Meditation: 3 techniques to get started
You want to try meditation but you have no experience, 3 simple techniques and the mistakes not to make can help you get started, before deepening with the texts you find in the library or a dedicated course.
The information found on the net is often contradictory, if you will learn to meditate from scratch , a short simple and practical guide is better to start trying on your own and then take the time and tools to learn more.
- The right meditation
- What does it mean to meditate
- Technique 1: fix a point
- Technique 2: nasal sound
- Technique 3: meditative walk
- The mind in meditation
- The benefits of meditation
- I can’t meditate
- Accelerate progress
Index of contents
The right meditation
There are many techniques for meditating, meditative practices are as old as man and over time meditative disciplines have been developed, both in the East and in the West. There are many effective techniques for meditating but there is only one that is truly right. If you are starting from scratch, this problem does not concern you. The technique you need is the one you can practice now . When you find the technique for meditate even for just 5 or 10 minutes a day , that is the technique to use. With practice you will be able to try many other techniques and you will find that in some moments it is better for you to use one type of technique, in others you will have to vary. The real right technique is always the one you can practice now, the one you remember practicing, which gives you consistency.
What does it mean to meditate
Meditation does not mean stopping thoughts, staying in an empty area. By meditating you learn a focus attention on an object, while remaining self-aware . When you watch a movie you are passionate about, your attention is captured by the plot, in that case, however, you are not meditating, because you lose awareness.
The same happens when you perform automatic and repetitive actions, or when you play a video game, your attention is focused on an object (the repetitive action or the game) but your consciousness is in autopilot, you are not aware and present in the moment. .
So to perform a meditative technique, just choose an object and focus your attention on it. The object does not have to be physical, it can be a candle, the pressure of the fingertips between them, it can be a sound, breath, etc.
What doesn’t change between the techniques is that attention should be focused on the object and whenever something distracts her, she will have to return to focus on the object. Let’s see some simple and effective techniques.
Of the 3 techniques for starting meditation, the first two require a little preparation of yourself and the environment.
- Sit in a comfortable position so that there is no pain to distract you.
- Try not to lean your back against the wall or chair , so you don’t fall asleep.
- Place your hands on your lap, allowing your shoulders to relax.
- Adjust the lighting in the room so that you don’t have any lights directed towards your eyes.
Technique 1: Set a point
- Perform the preparation explained above
- Pick a spot in the room, something very small and identifiable.
- Close your eyes and stare at that point, when you blink your gaze back to the point.
- If you want to stare at a candle, put it far away, for many people it causes excessive tearing.
- When a thought crosses your mind, don’t fight it, let it go and get back to the point.
- When a thought comes back, simply look at it and look back at the point.
- While observing the point, always keep contact between the thumb and another fingertip of the hand, so as not to lose the connection with your body, you must not get lost in the point, simply observe it.
Technique 2: nasal sound
- Perform the preparation explained above
- Try to inhale through your nose and while you exhale through your nose, keeping your mouth closed, try to make a nasal sound, it does not need to be very loud, as long as you can hear it.
- After trying some sounds you will see that when you make the nasal sound, you feel vibrations in your face. That’s the right sound. (I use the sound of the letter M)
- Now you can start meditating, inhaling watch the air that enters your lungs and fills them.
- As you exhale through the nose, observe the sound and vibration of the face.
- When a thought crosses your mind, don’t fight it, let it go and return to the breathing or the sound of the exhalation.
- While breathing, always keep contact between your thumb and another fingertip of your hand, so as not to lose the connection with your body, you must not get lost, just observe.
Technique 3: meditative walk
Unlike the other techniques, this is done on the go. If the static position is too unnatural for you, you can meditate while walking . Just turn off the phone and walk, holding contact between the fingers and observing the outside world , without losing the connection with the body and letting go of the thoughts or mental images that may come.
You can keep one hand in your pocket, and squeeze the pads of your index and thumb (or rub them slowly together). As you walk, contemplate details, keeping your attention fixed. The gaze must contemplate external reality , without thinking about it and without losing awareness.
