How to learn to meditate at home on your own

The benefits of meditation have been scientifically proven - it allows you to heal a person physically and mentally, and for this it is not at all necessary to delve into the philosophical and religious aspect of these trainings. On the other hand, it helps to better understand their purpose. Many people are interested in learning how beginners can learn to meditate at home, and people with many years of experience in meditative practice will talk about this.

Literally, meditation is a state in which all thought processes are completely suspended. They are replaced by contemplation, which implies a calm understanding of one’s essence in the midst of silence, not constrained by any boundaries of time. At the same time, the person is conscious, of sound mind, and his memory is clear.

This concept has long been closely associated with various religious practices, the purpose of which is to comprehend one’s own personality as a particle of the One God, as well as one’s place in the universe. Only by fully experiencing such stunning and incomparable sensations once can you understand what meditation is.

Today it can be used by any person with different religions, as well as without it, the main thing is that he wants to maintain a calm, harmonious perception of reality.

There are many reasons why people meditate, and they are all facts proven by research and time:

• Thanks to classes, brain activity and the quality of logical thinking improve, promoting learning and strengthening memory;
• meditation is an excellent method of dealing with stress and depressive conditions; it is a kind of antidepressant that has no contraindications or side effects;
• for many, meditative sessions are an opportunity to draw new ideas in the field of science and creativity from the earth’s noosphere;
• regular exercises teach concentration, due to the increase in the grooves and convolutions of the cerebral cortex - the result is an increase in mental abilities and the ability to always make the only right decision;
• at the physiological level, exercises not only relieve muscle and mental tension, but restore normal heart rhythm, stabilize blood pressure, and eliminate sleep problems;
• This practice is also important because it prevents the human brain from aging, in fact, renewing its tissues.

But the most amazing thing is that daily meditation sessions not only improve the quality of life, but also make a person a sensitive empath who understands the feelings of people around him and other living beings. This is, first of all, a high consciousness, capable of compassion and sacrifice, which, in fact, should be the human essence.

In order to learn to achieve meditative feeling, you can use different types of practices, and, at the same time, this can be physical or mental stress in a non-standard form. That is, when a person is so engrossed in what he is doing that he does not notice the events happening around him. Rather, it is a spontaneous manifestation of internal silence against the background of absorption in interesting activities. But let's talk about how you can cause stay in such a transcendental position purposefully.

How to learn to meditate for beginners at home

The desire to harmonize your life, to find a space for yourself to relax your body and soul is a natural need of human nature, and the practice of concentration and contemplation is ideal for this.

But first you should learn the basics of meditation at home for beginners:

• you need to decide on a place where no one will disturb you to meditate for 20-25 minutes;
• for concentration, you can use objects that help you relax with tactile contact - rosary beads, rounded stones;
• To create a favorable atmosphere, pleasant, quiet music is used, but if desired, you can conduct the session in silence;
• Some may initially need a dark blindfold and earplugs to achieve a sense of complete privacy;
• there are different positions in which the lesson is conducted, and you need to choose the most convenient one for yourself;
• Since contemplation is an integral part of practice, you can achieve the desired state of mind by watching a candle burn, water flowing in a home fountain, and also by looking at colorful mandalas, geometric and transcendental paintings.

One of the most important requirements directly related to the effectiveness of meditation is a straight spine in a general, relaxed state. In addition, you will need to master one of the methods of proper breathing.

When starting classes, it is advisable to do them twice a day - in the morning and evening.

Of course, it is better to learn how to conduct practice from an experienced instructor, but if you follow the basic rules, it is still possible to master the basics of psychotherapy. Detailed explanations regarding the above requirements will help beginners independently learn to meditate competently.

Choosing a time and place for classes

If you have decided to make useful and necessary changes to your life rhythm and take up meditation, first of all, you should think about finding a fairly secluded place for yourself in which you will feel calm and comfortable.

