12 Meditation Tips For Beginners.doc

7/25/2019 12 Meditation Tips For Beginners.doc

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12 Meditation Tips For Beginners

Virtually everyone in the world has now probably heard about one of the most powerfulhealing and relaxation tool in the universe which is meditation, and most people want tomeditate or they have already tried it.

Yet one of the most common questions asked regarding meditation is, " I have giving it ago, so why do I still feel stressed, anxious and emotionally overwhelmed".

he could be many reasons for this, and one of the most important things you shouldavoid is, when you do relax becareful not to slip back into your old ways becausemeditation is a tool to use to help you relax.

!ut you may still need to combine it with some healthy lifestyle changes andimprovements as well as becoming mindful and learning how to monitor and manageyour emotions and quickly apping and dismissing any negative and self sabotagingthoughts.

#editation is a bit like working out at the gym, you know it works and you$re aware of it$spositive life changing qualities, but to get the best results you need to pre%plan andprepare yourself first with the right techniques and guidance. here are lots of things thatyou can do to prepare and further enhance your meditation sessions and below are somehelpful tips that may help you achieve better results.

1) Exercise before your meditation session

If you are thinking about starting to meditate, especially if you have been experiencingperiods of negative emotions and stress then the chances are your body is still pumpedup and primed for action as well as being full of adrenaline and the stress hormonecortisol.

If this is the case then it may pay you to exercise off all that high levels of energy first asthis will make it easier for you when you enter your meditation session, otherwise thehigh energy levels will remain in your body.

&s stress and fear are also a physical state then this can be a big advantage to work offall that excess energy first, especially before your first week or so until you have fullyreturned to a more relaxed state.
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2) Do some stretching exercises

#aking sure that your muscles are nice and soft will also further enhance your meditationsession because you will already be feeling relaxed before you start your meditationsession. 'oing some light stretching exercise or yoga routines is sure to help.

(aving a massage before is probably the best way to relax your muscles and these daysyou can purchase excellent electrical massaging devices. (aving a poised, aligned andbalanced posturewill prevent muscle tension and discomfort.

3) Make it a reguar habit

#editation is like everything else, the more you practice it the better you will get at it andthe easier it will become. You will need to incorporate meditation into your daily life to getthe maximum benefits so try and make it a regular habit and do it once a day. You caneven squeee in a few short mini sessions if you feel like it.

!) "rogressi#e impro#ements

)hen people first hear about the many wonderful benefits of meditation, they give it a gobut most tend to give up far too quickly so they miss out on it$s health and well%beingbenefits.

*ne of the reasons for this is because they feel so stressed and emotionallyoverwhelmed to the extent that they +ust cannot seem to switch off and relax, so they giveinto too their feelings.

&nother thing that causes people to quit too soon is because they think they have tospend hours meditation to get the results they want, but because they struggle and getdistracted very quickly, especially at the beginning stages they again end their sessionfeeling frustrated.

his misconception simply is not true or necessary, on average, fifteen to twenty minutes

is usually enough. If you find it to hard to manage fifteen to twenty minutes then start offdoing +ust two or three minute and then gradually increase your time each day by aminute or two until you find it easy to do the full twenty minutes or what ever suits you.
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$) Don%t try to stop your negati#e thoughts

&nother myth which puts a lot of people off is the misguided belief that they have to stopall there negative and anxious thoughts which again can leave people feeling frustratedwhen they should be feeling relaxed.

You have not got to empty your mind of all your unwanted thoughts and if you attempt todo that it will cause an inward resistance and what you want is to end all that negativeresistance.

Yes meditation is very good at grounding you back in the here and now, but the idea is toallow your thoughts to drift into your mind and away whilst you put all your attention onto

focusing on your breathing or an ob+ect in the room such as a candle flame. ust let yourthoughts come and go, but do not get emotionally engaged in them, observe your mindbut stay calm and relaxed.

&) Find some 'here (uiet

!efore you commence your session find somewhere quiet and peaceful where you won$tbe bothered or disturbed for ten to twenty minutes or so. -witch off your phone, computeror V and make yourself comfortable, having somewhere that is dimly lit is best.

You can meditate whilst you$re sitting on a chair or you can lay down on your bed, if yoursurrounding environment is a bit noisey then you can buy some foam ear plugs to blockout the noise.

) *uicky access the reaxing brain'a#e states

)hen your fully prepared and sitting comfortable their are a couple of things that you cando to flip your brain into a more relaxed state. he first tip is, if you place your tongue onthe bottom of your mouth with the tip pushing against the back of your gums it can helpyou to feel even more relaxed.

he second tip which can quickly relax you is to roll the eyes upward. his is an automaticresponse the body follows, it works by activating the production of alpha waves in thebrain.

