In an attempt to overcome my anxiety and insomnia, I began seeing a psychologist years ago during a difficult time in my life. One of his sessions would often include a guided meditation Wellnessbeing He spoke to me in soft tones, while I lay down on the couch, deepening my breathing. These meditations lasted about 20 minutes. I was a little skeptical that they were just for me to distract from my daily life. However, I found them to be very relaxing. I felt calm and refreshed afterwards, which is something I didn't expect.
My therapist complimented my breathing after one session. My therapist noticed that I could slow down my breathing and take long, deep breaths. This helped me to reach a different state. Higher consciousness? Maybe. Are you calm and relaxed? Yes, definitely. At least for some time after and during the meditation. He wanted to know if he had ever heard of this. He asked me about my years of Kundalini Yoga training with a prominent LA teacher. It was not a daily practice, but a few classes a week in a studio or the instructor's home with other students.
Breath of fire (very fast in and out breathing through the nose controlled by the diaphragm), techniques that involved filling your lungs full of air (or blowing out all of your lungs and keeping them empty) and then practicing yoga while holding the air in. This type of training can help improve your breathing technique. You can also do gong meditations by lying down on your back with your eyes closed and inhaling deeply. The instructor will bang on a large, loud gong that you feel and hear (sound waves).
My therapist suggested that I could also teach people how breathe by being a massage therapist or instructor in massage therapy. With that in mind, here are some thoughts for anyone who wants to incorporate meditation into their lives to reap the proven benefits:
* When and how often to meditate
* Establishing a positive mediation environment
* How to meditate
* Mantra or no mantra?
* Deep breathing techniques
* Clearing your mind (what to think about...or not).
* The Benefits of Mediation
* "Mindfulness." What does this really mean?
1. PICK A GOOD TIMES AND START SMALL
Did you know that Buddha sat down under the Bodhi tree ( ficus religiosa Latin) with the intent of staying there until he reached enlightenment. It is unclear how long he actually sat, but it could have been several weeks. Food was not available.
It's not necessary.
Start small. People who meditate religiously (it can be spiritual, sometimes, but it is not always religious), do so in the morning after waking up (some do this at 4:30 in some Sikhs' pre-dawn meditation). Then, they do it again in the afternoon or early evening (before dinner or after).
Deep breathing before bed can help you relax. However, it is not recommended to meditate before bed. This could trick your brain and body into believing that you have slept well enough. Even though early morning meditation seems to be a great option for many people, it is important that you are realistic about your own abilities. If you don't like getting up early, don't force yourself to get up at 6 or 5 AM to meditate. It's easier to do it when it's convenient for you. Then you'll be more likely keep at it.
For beginners and experienced, it is not recommended to meditate for more than a week without food or water. Most people will meditate for 15-20 minutes. However, even five minutes can be beneficial. Some long-standing practitioners may do longer meditations. Five minutes is a good starting time. It's simple and gives a beginner a taste of the benefits. For a few days or weeks, you can do this for five minutes. Next, move on to 10 minutes, 15 and 20 minutes. For me and most meditators 20 minutes seems like the sweet spot.
2. BEST PLACES TO MEDITATE
Experiential meditators can meditate at an airport, in a subway station or at a Trump campaign rally. But most prefer a quiet, not-too-bright location. Although light is not an issue, many people find it more relaxing to have a dimly lit or darkened room (candlelight works great). Many people enjoy sitting on a tree stump, a rock on a mountaintop, or on the sand at the beach, as Buddha did. No matter where you are, silence is the best.
Thich Nhat Hanh is famous for saying that he walks meditations in airports, and on busy streets. This was much to the amusement of locals. Some meditations suggest that you keep your eyes open slightly and concentrate on the space in front of you. I am of the "eyes wide closed" school. Try it out.
3. EQUIPMENT FOR MEDITATION
You don't need any special equipment. You only need to have somewhere to sit or lay down. Most people meditate standing up, with a solid, upright posture. Although lying down is acceptable, it is possible to fall asleep easily. This is not considered meditating. Deep breathing is not considered a nap. A nap is not a bad thing.
A pillow might be a good choice. Some people prefer to sit straight up with a good posture. Others may lean against a wall or cushion behind their backs and meditate on a couch or chair. A cushioned, flat mat is used by some Buddhists. On top of that, a pillow with a shape similar to a chocolate layer cake (8-10 inches) is placed. This cushion can be very comfortable and stable if you sit on it with your legs crossed or kneeling on it.
Some people sit in lotus, or half lotus. Cross-legged with one leg on the other knee for half lotus, or both legs on the opposite side for full lotus. It is difficult for most people to do this. Even those who are able to sit in this position will soon find it uncomfortable. Good posture and comfort are the main goals of sitting. It doesn't matter if you are lying down or in a different position.
Meditation can be enhanced by music, candles, and incense. Music that is not melodramatic, such as chimes, bells, random flutes, or nature sounds, can be a great way to enhance meditation. Or, nothing. Avoid music with lyrics, melody, or rhythm. Nature sounds like rain, the ocean, or streams, can be beautiful, especially if they are in urban areas with sirens, traffic sounds, people's songs, garbage trucks, and other noises. The sounds can help to muffle the environmental aural clutter.
A kitchen timer is a great investment. A timer can be used on your smartphone (or your dumb phone, if you don’t have one). Before smart phones existed, I used a kitchen timer. I simply enter the time that I need to meditate, usually 20 minutes. However, I sometimes add an extra minute to give myself time to settle down. A timer is a great idea. You don't have to look at the clock. You'll need to keep an eye on the clock when you first start. After feeling like you've meditated for half an hour, look at it to see that it's been less than four minutes. Then you'll be able to appreciate the value of a timer.