Meditation is a technique of relaxation and connection with our very positive unconscious side to treat different problems of anxiety, fears, or stress.
Although the process of meditation is simple, it is not so much to detach ourselves from our conscious side to have a pleasant meditation session.
You must have patience because it is a long learning process, but satisfactory from the first sessions. We tell you the keys and some tricks to start meditating.
1. You have been managing your thoughts all your life
The meditation experts believe that anxiety disorders are generated to the use practically all our conscious side to administer our thoughts and activities and leave parked our unconscious side.
This incorrect way of thinking is deeply rooted in Western society and not so much in Eastern society, where unconscious thinking is given enough relevance.
How are the conscious side and the unconscious side different?
The unconscious side is the dreamer, artistic, who always wants to make plans and seeks motivation in positive activities.
The conscious side is about the most logical and rational side, so we cannot relax if we focus our daily problems and concerns on it, because that is not its function.
If we use the conscious side to deal with our vital issues and emotions, we are likely to generate fear, anxiety, and stress.
2. Meditation is not leaving the mind blank
It is one of the first things you should learn. Meditation does not consist in leaving the mind blank (because it is practically impossible) but in connecting with your unconscious side and letting rest (finally) the conscious side.
Meditation consists of reconnecting with our unconscious side, which has been there for a lifetime, and we have forgotten its existence.
3. Choose a quiet place
Once the key elements of meditation are known, you must prepare a suitable scenario. The best thing is that you sit with your back straight on a puff or cushion, perform the lotus position (if you find it comfortable), close your eyes or focus your eyes at a fixed point and place your arms on your knees.
You can also meditate in other places such as in the garden or on the terrace if you find it more comfortable.
4. Relax your whole body
Pay attention to relax every part of your body: Your shoulders, your arms, your eyes, your mouth, your ankles.
You will notice how each time you relax more and do not think about other issues (You are already meditating!).
5. Breathing and abdominal strength
To stay a lot of time in the lotus position, you should put your strength and breathing in your abs and not on your back, because if you leave all your weight on your spine you will not be able to endure more than 5 minutes without it being resented, start to hurt and you get deconcentrated.
If you do not control the different types of breathing well (abdominal, thoracic, and clavicular) or do not know how to change from one to another or focus your strength on the abdominals, choose a seat with a backrest or support your back on the wall.
We must learn to breathe with our abdomen so that we can stand erect without backrest.
5. Choose a mantra
A mantra is a word or phrase that you will use as motivation to set aside your logical side and bring out your most positive ideas through your unconscious side. There are some Meditation App for Beginners where there is available and The mantra will be repeated throughout the meditation process, in the rhythm of your breathing, and when you see that you are being distracted.
If you want to enter fully into Eastern meditation, you should look for Sanskrit mantras that fit your needs.
As a curiosity, the Om (Symbol ॐ) is the most sacred of all mantras and is the sound from which all other mantras emerge.
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6. Japa Mala
The Japa Mala, colloquially called Malas, are Buddhist pendants with 108 beads traditionally made with Rudraksha seeds and with a plume in the center. Currently, it is more common to see them from natural stones and minerals because they are more resentful.
The Japa Mala is somewhat similar to a Christian rosary and is used for a more orderly meditation.
The difference with the rosary is that it is used to mark and count the repetition of penance and the Japa Mala to count how many times a mantra has been pronounced and keeps us centered.
As you perfect your techniques, you will be able to observe with your Japa Mala that every time you are able to endure more time meditating.
7. Tibetan bowl
It is another relaxing element that you can add to your meditation and relaxation techniques.
You can introduce yourself to meditation through the vibrant sound of the Tibetan bowl. To make it sound, you must place the bowl on your hand or place it on its cushion and pass the mallet gently and slightly inclined around the edge of the bowl.
A very important thing and that is usually a common mistake is that circular movements must be done by moving the entire arm and with the elbow as the nucleus of energy, not with the wrist.
Combining the techniques of mindfulness, yoga, pilates, and meditation will be very beneficial to reduce stress and anxiety problems.