You need to choose it based on the following criteria:

1. Despite the fact that in modern life it is difficult to find a space with absolute silence, you should try to find a quieter place where you will not be disturbed by the sound of the TV, loud music, or extraneous noise associated with construction and repairs.
2. Any room is suitable for this, but you should pay attention to ensuring that it is in order;
3. The room should be ventilated in advance, since breathing is of great importance and ensures the quality of meditation.
4. No one should distract you from an important matter, and this should be agreed upon with your family in advance.
5. In warm weather, classes can be transferred to nature - if you have a private house, a place in the yard, in the garden on the bank of a stream or pond is suitable for this.
6. When it comes to learning how to meditate for beginners, the timing of the sessions also matters. It is useless to relax during the peaks of your biological activity. Each person has dynamic periods of time when he can easily cope with the most complex and difficult tasks. At this time, it makes no sense to set yourself up for a calm, much less a detached state.
7. The choice of clothing can also affect the result, so it is recommended to dress lightly to avoid discomfort.

Creating a special atmosphere

Some people find it more convenient to meditate in silence, but most people prefer an unobtrusive background in the form of soft, pleasant music. For this purpose, special compositions are used, as a rule, with elements of the sounds of living nature - birdsong, sea surf, the murmur of a stream, the sound of rain. Mantras are also suitable for this.

In addition, other additions are also relevant:

• Subdued light – using overhead, bright lighting is undesirable; it is better to turn on a sconce with soft yellow light. At the same time, the room should not be too dark.
• It is good if the room is decorated in warm pastel, green, purple or blue colors. A palette with a predominance of black and red shades can interfere with the development of a transcendental state.
• Incense produces a relaxing effect, so if you are not allergic to it, the use of aroma lamps, incense sticks and candles is encouraged. But you can’t overdo it either - an overly thick aroma will interfere rather than promote relaxation.

Experienced gurus recognize the positive effects of these auxiliary components, however, when it comes to music, they have their own opinions. For beginners, musical accompaniment can make it difficult to concentrate and perform breathing exercises correctly.

The importance of correct posture

The position in which the practice is carried out should be comfortable. You should not choose complex asanas that only advanced yogis use - this requires good stretching and certain skills.

For beginners, simpler and more natural poses are relevant:

The optimal pose for meditation is lotus or padmasana, but for this a person must have good stretching and healthy joints. Additionally, sitting in this position requires a certain level of stamina.

How is meditation technically performed?

Meditation involves several stages, of which each lesson consists. Let's look at how to start practice correctly using the simplest but most effective technique:

• first you need to prepare the room by ventilating it and dimming the lighting, any mobile devices must be removed and the timer must be turned on;
• the chosen position should not cause feelings of embarrassment and stiffness, because you will have to spend about 15 minutes in this position;
• the spine should be straight, the chin slightly lowered;
• gradually relax all the facial muscles, you can close your eyes;
• first take 5 deep breaths and exhalations, and you need to take in air through your nose and exhale through your mouth;
• you need to try to feel the weight of your body, control the relaxation of its different parts that are in tension, starting from the head of the face, moving down to the arms, moving to the stomach, back, buttocks and further down;
• With sufficient relaxation, we concentrate on breathing and count our breaths to 30;
• after this, you don’t have to continue counting, but attention is still focused on the respiratory function;
• try to banish all other thoughts and observe your sensations.

Upon completion, you should not rush to get out of the new state - you need to open your eyes and change your position slowly. Even if you didn’t experience any special sensations the first time, you shouldn’t stop practicing - transformation will definitely happen if you have patience and practice constantly.

Common Mistakes

Many people rush to experience unusual sensations and make mistakes that prevent them from mastering meditation. The most common of them:

1. Too much meditation and excessive effort, which does not relieve, but increases tension;
2. An attempt to achieve complete absence of thoughts. You shouldn’t do this, you just need to get used to watching them, as if from the outside.
3. Disappointed with the result. Everyone has their own, but it is impossible to achieve something tangible after two or three classes.

