How can I start meditating?
Meditation is the first practice of concentration and attention, it is focusing on something, and because our mind is scattered, we try to bring it back.
It is getting used to it, getting familiar with our mind and its states, and allowing yourself to find a calmer environment so that the mind rests in the stillness that is natural to you because it is usually everywhere, scattered.
Meditation is the technique that allows you to give stability and space to the mind, and bring you to a present moment, because it is constantly dispersed between the past and the future and in some moments it seems to make decisions on its own (although it is just your decision to follow the sensations that arise).
Our interpretations lead us to see life according to what our mind is conditioned to, absorbing all the information under a filter of beliefs and habits that often hurt us and deprive us of enjoying peace of mind and our entire life. Although the best answer about what meditation are you will have when you use it.
One of the most important keys is to always be in the presence of what is and be aware of distractions; this is the true meaning of meditation, to enjoy peace, rest, and tranquility of the mind; It is a process that leads us to know our mind and to know who we are.
There are many benefits that you can enjoy learning to meditate:
- You will have a better quality of life
- You can cope with situations more easily
- You will be able to perceive life differently
- You will live in a more balanced state of mind
- You will be more honest with what you feel, and you will have a more outstanding emotional balance
On a physical level, meditation:
- Lowers high blood pressure
- Lowers the levels of blood lactate, reducing anxiety attacks
- Decreases any tension-related pain, such as tension headaches, ulcers, insomnia, muscle, and joint problems
- Increases serotonin production that improves mood and behavior
- Improves the immune system
- Increases the energy level as you gain an inner source of energy
It is essential to find a quiet place where you can meditate.
You can have a particular room for meditation or meditate in your room, living room, or even in the garden. Just make sure that the chosen place is always clean and tidy and that you have as little noise as possible (outside noise is not a problem for meditation, but at the beginning, it is more difficult for concentration) since the environment has a direct effect in reflection (unless you have a more advanced level). But in general, any place is suitable.
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Make sure to meditate preferably at the same time, although it is not mandatory; if you do it simultaneously, it will be easier to create a habit. In general, the ideal time for meditation is early in the morning and, if you cannot, in the evening hours, before going to sleep. In the morning, because your mind is more rested and it is much simpler, in addition to this, you can meditate without so many interruptions.
Before meditating, prepare the items to be used in meditation, if applicable, and make sure that anything that can distract you, such as mobile phones, is turned off or outside your meditation space.
After everything is prepared, it is time to start meditating correctly. There are usually several positions to get into the correct state.
The best way to start is to sit in a chair with your spine straight. In a comfortable position, the classic lotus or semi-lotus position is sitting / or on the floor, on a pillow comfortably with your legs crossed, or you can even meditate in the position of lying on your back. If you are starting to meditate, take the sitting position as most beginners fall asleep while meditating in the lying position. The lotus position is usually somewhat uncomfortable if you are starting. The most important thing is to make sure you feel comfortable with your position because you will be in that same position for several minutes. Do not worry about what you see in others or in the thousands of photos about the position of meditating. It is about your comfort. If you are uncomfortable / or you will have the mind “complaining” and more an added difficulty.
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You can start meditating by closing your eyes. Concentrate on your breathing, inhaling slowly through your nose and releasing the air calmly through your nose, just observing the air going out and in without forcing your breath. It is advisable to do this for about 20 minutes, but it is better to do only 5 minutes and add something more daily, as you feel more comfortable.
While we do this meditation, the mind is attentive to each inhalation and exhalation without making any more significant effort. If we do the exercise well, our mind will enter a relaxed and natural state of calm, which we call a meditative state.
This particular meditation helps to improve attention and focus and facilitates having an increasingly clear, calm, and obedient mind. It will also be easier to resolve the various issues that arise daily.
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Your mind may be diverted from any other thought in this meditative practice. When this happens, you should observe the view without getting involved. Just as if you saw a cloud pass in the sky, observe how the thought inside the cloud crosses the sky of your mind without altering its state. You will see how it becomes easier to enter the condition over time. Don’t worry; thoughts, feelings, and emotions will always come, now and always, so allow them to come, welcome them.
By Tannia V.