Meditation: With these 10 tips and 5 exercises you will meditate

Those who meditate regularly, are calmer, more relaxed and relaxed, often happier. But how does meditation work? We show you how you can quickly learn meditation.

What is meditation?

Meditation is a spiritual practice practiced by many cultures. It’s about calming the mind and quieting your mind. This reduces stress and should even increase awareness. The techniques used in meditation are very different: some reflections work while walking or dancing, some need drums or other musical elements. Most widespread, however, are forms of meditation that take place in silence. We also devote ourselves to such techniques in this text. By the way: The much-used buzzword ” mindfulness ” is closely linked to meditation. After all, meditation is about being more attentive and open to the little things.

10 tips to learn to meditate

Do not expect miracles

The first exercises in meditating are easy, but you will not be able to master it in a short time. Do not be frustrated if you find it difficult to meditate at the beginning, or you may feel that it would not do much. Every exercise will bring you forward and help you to rest a little bit more. However, to experience great wisdom, to relax even in the most challenging situations, or also to increase your awareness, you have to practice for a long time.

Create a suitable place

It is ideal if you meditate again and again in the same place. The advantage: After some time, your mind switches to relaxation, if you only enter the site. A suitable meditation place should be nicely furnished and offer as little distraction as possible. You can, for example, make a small table or shelf with a candle, a few flowers, and an inspirational image to a beautiful meditation place. If you do not want to set up a permanent location, it is sufficient to use a specific mat or pillow every time you meditate. And even if you do not wish to that: Of course it is also without a permanent place. If you meditate regularly, he will probably do you good.

Wear comfortable clothes

Nothing is more annoying than a pinching waistband or too tight collar during meditation. Such small disturbing factors suddenly have a substantial effect in the calm of meditation and are merely unpleasant. Therefore, make sure you wear comfortable clothing that does not restrict you. It should also match the temperature, so you will not feel cold even if you stay motionless for a while.

Eliminate distractions

During your exercise, you should not be disturbed. Therefore tell your family members or choose a time when you are alone in the house. Very important: Turn off your cell phone or put it in another room where you can not hear it. Ideally, you also turn off the doorbell. Then you can start your meditation exercise undisturbed.

Choose a meditation posture

The typical meditation posture is a variation of the cross-legged position. It does not have to be that way, and you can, for example, sit on a chair or kneel on the floor with a meditation cushion. Even when lying down, meditation is quite possible, but there is a risk that you fall asleep quickly, which is, of course, not in the sense of reflection. When sitting or kneeling, make sure that your back is as straight and upright as possible.

Start with short meditation sessions

Hours of meditation are hardly feasible at the beginning and usually very unpleasant for inexperienced ones. Such a long duration is not necessary. Units of five or ten minutes are enough for a start.

Just put off your thoughts

Almost all meditations are about calming your thoughts. What sounds so simple can be terribly confusing. In the beginning, you will probably catch yourself every few seconds that you are still following a dream. This is completely normal. It’s essential that you do not get angry, then your distraction will get even more significant. Just put the thought away lovingly and return to your exercise. Gradually it will always be easier for you.

Practice regularly

As with many other things, meditation requires regular exercise. The more you meditate, the easier it will be for you, and the deeper you get into the relaxation. It would be ideal for practicing daily, but also two to three training sessions per week are great.

Hold on

When meditating, you do (at least superficially) nothing. This is very unusual for most people. No wonder that body and mind fight against it for the first time. Do not be surprised if, after a short time, you feel the irresistible urge to get up. Or if your nose itches suddenly, your back hurts, and your feet are cold. Perhaps during the exercise, you are absolutely convinced that it is utter nonsense to continue meditating. Hold on anyway! In the beginning, there are only a few minutes, that’s really possible. You will see: Gradually, these defense reactions become noticeably weaker.

Come back from the meditation

As you meditate, you decelerate and get out of the hamster wheel of everyday life for a few minutes. Immediately after the exercise to get back into this hamster wheel would be a pity. After the meditation, take a few more minutes to get back into everyday life. If you like, drink a glass of water or eat a snack, stretch or gently beat yourself. All of these physical stimuli help you to re-establish yourself fully in the realm of reality.

Five exercises to learn to meditate

breathing meditation

The breathing meditation is the basis of many other techniques. It’s easy to do: get into your preferred meditation posture, set a short-term alarm clock if you want, and close your eyes. Concentrate on your breath now. You do not have to change it; just perceive what’s there. Feel the breath as it flows through your nose or mouth into your body, flows down the trachea into your lungs, and widens your upper body, only to immediately return to your way back and leave your body. Try to focus solely on your breath during meditation. When other thoughts arise, you push them away as soon as you notice them.

visualization

Visualization means using the power of your imagination in meditation. And this is how it works: Get into your meditation posture and close your eyes. Then imagine a place where you feel really comfortable and where you can recharge your batteries. This can be, for example, a beach or a lake, a forest clearing, a cave, or even a very different place. Whether you have seen the site before or are thinking of it right now is irrelevant. Imagine how you are staying in this place and how you are powering up. Try to perceive as many details as possible. Hear the birdsong or the waves, pay attention to smells, and the feeling of the ground below you. Focus on your place as long as the exercise lasts. There you can always return in meditation to recharge your batteries.

affirmations

Affirmations are words or short sentences that you tell yourself during meditation. For example, say, “I am calm and relaxed.” Or “I am grateful for what I have.” Imagine your own affirmations that you use during meditation. But make sure that the sentences are short, clear, and positive. Renounce negation.

Attention for your body

This mindfulness meditation is about feeling your body. As you meditate, gradually focus your attention on each part of your body. Start with your toes and slowly work your way up until you reach the head. How small you do it depends on how much time you want to spend on meditation. Pay attention to your body, and see how it feels. Where do you have tension, pain, or discomfort? Where does your body feel useful and authoritative? You do not have to change anything, just perceive what’s there.

grounding

In this exercise, you’ll focus your attention on the ground under your feet (or under your back, if you are meditating in a lying position). Imagine roots growing out of your feet or back. They effortlessly penetrate the ground beneath you and the floors below, until they reach the fertile soil below you. Imagine how you are firmly connected to the ground and how power flows from there into your body. Before you finish the meditation, imagine how the roots retreat out of the earth into your body.