What to do if you can't meditate?- a painful question that worries beginners. In fact, there is no unsuccessful meditation, each attempt is already a certain experience that a person gains, and daily improving technique will eventually improve the quality of the practice and make the results more tangible.

Knowing the basic rules of such activities, it is not difficult to understand how beginners can learn to meditate at home. With a certain degree of perseverance and patience, this practice gives amazing results - a feeling of confidence, immunity to stress, a sense of inner core, improved health and success in all areas of life.

16.03.2018

Learning to meditate at home is not at all difficult, just watch this video, set aside 20-30 minutes daily and follow the following recommendations and in a short time you can easily master meditation at home.

Meditation pose

Everyone knows that the generally accepted pose for meditation is the Lotus pose. This doesn't mean that you have to sit cross-legged to meditate successfully. Yoga teachers remind us that this pose was not created to create difficulties for us, but rather to make meditation easier. By devoting a portion of our lives to learning this pose, we may be wasting our time. It must be remembered that the most flexible part of our being is consciousness, and it is to this that you will have to turn your attention in meditation.

If you sit cross-legged, you can cross them as much as you can.

And here it is very important to choose what to sit on during meditation. It is better if there is some kind of pad under the butt, quite hard, but not too hard. Then you can sit so that your crossed legs are slightly lower, which will allow you to sit with your legs crossed for a long time.
If sitting cross-legged is uncomfortable at all, sit in whatever position you can. For example, you can simply sit on a chair, sofa or armchair. But what is important here is to pay attention to the back. If you sit in a chair and lean on the back, that’s bad; if you lean forward, that’s also bad.

The back should be straight, this is very important.

Particular attention should be paid to the straight position of the back at the very beginning of studying meditation. When the back is tilted, meditation turns out to be too soft and all sorts of distractions appear. This error will be more difficult to correct later. At the same time, you shouldn’t strain yourself either. The shoulders should be relaxed throughout the meditation.

You need to sit not too tense, but not too relaxed.

Place your right palm on top of your left and lower it to your feet. There are no particular difficulties here. It is important not to strain your arms or press them too tightly against your body. The hands just lie relaxed. Now the head, our recommendation is this: it is important not to lift your head high, it should be positioned naturally so as not to create tension in the spine. Breathe through your nose and let your tongue lightly touch your palate and front teeth. The eyes are directed to the tip of the nose. This is not about looking at the nose, but about the line of sight passing through the tip of the nose. Usually, if you sit on the floor during meditation, your gaze passes through the tip of your nose and is fixed at the floor level.

Eyes during meditation

There are also many interpretations regarding how to keep your eyes open or closed during meditation. Some traditions recommend closing your eyes, others keeping them half open. Here, again, we recommend doing what is most convenient for you.

In continuation, watch the video that will help you learn how to meditate correctly, choose the best time and place for meditation, breathe correctly, monitor your consciousness during meditation, etc. Enjoy watching!

Let us examine in detail the age-old questions about what meditation is and how to learn to meditate on your own.

Meditation is observation. But an observation that does not imply any action. And observation is effortless, without tension, which happens on its own. You observe your thoughts in your head, emotions, states, and your body. You don't get involved in it, you don't take part in it, you let everything be.

There is no loss or tension here. You simply are.

There is no effort or any actions on your part, this happens for your pleasure.

Pose for meditation at home

The sitting pose is the easiest and most comfortable way to practice meditation.

Breathing Focus Technique

1. When meditating with concentration on breathing you concentrate completely on yourself and your body.
2. Eyes close. It's like you're looking inside yourself with your eyes closed.
3. Inhale and exhale air as deeply and slowly as possible. Don't rush anywhere. Catch this feeling of pleasure from the process.
4. Focus on yourself and your body with deep and slow inhalation and exhalation- this is your meditation practice.
5. You won't fall asleep even if this feeling arises. Because your focus is on breathing, you will not be able to sleep.

Continue to monitor your breathing and go deep within yourself.

