Why meditate? Those who regularly practice meditation are already familiar with the many benefits.
Meditation helps to reduce stress levels, strengthens mental health, relieves chronic pain, improves the quality of sleep, gives serenity, helps to gain greater awareness.
At a deeper level, meditation is a door to our roots, our deepest and most intimate being.
Here are some practical tips that can be useful if you want to get closer to meditation:
1.Posture
The position of the lotus, sitting on the ground with the legs crossed, is the best and most effective. Otherwise you can also sit down in a chair. The important thing in both cases is to make sure you keep your back straight. This will also help your mind to stay in balance. To help keep your spine straight, imagine you want to touch the sky with your head.
2. Eyes
While mediating, try to keep your eyes open. This will allow you to be more present at the moment. Keep your eyes low and eyes closed. If you close your eyes, it will be easier to be kidnapped by thoughts or images.
However, it is important that you try to meditate as much as you feel comfortable, don't force yourself too much to follow rules and discipline. Some people manage to meditate much more effectively by keeping their eyes closed.
Restart yourself
3. Awareness
We all sometimes happen to be totally unaware of the present moment. For example, often while we drive we are so immersed in our thoughts that we engage a kind of automatic pilot. When we arrive at our destination, we hardly remember anything about the road we have just travelled. We have been kidnapped by our thoughts.
The first times you try to meditate something similar happens. Thousands of thoughts and images are formed in our minds, bringing us memories, sensations and other thoughts. It's a chain, every thought automatically generates a new one. This keeps us away from the present and prevents us from being aware of the moment, the "here and now".
During meditation, then, always try to maintain awareness of the present, pay attention only to your breath, let your thoughts slip away.
4. Breath
Observe your breath. Without trying to alter or adjust it. I simply observe while entering and exiting your body. Try to display it while the air fills your lungs. Follow him as he exits. Let it be natural. It's one of the best ways to stay in the present, to ensure that your mind is really experiencing the moment.
5. Thoughts
When you realize that some thoughts are going through your mind, simply let them go and concentrate again on your breath. Do not attempt to stop your thoughts, or delete them instantly. You would only create tension inside.
Let your thoughts pass through, remain a spectator. Observe, do not judge, do not follow the skein of your thoughts. Stay with your breath.
6. Silence
Silence is the ideal companion for meditation. Silence is enveloping. In silence, calm and serenity come in, you can relax and concentrate on meditation. No distraction for your mind. Turn off your TV, phone, eliminate any possible interference, make meditation your own intimate and personal moment.
7. Duration
Start with 10 minutes. Try to follow a discipline, but don't force yourself. Try to make it a daily practice. At first you may find it uncomfortable to sit in that position for too long, but it's a matter of habit, your body will get used to it soon. Then try to extend the duration to 20.30 minutes.
Privileges early in the morning, when the environment around us is still calm and quiet. Do not meditate if you have sleep, you'll fall asleep easily.
8. Place
It can be pleasant to create an intimate and special place for meditation. It may be a corner of your room where you can store comfortable pillows and candles, perhaps create a sort of small altar. You can bring back those objects that have a deep meaning for you. Make it a place that feels like yours, a strictly personal environment in which to rediscover calm and serenity.
9. Pleasure
The most important thing is that meditation is something pleasant for you. Try to begin meditative practice with a smile. It starts a little at a time, even if you're just sitting for a while. Try to make it a daily habit.