When hearing the word meditation, many people think that it may be a very difficult thing. You have to sit in one place with your eyes closed for a long time, you can’t keep any thoughts in your mind, you have to be completely calm. Actually it is not that difficult.There is no need to sit for a long time from the first day to start meditation. Rather, if you sit for a long time in a new situation, you may feel bored, the mind may become restless. So it is better to start with small time.
How many things do we think about throughout the day? Work, studies, family, money, future, and even old events continue to be thought in the head. Taking some time to yourself, where you just sit quietly and pay attention to your breathing, can also be a good habit.
Simply put, meditation is paying attention to your mind and body for some time. There are many methods of this. Some focus on breathing, some focus on a sound or mantra, and some notice the sensations of different parts of the body.The easiest for beginners is to focus on the breath.
It is good to understand one thing at the beginning. It is not right to expect that no thoughts will come to mind while meditating. Thoughts will come. The task is to bring the mind back to the breath without going too far with the thought.If you are new you can start with 5 minutes.Yes, just 5 minutes.Many people try to meditate for 20 or 30 minutes on the first day. After a few days he no longer wants to do it. So it is easier to do regularly with less time.
In the first week you can do 5 minutes every day. Later, if you like, you can take it in 10 minutes. Extend the time according to your convenience. There is no competition as to who can meditate for how long.Where to sit?There is no need to have a separate room for meditation.Choose a place in the house where you can sit for a few minutes in relative peace. You can sit on a cushion or sheet on the floor. Meditation can also be done sitting on a chair.Just sit in such a way that the body is not too uncomfortable.Many people think that meditation means to sit with your feet folded on the ground. It is not necessary. Sit as comfortably as possible, but do not fall asleep.5 minutes simple routine for beginners
First, sit comfortably. It is better to keep the phone a little away or silent. Now you can close your eyes, and if it is uncomfortable to close your eyes completely, you can also sit looking down.For the first minute just notice your body.Pay attention to whether the shoulders are stiff, where the hands are, how the body is on the chair or on the floor. No need to change anything. Just try to understand how you feel now.Then focus on your breathing.Air enters and exits through the nose. Well, that’s all you’ll notice.There is no need to forcefully slow the breath. No need to hurry. Breathe naturally.
After a while you may think what work tomorrow has. Maybe you will remember something old. You can even remember the market while sitting in meditation. It is very normal.Then there is no need to be angry with yourself.Just understand that the mind is diverted. Then slowly bring your mind back to the breath.This should be done repeatedly.
What do you actually think?This is the biggest problem for beginners.I closed my eyes, but the thoughts were more and more in my head. What is the benefit of meditation?In fact, having thoughts does not mean that meditation is not being done properly.Suppose you are paying attention to the breath. I suddenly felt I had to make a phone call today. Then I remembered another thing from that phone call. Then you might start thinking about something else entirely.When you realize the mind is gone, come back to the breath.it will happen again and again. No need to think of it as a failure. Rather, understanding where the mind is going is part of meditation.
Do it in the morning or at night?It is best to do it at a time that is convenient for you.If you have a few minutes after waking up in the morning, you can do it. If you have a lot of work at home in the morning, you can save some time before going to bed at night.You can also do it in the afternoon if you have time between work.Setting a specific time makes it easier to practice. For example 5 minutes every morning before breakfast. Or 5 minutes before going to bed at night.
It doesn’t have to be done at the same time every day, but if you try to do it regularly, the habit is easily formed.Do not use phone while meditatingit can be a bit difficult. We want to sit quietly for 5 minutes and look at the phone.
So keep the phone silent while meditating. Turn off notifications if possibleGet away from your phone for just 5 minutes. It may feel uncomfortable at first, but it will become a habit later.Meditation can be done by counting breathsThose who have difficulty concentrating on their breath can count their breathsRemember 1 while inhaling, 2 while exhaling. You can go up to 10 like this. Then start again from 1.
If you forget to count at any time, start again from 1.There is nothing wrong here either. The purpose is to engage the mind in a simple taskSuppose you meditated for two days, then did not do it for one day. There is no need to be upset with yourself.Start again the next day.Meditation is not a work that is finished in one day. Life will be busy. Sometimes there will be less time. The mind will never be goodIf you can’t do 5 minutes that day, sit for 2 minutes. Just take a few deep breaths and get back to your work.The key is to keep the habit.
Many people think that after starting meditation, all worries will go away within a few days. Not so in reality.Meditation does not work like magic. It is a matter of regular practice.Some may feel a little calmer after meditation, some may be a little more aware of their thoughts. Some may not notice any change at first.So it is better to try to do it regularly without hurrying to get results.
A simple routine for beginnersThose who are completely new can start like this.Take 5 minutes in the morning or evening. Sit back and relax. Focus on the body for the first minute. Then for two minutes just notice the coming and going of the breath.Then you can count your breath for another minute.Sit normally again for the last minute. Before opening your eyes, understand how your body feels.
This whole thing should take no more than five minutes.After a few weeks, if you like, you can increase the time to 10 minutes. But increasing the time is not the main purpose. Regularization is more important.You don’t need a special place, expensive things or a lot of knowledge to start meditation. A quiet place, a few minutes of time and a little attention to yourself—that’s all it takes to get started.At first, the mind will wander repeatedly. Maybe it will be boring to sit. It may seem like nothing is happening. No need to worry about them.
Each time the mind drifts, gently bring it back to the breath. This is how habits are gradually formed.It’s best not to think of meditation as a strict regimen, but as a few minutes of time set aside for yourself each day. Start with 5 minutes. Increase the time if you like. If you skip a day, start again the next day.In the end, regularity is the most important thing. And without trying to force your mind completely empty,Just noticing what the mind is doing can be an easy start to learning meditation.
