How to meditate properly for beginners?

The Way to Meditataion

#1. Steps to prepare before meditation

Preparation is the most important step in anything. Meditation is the same, you need a quiet place, quiet and free of noise. Because it will help you focus completely on meditation, the brain will not be interrupted or dominated by any external factors.
For those of you who are starting to get used to this meditation, during meditation you need to turn off the TV, turn off the phone, and all audio equipment. You just open the background to soft music, a melodious meditation genre, and repeat it many times so as not to break your concentration.

During the preparation, you should dress comfortably, and avoid wearing tight or uncomfortable clothes that make you not focus.
In addition, you need to pay attention to the reasonable time to meditate. The meditators recommend sitting for at least 20-30 minutes a day. For those of you who are starting to sit, meditate for at least 5 minutes a day.

#2. Body sitting posture

In meditation, the most important thing is to be comfortable, so choose to sit on a mattress. The spine of the back should always be straight, not tilted to the left or right, nor leaning forward or backward.

Your pelvis needs to be tilted forward just enough for your spine to be supported by your buttock bones. And when you meditate, you can open or close your eyes. But as general advice, you should close your eyes because it will help you focus more, not be distracted by what you see.

#3. Focus on regulating your breathing

The technique of meditation places great importance on breathing. You need to focus on a certain point on your abdomen to feel and be aware of your breathing rhythm or not? Whether you breathe 2 or 4 times and how much time in one beat, how many beats in a minute also takes a long time to practice. And the wrong breathing will make the body become tired, and lose focus.

#4. Repeat a verse of meditation

During sitting meditation, you need to repeat a mantra or a Buddha title repeatedly until your mind has fallen into a deep meditative stillness. You keep repeating that sentence over and over to create concentration until you have successfully entered meditation, there is no need to repeat this mantra again.

#5. Exercise your body to relax

This means that your body falls into relaxation and relaxation in turn, allowing you to relax your mind as well. You will close your eyes and choose a starting point on the body, usually the meditator will choose the toes. Focus on each toe and begin to relax it, stretching the toe to release any tension. Then, gradually move up to the surrounding positions and the whole body.

The importance of sitting meditation properly

Sitting meditation is a state in which the learner does not let his mind be attached to anything. The only thing that you care about is to calm your mind and drop your soul into meditation. From there, it helps to increase the ability to concentrate, helps relieve stress, and fatigue, and can treat diseases.

When you meditate properly, it will bring you better health, a comfortable spirit. On the contrary, if you sit in the wrong posture, it will cause negative effects on health.

Many people, due to improper meditation posture, lead to numbness in their legs, dizziness, back pain or even dizziness, blood stasis, varicose veins…

Notes when performing meditation posture

  • Choosing a meditation space: One of the effective ways to meditate is to choose the right meditation space. A fresh, quiet and undisturbed space will help you meditate better.
  • Do not force yourself to meditate for too long: Meditation is a discipline that requires perseverance and long-term practice. So when you start learning meditation, you should practice for a short time. When you are really proficient and comfortable with the movements, you can prolong the meditation time so that the body does not feel tired and depressed for the first time of learning to meditate.
  • Focus on the breath: During meditation, you should feel and listen to your body. Taking a deep breath and then exhaling slowly through the nose will help you feel much more relaxed and comfortable.
  • Eat a little before meditation: You should not meditate on an empty stomach because it will cause you to lose focus due to hunger. So you can have a snack 30-45 minutes before meditation to give your body more energy and help you meditate longer.
  • Commit to meditating every day: Every day you should spend 10-15 minutes meditating early in the morning or at night before going to bed to create a good habit. In addition, meditation will help you provide great energy for the day and sleep more deeply at night.
Guided Meditation

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