Watch your body move in the surrounding world, contemplate without judging and let go of any thought or sensation, without fighting it.
With practice it will be easier to move to sitting positions and static objects such as a fixed point, or immaterial objects such as breath or vibration.
The mind in meditation
When you meditate, you will see that the mind may start pawing. You may have thoughts, memories, images. The mind’s job is to process information and it cannot stop on command , as you cannot stop a kidney or the heart.
By meditating you will be able to observe with a different awareness, which is not mental. The mind will stay in a corner playing, let it do and enjoy your meditation object and the company of your energy.
Imagine a mother taking her baby to the park, sits on the bench and starts reading a book or listening to music or just looking around. The child plays, calls her, wants to be watched and looks for the mother. If the mother ignores this, the child will be increasingly afraid to play far away.
When the child seeks attention, if the mother gives him a smile and then goes back to his things, over time the child will achieve greater serenity and will be able to play more independently and without whims. The 3 techniques for starting meditation will be the first step on your meditation journey.
The benefits of meditation
- Reduce Stress
- Manage anxiety
- Raise awareness
- Enhance emotions
- Increase attention
- Improve memory
- Increase kindness
- Helps fight addictions
- Improve sleep
- Helps control pain
- Reduces high blood pressure
Numerous scientific studies and experiments have been carried out over the years by different research groups, to demonstrate these benefits, you can analyze the results here.
I can’t meditate
For some people, meditating seems impossible. Maybe you come home and you are too stressed to sit down and meditate, or you are too bored, fatigued, unmotivated and can’t even think about meditating for 10 minutes.
Strelau’s studies showed how each person has an optimal state of activation , which varies from person to person. Already the researches of Teplov and Nebylitsyn and later Eysenk, had shown how some people showed different activation of the ascending reticular activation system (ARAS) and the limbic system, leading to substantial differences in the style of behavior.
Some people have a higher level of internal activation, so they need less external environmental stimuli. Other individuals have a lower internal activation system, therefore they require more external stimulus.
When you want to meditate, you can’t do it if your arousal state is too far from your optimal level . If you are too stressed you will need to do some activities to release the stress.
If you are very bored or depressed, you will first need to recharge and activate before you can meditate.
You will see that simple gestures are enough to bring your activation level back to normal, in fact it does not need to be perfectly in balance, you just need to get close to normal to be able to meditate well . Moreover, with the help of the 3 techniques to start meditation you can experience it even for a few minutes a day.
With the practice of the 3 techniques to start meditation, you will see that meditating will be easier and easier, 5 minutes a day will be light and pleasant and you will spend 10 minutes a day. Within a few weeks you will have improved even more and gradually you will come to meditate 45 minutes and then an hour. The goal of the hour is the most desired one, once that level is reached we will try to do more and more.
This will cause you to slow down the improvement, because soon you will meditate too much, and you will begin to lose the consistency of doing it every day.
Meditate little, but every day, rather than trying to set a record every time, is not a competition and meditating requires training and time to develop mastery and regain the connection with yourself.
Forcing yourself to remain still, to practice a meditative technique, certainly does not mean being in a meditative state. The state of conscience that is reached derives from good practice and a sense of serenity and inner peace, which certainly cannot be the result of forcing or constraints.
Practice every day, several times a day if you can. Practice lovingly, enjoy that moment, and spend those minutes being with you. Meditate with love and kindness, do not turn meditation into self-inflicted punishment. The 3 techniques for starting meditation are a simple and effective tool to help you start your journey.
Try to meditate, without judging yourself .
When you have a moment that you can dedicate to yourself, start meditating, if after five minutes, your body is still too restless, stop and try again later.
You can make meditation a beautiful or traumatic moment, it just depends on how you decide to live this practice, and it is a free choice. If you’ve tried meditating before and it was awful, try making a different choice this time, try turning those moments into a gift.
Meditating allows you to attend parts of your essence that are wonderful, because every human being has a beautiful soul, when you meet your soul, you will see that meditating will be wonderful, because in that moment you can spend time with the best part of you. .