If you close your eyes and roll them upward so your looking at your forehead, you willproduce more of the relaxing alpha waves which are the brainwave state associated withday dreaming the state between sleep and waking state.


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#editation experts and gurus have longed known about how rolling up your eyes canquickly transform you to an altered state of consciousness which can help you reach thatdeeply relaxed theta state much quicker.

+) ,eep a straight spine

he best posture to have when your meditating is to keep a straight spine, if you flop torelaxed and to comfortable the chances are you will fall asleep. Ideally you will want tofeel relaxed, alert and comfortable and if you allow your back to collapse it will restrictyour breathing and make you feel uncomfortable.

)hen people talk about a straight spine, were not talking about a stiff, forced, overextended or ridged posture as those will cause muscle stiffness, you +ust want your spineto support you in a tension free, upright, relaxed but balanced and aligned posture.

You do not have to cross your legs and you do not have to sit on the floor, You

can meditate sitting on the floor on a cushion, kneeling, in your chair or lying down, thekey is to be comfortable and do find a position that suits you.

icture supplied by/alo 0uentes via flickr

-) "ay some soothing and reaxing music

laying soothing or relaxing music can help you to relax more easily as your mind andbody follow the rhythm and beats of the relaxing music. he second advantage of adding

music to your meditation sessions is, the music can mask out any background noises andminor distractions.

You can play your relaxing music or your chosen mediation audio before you start yoursession or during it depending on what suits you better.

!inaural beat frequencies are a great way to relax your mind and body, these frequenciesentrain your brain to slip into a relaxing state as well as helping to reduce a overactivemind.

1.) Best times to meditate&lthough there is not a specific time to meditate the best times to do it are first thing in themorning or last thing at night +ust before you are about to go to sleep. )hen you meditatefirst thing in the morning you will be able to step in before all those same old negativethoughts have a chance to dominant your thinking patterns.
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#orning time is a great opportunity to relax yourself and put yourself in a good mod whichwill set you up to have a stress free and wonderful day leaving you more able to handleand challenging situations.

)hen you meditate last thing at night, first you will relax and unwind yourself so you will

drop off to sleep easily, which will also help to quieten your mind so you get a full andinvigorating and empowering nights sleep, plus when you go to sleep feeling relaxed youtend to wake up feeling relaxed and in a better feeling mood.

11) Focus on your breathing

*nce you have fully prepared yourself and your feeling comfortable, close your eyes andfocus on your breathing. -tart to take some slow deep breaths. !reathe in through younose and out through your mouth, making the out breath longer than the in breath.

)hen you inhale try to fill your lungs with as much air as you can, breathe all the way in

and hold for a few seconds then slowly push all the way out.

You can breathe in for the count of seven, hold for three then breathe out for the count ofeleven to get you started. *n the in breath you can imagine breathing in calm and onthe out breath you can imagine your breathing out all of your tension or breathe in peaceand breathe out fear.

&fter you have done a few slow deep controlled breaths and when your feeling morerelaxed you can start to return to your natural breathing. hen start to focus on yourbreaths. 1otice the sensations of your breathing, +ust be aware of the air flowing in andout of your body and notice the rise and fall of your chest.

0ocusing on your breathing is the main part of the meditation session, then all you have to tois observe your thoughts but do not be bothered by them, do not +udge them and do notresist them. ust watch your thoughts and allow them to sail right on through whilst youcontinue to focus on your breathing.

12) /isuai0ation and guided imagery

*nce you get good at meditating you can add visualiation and guided imagery to yoursessions. his will enable you to take full advantage of those deeply relaxed states which

will allow you to tap into your true hidden talents and creativity where you can either #ake personal changes !oost your creativity #anifest your goals 2hange bad habits 3elax even deeper


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You can do your own creative visualiation, however for some this can prove difficult. *ryou can use a professional where you follow them and you +ust allow them to guide youthrough the aid of your imagination into a deeply relaxed states or life changing sessions.

12 sfaturide meditatie pentru incepatori

ractic, to i oamenii din lume are acum auit , probabil, despre unul dintre cel maiputernic instrumentde vindecare si relaxare in univers, care este medita ia, iar cei maimul i oameni doresc s4 meditee sau ei l - au 5ncercat de+a.

Cu toate acestea, una dintre cele mai frecvente 5ntreb4ri 5ntrebatcu privirela medita ia,"am d6ndu- i un du- te, a a c4 de ce m4 simt 5nc4 stresat, anxietate i cople i i emo ional ".

