstacles.

if we get distracted often you can start with correct external posture: the spine is kept upright and the head tilted slightly forward, with the chin tucked in.

Whenever distractions arise, bring attention back to your breath. It is observed how thoughts and emotions arise, and how they fade away.

Perceiving sleepiness is already a big step. Posture can be corrected open your eyes a little and continue meditating with the gaze directed forward and to the ground. Or visualize a light clear in the belly

it suits activate alert status, keeping vigilant and returning to the object of meditation. If the drowsiness is very intense, it will be necessary to take a break or stop meditating.

To develop concentration a meditation object is required. Could be something physical and external (a color, a candle flame, an inspiring image…) or internal (a visualization, a sound, a prayer, a reflection…).

The important thing is that there is a support on which to be able to focus attention and to which one can return at will, letting the mind rest on it.

If, in addition, the object is inspiring, the benefits will be greater. The more familiarity you get with a certain object the easier it will be concentration.

The best ways to get started

If we were able to restnaturally, in pure consciousness, if the mind were not –following the Hindu simile– like an agitated monkey, no method of meditation would be necessary.

meditation techniques They are a means and not an end in themselves.. from among the multiple methods of meditation, we highlight the following:

Observe the breath. The mind is focused on the breath, directing the attention to the entrance of the nostrils noticing how the air enters and exits smoothly through them, or concentrating on the rhythmic movement of the abdomen to the sound of each breath. One of these two focuses of attention is chosen and returned to it whenever the mind wanders.

with an external object. It is placed at eye level inspiring object –a flower, the flame of a candle, an image that is associated with a deeper reality, something that evokes a positive or elevated feeling…– and the attention is lightly fixed on it. After a while, close your eyes and try to visualize it keeping in mind all its details. Again, the eyes open and the gaze rests on the object of meditation. The eyes should not be too tense.Mantra repetition. In India a mantra is defined as a thought manifested in a sacred phrase that it possesses great spiritual significance; it is a mystical energy within a sound structure. The vibrations of the mantra they contain great energy that can be “absorbed” by repeating it attentively. Chanting or reciting a mantra can completely change your mood and make your tiredness melt away. The repetition of a mantra also facilitates concentration. The most abstract and well-known mantra is OM.. It is repeated mentally when inhaling and exhaling, letting its sound permeate us.analytical meditation. Discernment is used to arrive atunderstand, conceptually, how things are, identifying, first, the misconceptions themselves. To practice it, however, should have a teacher or trusted teacher.

To know more

How to practice meditation; Sivananda Yoga Vedanta Center, Ed. RBA-IntegralMeditation; Sogyal Rinpoche, JJ Olañeta editorMeditate to live; Martine Batchelor, Ed. GaiaMeditation in action; Chögyam Trungpa, Ed. Edaf