Yoga BLOG
Meditation for beginners – more peace and relaxation in everyday life
by Nick
on Feb 17 2016
Meditation for beginners – more peace and relaxation in everyday life Meditation is still considered a spiritual practice exclusively for Buddhists. Yet, meditation is an effective relaxation technique that calms both the mind and body. Studies even show that meditation sharpens the senses because the relaxation technique activates certain areas of the brain. Many people think that meditating involves sitting on a cushion for hours, muttering certain mantras, with their legs intertwined and their hands clasped. This idea is naturally off-putting, which is why meditation is still considered a religion today. However, meditation has nothing to do with asceticism. Meditation is an excellent way to recharge your batteries and escape from everyday life, at least for a while. Meditation can be extremely versatile. Those who prefer the traditional sitting on a cushion to enter silence can practice Zen meditation , while others prefer to move around to achieve a meditative state. Meditation means finding peace. Then our thoughts are no longer on a roller coaster ride, because we are listening to our breath and are in the here and now.
An energy shower for those suffering from stress
Stress levels are particularly high in everyday life. Both at work and in our private lives, we are surrounded by digital media that demands our attention. Added to that are nagging colleagues and bosses, street noise, and annoying neighbors that wear on our nerves. While stress-stricken people can treat themselves to a little time out to mentally relax on a snow-white, dreamy beach, the relaxation phase is only short-lived. Meditation has a significantly more intense effect. Because the mind calms during meditation, stress levels also decrease. Accompanying symptoms, especially headaches, back pain, and neck pain, usually disappear on their own. If the meditation techniques are practiced regularly, those affected can gain new strength and strengthen both mind and body.
Meditation in practice
For people who meditate regularly, the mental withdrawal is a kind of addictive medicine. Of course, meditation is only effective if you practice it daily. To get used to it, you should always meditate in the same place. The early morning hours or late evening have proven to be the best times for meditation. An altar that you can decorate with flowers, incense sticks, a candle, or a Buddha is extremely effective. Sitting on a meditation cushion (zafu) is particularly comfortable, but you can also use a soft blanket as a base. To make meditation enjoyable, it is best to start with 5 minutes before gradually increasing the time. It is a good idea to set an alarm so you don't have to constantly look at the clock.
attitude
You don't have to assume the lotus position to meditate. A cross-legged position is perfectly sufficient for beginners. For the lotus position, cross your legs and place your feet on your thighs. Your spine should be as straight as possible, and your head should be straight. You can either fold your hands, place them on your knees, or place them in your lap. To facilitate the flow of body energy, form a mudra (chin mudra) with your hands by placing your thumb and index finger together. Even if the position seems a bit uncomfortable at first, you should try to sit as loosely and relaxed as possible.
meditation
Once you're sitting comfortably, close your eyes. Once your eyes are closed, your mind will likely begin to wander. Let your thoughts drift by like clouds by focusing on your breathing. Inhale deeply before exhaling slowly. To deepen your breath, count slowly to 4 while inhaling, then exhale for 4 seconds. Alternatively, you can place your hands on your stomach to feel your breath. To begin with, meditate for 5 minutes a day before gradually increasing. Advanced practitioners may even meditate for more than 20 to 30 minutes a day.
Conclusion
Meditation is a balm for the soul. Those who meditate regularly become more serene. Everyday worries disappear because the mind finally finds peace. Physical ailments can also be alleviated, making meditation suitable for everyone . Image © kksteven / istockphoto.com
by Nick
on Jan 30 2016
Mantra meditation Are you one of those people for whom the beginning of meditation is a closed book? Then we have good news for you. With mantra meditation, you will certainly succeed in taking that first, cautious step into this fascinating and rewarding world with ease. After all, it is a particularly simple form in which everything revolves around the respective mantra. This can be a word believed to have secret powers, such as the sacred OM, or an expression or phrase that means a lot to you. For example, the mantra of letting go is used in Jivamukti Yoga meditation. The positive thing about mantra meditation is that you begin very gently and relaxed. You don't have to imagine anything abstract or concentrate exclusively on your breath or body; you can simply hold on to that word or phrase. Accordingly, mantra meditation is particularly popular with beginners because it's relatively easy to learn and, thanks to its focus on a positive conceptual formula, immediately contributes to a more optimistic and friendly state of mind. The concrete process of a mantra meditation at a glance
A comfortable sitting position is crucial for a successful meditation session. If something is pressing or aching, you'll have even more difficulty concentrating on your breath and mantra, especially if you're inexperienced. Five to ten minutes are sufficient at first. If you're starting out meditating alone, you should set an alarm. Special meditation apps are recommended, offering gentler sounds such as a deep gong as a possible alarm tone. Once you've found the optimal sitting position, you should slowly try to calm down and stop moving. The third step involves the actual meditation. You begin to relax and focus on your breathing, silently repeating the respective mantra in your head. The pattern is 'inhale-mantra-exhale-mantra'. For the mantra OM, the meditation technique would be: 'inhale-OM-exhale-OM'. In the first few hours, you will certainly have great difficulty controlling your thoughts. However, don't lose heart or resist it; simply accept it as a given and return to your mantra. Over time, you will find it easier to maintain focus, both during meditation sessions and in everyday life. Why you should start mantra meditation today – a final word Given the wellness movement, which also incorporates meditation as a cornerstone of its philosophy, it's almost surprising that there are still people who believe they can do without effective and health-promoting measures for relaxation and the promotion of personal freedom and self-determination, especially in today's hectic, noisy, and stressful world. Meditation offers protection from the outside world, with its sometimes unreasonable demands and destructive influences. During this time of silence, you gain a sense of the transience and impermanence of things and learn to let go. Accordingly, you will soon notice a greater stress tolerance and a growing sense of humor within yourself. These are qualities that ensure you don't waste your precious time and energy on trivial matters. So, if you want to be independent and not be dictated by the wishes and demands of others, but rather find and follow your own path, then this millennia-old technique offers you the ideal tools to keep you focused on your goal. Mantra meditation is particularly suitable for this, as it introduces you to a complex new subject in a straightforward manner and also promises particularly rapid and visible results. Meditation doesn't have to be an insurmountable hurdle; it can be learned easily and simply with the help of a mantra that speaks to you personally. Image © styleuneed