Mistakes and illusions

• There is no need to recite any mantras during meditation. There is silence and harmony inside you. There is no need to repeat or say anything.
• There is no need to think about some magical prayers and other things. Don’t even think about the fact that you don’t need to think about something.
• Don't hold any thoughts in your head or cling to them, they all create tension.
• It is not true that you can only meditate in very quiet and peaceful places. This can be done in any conditions. You can be at peace in a noisy or quiet place.

After practice, remain silent

The duration of meditation does not matter. How often you meditate plays a big role.

The main thing is that it should not be forced or stressful for you. There is no need to force yourself.

After the meditation technique for beginners with concentration on breathing, it is advisable not to delve into your head.

And then you will not think about anything else and will be at peace.

Over time, this silence and harmony will be with you constantly. You yourself will become harmony.

I learned how to do meditation for beginners at home from Roman Soshnikov.

Don't fight your thoughts during the process

You are meditating and some thoughts appear, don’t resist them. It is useless to resist thoughts. It's like swimming against the current in the ocean.

Thoughts will always come and tell you strange things. But is all this true?

Thoughts always come: strange, terrible, funny, bad, good.

Therefore, during meditation don't struggle with thoughts. They are being watched.

Notice everything that happens inside, but don't get involved in it.

Let it all be

Meditation is complete relaxation. You don't resist anything. You don't identify yourself with anything.

You let go of everything and watch everything that happens, without getting involved in it.

There is no identification with either what you see or what appears in your head. You are completely relaxed.

It is not necessary to concentrate on breathing during meditation - this is just a technique for beginners that gives you states.

Video: How Resisting Thoughts Increase Anxiety

Watch the video and see how simply resisting thoughts only increases anxiety.

It is people themselves who most often exaggerate and hyperbolize their problem and struggle with thoughts. And thoughts spread like flies in this video. In the following video, you will understand how to meditate at home and why you should not resist thoughts during the process.

You can meditate anywhere and under any conditions

You can meditate anywhere and at any event, wherever you are.

At first, it is difficult for beginners to be at peace when in crowded places. But you can truly meditate absolutely anywhere. No restrictions.

You can even meditate during a football match at the stadium. Even when you eat or go somewhere.

Whatever you do or see, if you feel like it, you meditate.

You can meditate with soothing music in the background and just sit. You can meditate on a minibus.

Why do they do it, and how does it affect a person?

Why do people need meditation?:

It is these realizations and understandings that can come to you after practice. This is what meditation does.

It often happened to me that during meditation a green light shone into my eyes. There was also a clear feeling that all these muscles, legs, arms and the whole body were not mine. It's like I'm in some kind of foreign body. It was a real and genuine feeling. You have to feel it, no words can describe it. Food for thought.

Do it whenever you want, without any need

Under no circumstances should you force yourself to meditate. It ruins all the fun and being at peace.

You meditate when you want. Without any need. You don't force yourself or force yourself.

You are interested in observing the reactions of the body, you want to observe the person, her thoughts. You do this without identifying with the person, his reactions, thoughts and everything that comes and goes.

Meditate without loss, without effort and without tension.

Love the process itself, don't do it for a while

People sometimes force themselves to sit for hours and then are surprised at how other people can stand it. And all because they don’t know how to meditate correctly.

All the pleasure from the process is spoiled by the time limit. Therefore, do not limit yourself to time when meditating.

Meditate as much as you think necessary. The duration is not important.

Love the process itself.

You can do both long evening meditations before bed, and shorter ones on the bus.

How-To Video

The next video is about how to learn to meditate at home or in nature. Owen Cook devotes 20 minutes to this every day, morning and evening. Watch all the basics of meditation for beginners in a video lesson from Tyler from RSD.

Hello dear readers.

The topic of today's article is how to meditate at home correctly for beginners or how to learn to meditate at home.

If, after reading the article, you realized that meditation will change your life for the better and decided to practice it, then you should know how to meditate correctly.

