How do I get started with meditation? Am I practicing it the right way? How can I make the most progress with my practice? Will it backfire if I don’t do it right?
These are some of the most common questions that beginners have about meditation. Don’t worry, read on for a super detailed tutorial on how to get started with meditation.
Whether you are introverted or extroverted, you are suitable for meditation practice
Many beginners feel that they are extroverted, active and lively, and that meditation is too quiet and may not stick to it. In fact, it is a misconception that we associate meditation with introverted and withdrawn personalities.
When an extrovert practices meditation, it is possible that he will talk less, but this is not a change in personality, but just a settling of his heart, and he does not have many words to express and release, but he can still be an extrovert. In other words, whether your personality is introverted or extroverted, you can become a person who walks inward.
People who practice meditation regularly are people who walk inward, who gain insight into things, grow in wisdom, improve their ability to judge things, and make their lives fulfilling and meaningful.
So, stop obsessing about whether your personality is suitable or not, and practice first!
Before mindfulness meditation, the most important thing is the sitting posture
First find a room that is not easily distracted, relatively quiet, sitting on a chair, or directly on the floor, sitting on the floor is best cushion.
Jack Kornfield, a Buddhist and meditation teacher, asked this: Sit quietly as kings and queens. And throughout the practice, keep your body straight, put your hands naturally down or on your lap, relax your shoulders, open your chest and relax your abdomen.
The basics before practicing meditation – Fidgeting
Practicing daze is to allow us to adjust our physical state, reduce our body’s sensitivity to the outside, reduce the activity of our mind, and make it easier to quiet our mind.
Many people have an easier time drifting off with their eyes open than with their eyes closed, or I do anyway. The first thing to do is to start with a simple one. Usually, when people are staring at something they seem to be looking at, they are most likely to be dazed, so the current training in this area is mainly to see things and practice dazing yourself with your eyes open.
Daze practice to the kind of seemingly out of sight, out of mind, even if successful. Then practice daze with eyes closed, because the initial meditation practice is basically carried out in the closed-eye state.
With eyes closed and dazed practice completed, the basic skills of this stage will have been learned.
A must for beginners: the inseparable observation of the breath
Close your eyes and focus on your breath, just focus on your normal way of breathing, there is no need for you to change, follow a certain way or rhythm of breathing, just be yourself. The breath is your beacon of light when your mind is in turmoil, it is always leading you.
Now start counting your breaths, one exhale and one inhale, counting to 10, then back to 1 and counting again.
This process is helping you connect your brain and breath, and when you are not concentrating and appear to be distracted, you have to count again and try again and again to eventually reach the rhythm of your breath without counting.
When counting breaths, you must put yourself in a very relaxed state, otherwise it is easy to breathe fast and slow, and the rhythm is unstable, which is easy for novices.
You can relax by taking slow and long deep breaths. When you inhale, suck in all the breath from your lungs and close your belly to expel all the breath from your abdomen. When exhaling, expel all the breath from the body.
Deep breathing is done about 8 at a time and can be alternated with normal breathing.
What exactly should I think about when meditating?
Meditation is not about letting your mind go blank and thinking about nothing, in fact you can’t think about nothing, when you want to let your mind go blank, the thought has already taken over your mind.
After concentrating on the breath for a while, you can slowly start to observe the body’s feelings. For example, if your legs go numb after sitting for a long time, don’t rush to change your posture, continue to feel it, feel the sensations it brings you, allow the sensations to exist, focus on the sensations, and connect with them. Remember to keep feeling the breath during this phase, no matter what you experience.
After focusing on the physical sensations, you can then move on to observe your emotions. You may feel sleepy, tired, bored, anxious, in pain …… Don’t make the mistake of interrupting your meditation just because you feel these, you are still in meditation and everything you feel is part of the journey along the way. Go ahead and acknowledge the emotions, find their origin, don’t fight them, they originate from within you, and living with them is important for release and practice.
As emotions rise and dissipate, the next step is to observe your own thoughts. Thoughts often come after emotions, for example, if you feel a sudden irritation, after the irritation you must think: “I have a lot of work at hand that I haven’t finished, that’s why I’m particularly irritated!” After observing your thoughts for a long time, you will slowly know how your brain thinks, how your thinking patterns are formed, and whether you will be better at listening to your inner voice or will be shackled by the shackles of thinking.
Eventually, These thoughts come and go naturally, and you just observe them and don’t indulge in them.
With the proper use of meditation, you will not only gain stress release, but also feel the beauty of living in the present moment. With consistent practice, you will gain the ability to observe your mind, body, emotions, and other aspects of your life in great detail, so that you can truly become the master of your own mastery.
In your busiest, most anxious, most frustrated, most exhausted time, do not put try to meditation practice, let yourself back to the depths of your heart, you may get unexpected gifts.