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Lotus pose, eyes closed, spine erect, hands in lap, palms facing the sky, and a peaceful atmosphere. Start meditating. You will not regret it! I promise.
Maybe you have tried it many times, or you think it is a waste of time, but the fact is that everyone who has experienced meditation speaks of the miraculous effect it has on the soul and body.
Meditation gradually introduces us to a more intense and exciting part of our nature covered by the ever-busy mind and the dramas of everyday life that overwhelm us. To regain control of the mind, to learn inner peace and stillness, is the beginning of complete self-discovery.
Meditation is becoming more and more popular: it is now associated more with science than with religion. In the latter half of the 20th century, physicians began to study this practice to help patients suffering from depression and panic attacks.
Meditation is the concentration of attention aimed at reaching a state of mindfulness. Mindfulness is the practice of purposely bringing our attention to the present moment without evaluation. To do so, we can focus on sounds or breathing. However, to focus even for a moment without being distracted by thoughts is extremely difficult. Here are a few tips that will simplify this task:
- Choose a suitable time. Meditation is essentially a time of relaxation, so you should be completely comfortable. Choose a time when you know you are not likely to be disturbed and are free to relax and enjoy. Time around sunrise and sunset, when nature makes the transition between day and night, are also good times to practice.
- Maintain a relatively empty stomach. It’s better to meditate before meals. After eating, you may get sleepy during the meditation. However, if you are hungry, do not force yourself. It will be difficult due to the cramps of an empty stomach, or you may even think about food all the time! In this case, you can meditate after two hours of food intake.
- Take a comfortable position with your spine aligned. Shoulders and neck relaxed, eyes closed throughout. Place your palms on your thighs. Feel your body, feel your clothes.
- Take a few deep breaths. Observe how the chest and abdomen rise and fall during breathing. Pay attention to the airflow at the tip of your nose. Breathe naturally without setting a rhythm. Enjoy the flow of air in your lungs by concentrating on the pause that occurs after each exhalation.
- A good idea for beginners is guided meditation. It will help you get started. All you need to do is close your eyes, relax, follow the instructions as you hear them, and enjoy the experience. You can also choose from a list of other online guided meditations according to what suits you best.
Don’t blame yourself if your mind is constantly generating thoughts. For now, your main task is to pay attention to your breath whenever you get distracted. You probably won’t succeed the first time, but don’t despair. The key here is persistence. If you meditate regularly, soon you will feel positive changes in your life, you will become more relaxed and productive.