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How to Meditate — The Beginner’s Guide

So let’s get started. If you want to start meditating, follow these instructions.

Meditation is an effective exercise for relaxation and concentration that frees your mind from thoughts and anxieties, calms you down and puts your mind in order. Regular meditation exercises I your mood, teach you to relax and not respond to stress, help in the fight against bad habits (smoking and alcohol), strengthen your will and character, improve your concentration, memory and intelligence.

MAKE TIME FOR MEDITATION

I would recommend meditating twice a day. In the morning for 15-20 minutes and in the evening the same amount of time. In the morning, meditation will put your mind in order, give a boost of energy, prepare it for the beginning of the day, and in the evening, it will help relieve tension and fatigue, relieve annoying thoughts and worries. Try not to miss a single session. Let meditation become an everyday habit.

CHOOSE A PLACE

Of course, it is better to meditate in a homely and quiet environment. Nothing should distract you. Some do not recommend practicing in the room where you sleep, because then there is a greater chance that you will fall asleep during the session because your brain is used to sleeping in this room.

However, if you do not have the opportunity to choose another room for practice, then there is nothing wrong with meditating in the bedroom. This is not horrible, believe me. If for some reason you cannot find a suitable environment for meditation, it is not a reason to give up practice.

TAKE THE RIGHT POSITION

The most important thing is that your back is straight, and you are comfortable. The back should not be tilted forward or backward. The spine should form a right angle with the surface on which you are sitting. You can sit on some chair, but try not to lean on its back. A straight back is to make it easier for you to breathe and air to pass through your lungs easily. It is also required to maintain awareness. If you sit upright, the chances that you will fall asleep during meditation are smaller. (Therefore, I don’t recommend lying down to meditate)

RELAX YOUR BODY

Close your eyes. Try to completely relax yourself. Focus your attention on tense areas of the body. If this does not work out for you, it’s okay, leave everything as it is.

FOCUS ON YOUR BREATHING

Close your eyes. Relax. Breathe.

woman sitting on bench over viewing mountain

Do not expect instant results! The effect of meditation does not come immediately. Give it some time.

A few books recommendations about meditation:

Gen Lamrimpa — Calming the Mind

Alan Watts — Out of Your Mind 

Allan Wallace — Minding Closely

Thich Nhat Hanh — Making Space