&r putea fimai multe motive pentru aceasta, i una dintre cele mai importante lucruri pecare ar trebui s4 evite este, atunci c6ndnu se relaxee becarefuls nu alunece 5napoi 5nc4ile tale vechi, pentru c4 medita ia este un instrument pentru a utilia pentru a v4 a+utas4se relaxee.

'ar ai puteaavea nevoien continuare s4- l combine cu unele modificariale stiluluide viatasanatos si imbunatatiri precum devenind con tient i de a5nv4 a cum s4 monitoriee i sgestionee emo iile i s rapid apping i resping6nd orice g6nduri negative i auto -sabotare.

#edita ia este un pic ca de lucru la sala de sport, tii c4 func ionea4 i tu e ti con tient de ea schimb4 poitivede via 4 calit4 i, dar pentru a ob ine cele mai bune reultate de careave i nevoie pentru a pre%planul i preg4te te - temai5nt6i cu tehnicile i orientaredreapta.-unt o mul ime de lucruri pe care le pute i face pentru a preg4ti i a sporincontinuare sesiunile de medita ie i de mai +os sunt c6teva sfaturi utile carev pot a+uta s4ob in4 reultate mai bune.

1) Exercitarea naintede sesiunea de meditatie

'ac4 sunte i de g6ndire desprea5ncepe s4 meditee, mai alesn cauln care s- auconfruntat perioade de emo ii negative i de stres, atunci sunt sansele corpul tau este

5nc4 pompatn sus i preg4tit pentru ac iune , precum i ca fiind plin de adrenalina sicortiol, hormonul stresului.

'ac4 acesta este caul, atunci acesta poate s4- i exercitepe care5l pl4ti i pe toate c4nivelurile ridicate de energien primul r6nd ca acest lucruse va face mai u or pentru tine ,atunci c6nd introduce i sesiunea de medita ie, altfel ridicat energie nivelurile vor r4m6ne

5n corpul dumneavoastr4.
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& a cum stresul i frica sunt , de asemenea, o stare fiic4, atunci acest lucru poate fi unmare avanta+ pentru a lucra pe tot ceea ce excesul de energien primul r6nd,n special

5naintede prima s4pt4m6n4 sau p6n4 c6nds- au 5ntorspe deplin la o stare mai relaxat4.

2) Face unee exerci ii de stretching

&sigur6ndu- v4 c4 mu chii sunt frumos i moale , de asemenea, va spori i mai multsesiuneade meditatie deoarece vise va sim i de+a relaxat 5nainte de a5ncepe sesiuneade

medita ie. A face lumin4 stretching exerci ii fiice sau yoga rutine este sigur pentru aa+uta.

&vand un masa+ inainte este, probabil, cel mai bun modde a v4 relaxa mu chii i naceste ile pute i achii iona excelent electrice dispoitivde masares.&vand un echilibrat,postura aliniat si echilibratava preveni tensiunea musculara si disconfort.

3) face un obicei reguat

#editatia este ca orice altceva,cu at6t mai mult practica mai bine va a+unge la ea i mai

u or va deveni. Ve i avea nevoie s4 includ4 medita ie 5n via a de i cu i pentru a ob inebeneficii maxime, astfel s4 5ncerca i i s4 fac4 un obicei regulat i de a face o dat4 pe i.ute i stoarce chiar i 5n c6teva sesiuni mini scurte, dac4 v4 sim i i nevoia.

!) mbunt iri progresi#e

&tunci c6nd oamenii aud primadata despre multe beneficii minunate de medita ie, ei dauun du- te, dar cele mai multe tind s4 renun e la mult prea repede , astfel 5nc6t acesteador pe beneficiilepentru s4n4tate i bun4starea lui l.

7nul dintre motivele pentrucare acest lucru se datorea4 faptului c4 eise simt at6tde

stresat i cople it emo ional 5n m4sura n care acestea pur i simplu nu pot par pentru aopri i s se relaxee, astfel 5nc6t acesteas dea 5n prea sentimentele lor.

7n alt lucru careii facepe oameni s4 renun e prea cur6nd se datorea4 faptului c4 eicred c4 trebuie s4- i petreac4 orede medita ie pentru a ob ine reultatele pe care ledoresc, cipentru c4 eise lupt4 i distras foarte repede, mai ales la etapele de5nceput eia+ung din nou sesiunea sentimentul frustrat.
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&ceast4 concep ie gre it4 , pur i simplu nu este adev4rat sau necesar, 5n medie,cincispreece la dou4ecide minute estede a+uns, de obicei.'ac4%l g4si i la greu pentru agestiona cincispreece la dou4ecide minute, apoi 5ncepe faci doar dou4 sau trei minutei apoi cre te treptat timpul n fiecare i de un minut sau dou4 p6n4 c6nd g4si i sunt u or

de f4cuttoate cele dou4ecide minute sau ce vreodat4 vise potrive te .

