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MEDITATION BASICS 101.
(FOR BEGINNERS)
Since a lot of people wanted to learn how to meditate. I'm writing this detailed thread.
Meditation :- meditation is an art of of concentrating upon god/supreme spirit/highest vibration/energy.
(FOR BEGINNERS)
Since a lot of people wanted to learn how to meditate. I'm writing this detailed thread.
Meditation :- meditation is an art of of concentrating upon god/supreme spirit/highest vibration/energy.
Step 1 :- Assume correct posture.
By correct posture i mean any posture in which you're comfortable but keep in mind that your spine/back should be straight/erect.
One of the easiest postures are given in the pic.
After you have achieved the correct posture try not to move.
By correct posture i mean any posture in which you're comfortable but keep in mind that your spine/back should be straight/erect.
One of the easiest postures are given in the pic.
After you have achieved the correct posture try not to move.
Step 2 :- deep breathing!
This one will help you to move from the state of restlessness to relaxation.
10-10-10 or 5-5-5.
Take a slow deep breath till 10 mental counts.
Hold your breathe till 10 mental counts.
Exhale for 10 mental counts.
This one will help you to move from the state of restlessness to relaxation.
10-10-10 or 5-5-5.
Take a slow deep breath till 10 mental counts.
Hold your breathe till 10 mental counts.
Exhale for 10 mental counts.
Step 3 :- The concentration.
Now i give you to options.
Either to focus on a mantra or to focus on your breathe.
The mantra!
Mentally chant any mantra.
Example :- AUM, i am, God, Amen, allah, etc.
Just chant any of the mantra mentally without moving your tongue or lips.
Now i give you to options.
Either to focus on a mantra or to focus on your breathe.
The mantra!
Mentally chant any mantra.
Example :- AUM, i am, God, Amen, allah, etc.
Just chant any of the mantra mentally without moving your tongue or lips.
Or
Just focus on your BREATHE.
Just observe your breathe.
Observe how you inhale and exhale.
Don't control your breathe, let it flow naturally just observe.
While you're chanting a mantra or observing your breathe your mind will wander. Don't worry and judge yourself
Just focus on your BREATHE.
Just observe your breathe.
Observe how you inhale and exhale.
Don't control your breathe, let it flow naturally just observe.
While you're chanting a mantra or observing your breathe your mind will wander. Don't worry and judge yourself
A part in our brain also called the monkey mind by the yogis in india is responsible for this wandering.
It's natural. It's the part of the process. If your mind wanders then simply recognize it and go back to the mantra or your breathe.
It's natural. It's the part of the process. If your mind wanders then simply recognize it and go back to the mantra or your breathe.
After chanting the mantra or observing your breathe.
Step 5 :- just sit silent. Forget the mantra or your breathe. Sit silent for some time. After a period of silence talk to the god in your own language. And if you're an atheist try resonating to the higher energy.
Step 5 :- just sit silent. Forget the mantra or your breathe. Sit silent for some time. After a period of silence talk to the god in your own language. And if you're an atheist try resonating to the higher energy.
Note :-
* one of the most comfortable posture is sitting cross-legged (see the picture.)
*while doing deep breathing practice it alteast 5-6 times.
*try having at least a 5-10 minutes session every day. Increase your time as you become comfortable.
* one of the most comfortable posture is sitting cross-legged (see the picture.)
*while doing deep breathing practice it alteast 5-6 times.
*try having at least a 5-10 minutes session every day. Increase your time as you become comfortable.