When I typed the phrase "How to learn to meditate correctly" and went through the articles that the search gave me, I was disappointed. Everywhere they give very simple, but incorrect instructions for meditation.

Of course, I don’t want to burden readers with complex equipment; this scares away beginners. And meditation, in fact, is a very simple activity and can be mastered quickly and easily. But it's not that simple. Meditation has many subtleties and pitfalls, and if you don't know them, it can turn into something else. But you will get little benefit, waste your time and even get yourself into trouble.

Usually everyone teaches this way.

Sit with your back straight. Close your eyes. Relax.Bring your attention to your breathing. Keep an eye on him. As soon as your attention wanders and you start thinking, calmly bring it back. This is how you begin to see the thoughts that distract you from the outside, and learn to manage your attention.

Everything seems to be correct, that’s how it’s always been taught. But this is only part of the truth. The most important thing is either kept silent or considered unimportant. Without this main thing, this is not an instruction on meditation, but only a simple technique for concentration and training our mind. It may be useful to you in some way, but this benefit cannot be compared with the enormous benefits of meditation. And over time it can even harm you.

What is the mistake and what distinguishes real meditation from its surrogate?

Correct Meditation

Real meditation occurs only when the psyche, mind, ego stops, the silence of the mind sets in, and we move on to detached observation of our inner space. We reveal our true awareness, our real Self, our soul.

And the ego will truly stop only when we do not doing yourself. What is not doing?

This phrase will be truly clear when you experience non-doing in meditation. And I will show you the way to this state.

Everything we do is the work of the ego and it is doing. Not doing this is the opposite state. When we direct our attention to breathing, for example, we are doing. When there is some kind of instruction in our head that we need to transfer our attention somewhere, this is doing. It's all the work of the mind.

To come to non-doing, we must, in fact, do the simplest thing in the world - do nothing at all. Relax, let go of everything in yourself, stop wanting something, striving for something. We just sit and do not perform any act of action. You need to let your attention go free, free it from the shackles of the mind.

Along with attention, the mind itself is released, because attention was fettered by the mind. Those. we do not control the mind, we do not fight it, but leave it. The ego-mind loses energy supply from us and slowly becomes silent. And now, free from the mind, we come to real conscious attention. This attention is capable of concentrating for a long time, seeing everything and observing with detachment.

We can also observe breathing. This is how we come to the well-known breathing tracking technique. But in the first case, when they were taught incorrectly, the same mind was watching the breathing. Now freed attention follows the breath, and this is the work of our true awareness, our real Self. The difference is colossal and you must understand this.

If you still don’t understand my words, then meditate and you will understand everything.

In other words, we must relax well both mentally and physically. High-quality relaxation implies the cessation of any activity. This is the main thing in meditation, which is kept silent or not given importance. It seems to say that before you start observing your breathing, relax well. But it does not say that relaxation should be global, to the point of cessation of any act of action. As a result, the student, through an effort of will, directs his attention to the thread of breathing, which, instead of stopping, leads to a strengthening of the ego.

But we also should not fall into a trance or fall asleep, which often happens during deep relaxation. So we come to one of the paradoxes of meditation.

Meditation is a balance between relaxation and tension.

In order not to fall into a trance, but to remain aware, we must remember ourselves, be alert during practice and periodically repeat: “I am, I remember, I am aware.” But these words are also the work of the mind. After speaking, we need to discard them and simply be aware, to be in the position of a detached observer of everything that appears before our gaze. This is a small effort to move into awareness. It is not even an effort, but simply an act of action.

Thus, the most correct brief instructions for meditation are as follows.

We sit down with a straight back, relax, let everything go, do nothing, but only observe our inner space or our body. We don’t direct our attention anywhere, but let it go and go with it. We don't do meditation. We are just creating the conditions for it to happen.

But this is a very brief instruction, incomprehensible for beginners. And other pitfalls await us as well. Therefore, you need to know the detailed correct instructions for meditation.

