Although the word meditation sometimes sounds assertive, actually anyone can meditate. During meditation, everyone feels personal and unique effects with their mood, needs, physical condition and those outside of consciousness. Hence, effects of meditation It varies from person to person. Many meditation method These techniques are actually not the goals to be achieved, but the tools that bring the attention to the breath and the present moment.
If you have never meditated, it would actually be your own practice to begin by sitting in meditation for 5 minutes a day, even giving yourself this time. Being able to sit or stay in meditation is not a success, but a general framework presented to you. Staying with what happened during your own practice, even the observations you make about them, actually constitute your own work. Making the decision, sitting, not sitting, and observations about them actually mean a start. As you progress, you can try different techniques and enrich your practice. When you first sit down to meditate, it may take even just a few minutes in the first place. You can write down what you have experienced later and keep a diary for yourself. Even this is actually part of the path that meditation is involved in, your path of personal growth …
Since meditation is an individual practice, it does not progress in an upward graphic. Even those who have been meditating for years and sitting for at least 40 minutes may go through periods in which they will have trouble sitting for 10 minutes. So it might be a good idea to remember that everyone is doing their own meditation before you say “I can’t sit for a long time”. How often you do it, how long you do it, is reflected in the effects you get.
If you are going through a busy period, it is possible to say that your mind actually needs more meditation practice. In this respect, crossing the threshold that comes to you is actually the part you need more to approach the meditative state. In this respect, it is not a coercive effort, but it can be useful to show some willpower. This “will” can actually be a kind of compassion that you show yourself.
A large part of meditation involves being an observer. Observing what is happening within yourself while you are trying to sit actually constitutes a large part of the meditation practice. The knowledge of the “state” of what you experience in meditation is within you. Techniques work for you at this point, but even if you don’t know any techniques, you can start by just observing your breathing.
After sitting in meditation, it may be difficult for you to stay or “I want to meditate but can’t startYou may be saying. There are some basic methods that you can use to make it easier to sit in meditation. One of them is “orientation”. Orientation is an easy technique that appeals to anyone who is faced with the stress of daily life, especially as a method applied to people who experience great fear and trauma. Orientation is a way of bringing attention to the surrounding objects, the room in which we are, and the details.I’m here, I’m safe”Allows to receive the message. If you feel stressed, nervous, and have difficulty focusing, pausing for a moment and slowly scanning the objects around you with your eyes can bring relief that is faster than you can imagine, try it. On average, you can spare 1-4 minutes for this.
Observing the surroundings while starting to sit, focusing the eyes on a point and if there is a need to close, to notice the flow of breath, to notice the body’s contact with the ground, keeping the spine in its natural uprightness, and noticing that this steepness changes in the future can actually mean one’s own practice. Thus, it becomes more and more easy to direct attention to the breath. A breath counting exercise that you can easily apply is as follows:
Start counting by saying “1” while you breathe in and say “2” while you breathe out. Come up to 10, moving 3… while breathing in, 4… while exhaling. Return the count and continue counting from 1 over again. During breathing, it is recommended that you do the number in short phrases in a way that counting is in the background, not by prolonging it as if you are speaking. Thus counting and technique does not become a goal and is used as a tool. This highlights the therapeutic effect that meditation can bring to your mind. It is recommended that you count the natural flow without straining your breath. You can spend 3-4 minutes for this technique.
Meditation can be compared to taking a daily shower. Having these showers in the morning can be one of the best starting gifts that a person can give himself to start the day fresh. Even starting by sitting down with the intention of meditation for 5 minutes a day; Listening to yourself can initiate a great transformation in order to go over the accumulations of what happened in the body and mind of the previous day, to drain them and to make a cure. You may even notice that the time is prolonging by itself.
Although meditation is done by sitting upright, it is even possible to reach a moving meditation state by reducing external stimuli and bringing attention to breath. Anyone who puts a regular meditation habit into their daily life will begin to recognize and recognize their own needs better over time. Starting a meditation that heals the mind, directs attention from external and internal stimuli to inner observation, and offers the chance to realize and observe what is happening inside can be in different ways for everyone. Things like seeing the effects, distinguishing between past practices and differences when meditation time increases to half an hour or more over time can become an enjoyable game of personal growth and transformation.
Article: Senem Tahmaz