If you are stressed and don’t know how to start meditating, this note is for you.
In the hustle and bustle of everyday life, it is difficult – if not impossible – to maintain a serene state, with a focused mind. On the contrary, we have become accustomed to live stressed and have a thousand earrings on top: we must worry about our finances, our work, our family, being on time for our appointments… commitments never end! Of course, it is not uncommon for our minds to be scattered and for us to have a hard time concentrating.
How to get focus in the midst of chaos? In this sense, meditation is an excellent tool: it is perfect for taking the mind off all pending and regain the ability to pay attention to what is truly important.
How to meditate: 5 techniques for beginners
To meditate, the first thing you should do is find a comfortable and quiet space. The ideal is to sit with your legs crossed and your back straight, although if this is not possible, you can sit in any comfortable chair. Take a deep breath and try to calm down: a thousand and one thoughts will pass through your mind, but don’t get hooked on any of them. Just watch them go by! Then you can put into practice any of these meditation techniques.
1. Your breath
One of the most basic techniques to meditate is to direct all your attention to your breath. try to calm her down, gently inhaling and exhaling. Focus on the sensation of the air moving in and out of your nostrils, as well as the way your chest inflates and deflates. Also focus on the duration of each breath.
2. The mirror technique
Sit with your back straight. Place your hands on your knees; close your eyes and imagine yourself sitting in front of you, as if you were looking at yourself in a mirror. Try to reproduce with your mind every detail of your physical appearance: your hair, your clothes, your features, your expression, the way you are sitting… Then, see yourself from all perspectives: up, down, left, right, and, finally, from a perspective that encompasses all the others.
3. Flickering candle
Close your eyes and breathe slowly and fluidly. Imagine everything in darkness, and in front of you, a candle. Visualize how the flame flickers, being sometimes dimmer and sometimes more intense. Focus all your attention on its light and let him transmit his serenity to you. You will feel much calmer when you finish!
In the Hindu tradition, mudras are the ways in which we can place our hands when meditating. Each posture with the hands allows us to induce a different state: for example, relaxation, concentration or energy.
This mudra is ideal to revitalize, calm down, release stress and focus your energy. In addition, it will help you remember something that you have forgotten. Sit up straight and place your hands in front of your chest, palms facing each other, but not touching. Join the tips of your fingers; direct your gaze upwards, just to the point that is between your eyebrows. As you inhale, place your tongue on the upper palate, and as you exhale, seek to relax it.
5. Dhyani Mudra
This mudra eliminates stress, renews the concentration of energy and places you in the present. It allows you to “clean the way” of everything that distracts you. In addition, it helps to find the perfect balance between thoughts and emotions. Place both of your hands so they rest on your lap; the right hand on top of the left taking the shape of a bowl, while the thumbs touch. Direct your attention to your breath.