Correct and complete instructions for meditation

When I wrote the meditation instructions, I realized how valuable and useful the information was in it. And people really need it.

I feel sorry to see how many people try to meditate according to incorrect instructions, which are now the majority, both on the Internet and in offline yoga courses. Maybe they get some positive bonuses from the practice, but this is a small thing compared to the enormous benefits of meditation. And meditation, because of courses like this, degenerates and turns into something unknown. Magic meditation, a universal means of achieving health and happiness. And it hurts me to watch this.

However, despite the value of the correct instructions, I decided not to give them to everyone, but only to subscribers of my blog about a healthy and happy life site.

I did this for the following reasons. Meditation is not only the easiest and most enjoyable activity in the world, but also responsible work on yourself, on your shortcomings. And it will be done by serious people who have decided to take charge of themselves and change themselves. Those who are tired of living in the everyday madhouse and want to find happiness. Who are tired of suffering from physical or mental illness. Who decided to quit drinking or smoking. I consider all of them to be serious people who deserve respect. And the more such people there are, the better life around us will be. If you are reading this post, then you feel the same way about them.

I invite you all to the pages of my blog and want you to become my regular readers and subscribe to new blog articles. And the more the number of subscribers grows, the more pleasant it will be in my soul that there are more and more such people, and they read my blog.

I will also be sure that I am not writing into the air, but for people. This will stimulate me to further work in writing new articles. And there will be a lot more interesting things. I need to see that my work is not in vain. After all, I write not for myself, but only for you, dear readers.

Therefore, subscribe to new blog articles and receive the most correct and detailed instructions on meditation.

Subscription form in the sidebar (right column in the blog). Mobile version below.

If you are too lazy to subscribe and receive complete instructions, and also have no time to read it, I suggest you read the article about. You could say this is my meditation instruction, but in an abbreviated form.

See you soon on the blog pages.

In the year and a half that I have been working at MIF, I have read several dozen books on business and self-development. And most of them contain advice: set aside time to meditate every day.

And I know very well how difficult it is to take the first step towards this practice. I will share with you my meditative observations and tell you where to start and how not to deviate from the path to awareness.

What is meditation

Meditation is an ancient method of mental training. Thanks to meditation, you can clear your mind of unnecessary worries, distract yourself and adjust the emotional and physical balance of your body.

Personally, meditation helps me deal with stress. Nothing gets rid of scary thoughts faster than a couple of minutes in silence alone with yourself. In addition, this short break helps me analyze my well-being, identify weak points and, if possible, strengthen them. I started eating better, got rid of many bad habits and began to devote time to physical activity.

Also, with the help of the main component of the meditation process - proper breathing - I learned to react correctly to extreme life situations. After all, simply by changing my breathing, I can change my feelings and attitude towards the present moment.

Try it yourself. Look at the picture below and synchronize your inhalation and exhalation:

.

Breathe in this rhythm for several minutes. What do you feel? Have your muscles relaxed? Did you manage to escape from routine worries?

When I first tried to breathe according to this picture, I almost suffocated from such rhythms - they were very unusual. But as soon as I got the hang of it - and this literally took two or three minutes - I began to understand the full power of breathing. If you like the effect, you can search the Internet and books for other breathing techniques that will help you relax better or, conversely, concentrate.

What is it for

Surely you have heard that there is a huge amount of research that proves. This practice helps you relax, live more consciously, calm down quickly, find original solutions to problems and simply take a breath.

For example, just recently, researchers at the University of Oregon asked students to maintain a state of “calm concentration,” that is, to avoid thoughts that could take over a person’s consciousness and distract him. The experiments continued for thirty minutes a day for a month. The entire course lasted eleven hours. At the end of the program, students underwent another MRI brain scan.

Scientists have found that meditation improved the condition of the so-called white matter, which connects the anterior cingulate cortex to other parts of the brain. As a result, students have an increased ability to control their thoughts, behavior and emotions and respond better to stressful situations.

A couple of years ago, I made it a rule to conduct tests on myself, which I advise you to do as well. Moreover, for the first step you need practically nothing...

First steps in meditation

My meditation experience is directly related to my project. A few years ago I made a list of 100 things I've never tried in my life and called it "Lifelist". One of the items on this list is to learn to meditate.

That’s when I came across Andy Paddicom’s video from the TED conference and learned about the existence of the Headspace service. This is a smartphone application that teaches users how to properly relax, breathe and meditate. Then for the first time I thought that meditation is not some kind of Buddhist practice, but a completely working tool that is worth devoting a little time to every day.

I downloaded the app, put on my headphones and tried to relax. Naturally, nothing came of this, although I sort of managed to make friends with breathing. Thoughts constantly flew into my head, and my inner voice reminded me of unfulfilled tasks.

The next day the story repeated itself, as on the third day. But after the fourth time, I finally managed to relax and move away a little from obsessive thoughts. It was a small victory for awareness!

Personal experience

Almost three years have passed since my first steps into meditation. During this time, I managed to listen to more than half of the Headspace lessons, read several dozen books on the topic of mindfulness, and spend hundreds of hours alone with myself. And I like it.

As I said, the practice of meditation has helped me cope with stress, and also taught me how to breathe correctly and live more consciously.

I can't say that I practice meditation every day - sometimes the breaks last for weeks. However, I still return to this practice and continue to enjoy meditation and its consequences.

I currently have a 15-minute task on my calendar every day called “Do Nothing.” Immediately after lunch, I close my laptop and meditate. This is 15 minutes of peace and quiet, during which I can sit on the couch, lie with my eyes closed, or just walk slowly down the street. This time belongs only to me and the present moment.

Your first meditation

Try taking a few minutes immediately after waking up or during your workday. To get started, literally 5-7 minutes will be enough. Sit on a chair, straighten up and close your eyes. Concentrate on the movement of inhaled and exhaled air - listen to the sensations that arise with each inhalation and exhalation.

Perhaps after a while you will notice that you are distracted. When you discover this, don't beat yourself up and try to focus on your breathing again. Eventually, your mind may calm down and become smooth as the mirror surface of a lake, but it may not. Even if you manage to capture a feeling of absolute calm, it may be fleeting. Whatever happens, just accept it as a given.

After a minute, open your eyes and look around. You have just completed your first meditation session.

More theory

When the first step is taken, you want to reinforce your skills with theoretical and practical knowledge. Almost every business book contains a note about the importance of taking time to meditate. Unfortunately, that's where it all ends. However, there are books that completely cover the topic of mindfulness and meditation and go into detail about the techniques.

I liked two books the most. It is noteworthy that one was written by a scientist, and the other by a Buddhist monk, and both of them believe in the benefits of meditation.

Mindfulness (Mark Williams) is an eight-week meditation course. The author offers many meditation techniques, talks about the advantages of each of them and answers many questions that certainly arise in those who begin to meditate.

"Silence" (Thich Nhat Hanh) - the author shows how to maintain equanimity despite the constant noise around. How to be calm even in the most turbulent places. It also contains breathing exercises and mindfulness techniques.

In addition, some books talk about the practice of meditation one way or another without going into detail. For example, The Book of the Lazy Guru suggests meditating in bed:

This is also a great way to take your mind off the hustle and bustle and get into the right frame of mind.

On a note

1. In order to meditate, you don’t need to cut your hair bald, become a monk and sit in the lotus position for days.
2. Set aside some time, 5-7 minutes will be enough to get started. During this time, try to find a quiet place and meditate.
3. The most important thing is to take the correct breathing rhythm. Try synchronizing your inhalation and exhalation with the animated picture.
4. Don't worry if thoughts keep creeping into your head. Keep your attention on your breathing.
5. After meditation, do not rush to return to routine activities. Take 2-3 minutes to listen to your feelings: how do you feel? Did you like the break or not? Are you ready to return to routine affairs with a “clean head”?
6. Schedule a meditation break for the next day.