$) u ncerca i s opri i g4ndurie negati#e

7n alt mit care pune o mul ime de oameni off este gre it4 credin a c4 ei trebuie s4 seopreasc4 toate g6ndurile negative, acolo i de anxietate, care din nou pot l4sa oameniisentimentul frustrat atunci c6nd acestea ar trebui s4 fie sena ie de relaxat.

1%ai s4 goleasc4 mintea de toate g6ndurile nedorite i dac4 5ncerca i s4 face i c4 aceasta va caua o reisten 4 activ4 i ceea ce dori i este s4 pun4 cap4t tot ceea ce reisten 4 negativ4.

'a, medita ia este foarte bun la tine la p4m6nt 5napoi 5n aici i acum, dar ideea este de apermite g6ndurile tale s4 alunece 5n minte, i departe n timp cea pus toat4 aten ia peconcentr6ndu- se pe respira ie sau un obiect 5n camer4 , cum ar fi flac4r4 lum6nare.

'oar las4 g6ndurile vin i pleac4, dar nu se implica emo ional 5n ele, observa mintea ta ,dar stai calm i relaxat.

&) 5si i unee n ca0un care ini tit

8naintede a5ncepe sesiunea g4si undeva lini tit n cauln care nu va fi deran+at sauderan+at timpde ece p6n4 la dou4ecide minute.*pri i telefonul, computer sau televiori f4 - te comod, av6nd undeva c4 este slab luminat este cel mai bine.

oti meditain timp ce stati pe un scaun sau pute i stabili pe pat, n cauln care mediul

5ncon+ur4tor este un pic noisey atunci pute i cump4ra ni te dopuri pentru urechi spum4de la bloca gomotul.

) acces rapidde reaxare state brain'a#e

26ndechipamentul complet preg4tit i a eat confortabil lor , sunt c6teva lucruripe care lepute i face pentru a r4sturna creierul t4u 5ntr - o stare mai relaxat4.rimul sfat este, dac4


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pune i limba pe partea de+os a gurii cu v6rful 5mping6nd 5mpotriva parteadin spate agingiilor poate a+uta s4 v4 sim i i chiar mai relaxat.

&l doilea v6rf care v4 pute i relaxa rapid este s4 se rostogoleasc4 ochiin sus.&cesta esteun r4spuns automat corpului urmea4, func ionea4 prin activarea producerii undelor alfa

din creier.

'ac4 5nchide i ochii i s le rostogoleasc4n sus, astfel c4se uit4 la frunte,se va producemai multe dintre undele alfa relaxante, care sunt asociate cu starea brainwave i visarestarea dintre somn i starea de veghe.

9xper ii medita ie i guru au dorit cunoscute cu privirela moduln care rulare ochii v4 pute itransforma rapid 5ntr- o stare alterat4 a con tiin ei , carev poate a+uta s4 a+ung4la aceastare theta profund relaxat mult mai repede.

+)A se pstra o cooan #ertebra dreapt

2ea mai buna posturade a avea atunci c6nd meditea4 ta estede a men ine o coloan4vertebral4 dreapt4,n cauln care flop relaxat i confortabil ansele sunt vei adormi. nmod ideal, ve i dori s4 se simt4 relaxat, alert i confortabil i dac4 v4 permite i spatele s4 se pr4bu easc4 va restric iona respira ia i s4 te sim i inconfortabil.

26nd oamenii vorbesc despre o coloan4 vertebral4 dreapt4, nu au fost vorba despre unrigid, for at, peste postura extins4 sau crestate ca cele care vor determina rigiditatemusculara, vrei doar coloanei vertebrale pentru a v4 spri+ini 5ntr- o tensiune liber4,npoi ie vertical4, relaxat dar postura echilibrat4 i aliniat4 .

u nu trebuie s4 traversee picioarele i nu trebuie s4 se a ee pe podea, pute i meditaa eat pe podea pe o pern4, n genunchi, pe scaun sau culcat, cheia estede a ficonfortabil i de a face g4si o poi ie pe care vise potrive te.

Imaginea furniat4 de/alo 0uentes via flickr

-) reda unee mu0ic ini titoare i reaxant

3edarea muicii linistitoare saude relaxare pot a+uta s4 v4 relaxa i mai u or ca mintea si corpul urmee ritmul i ritmurile muicii de relaxare.&l doilea avanta+ de a ad4uga muic4la sesiunile de medita ie este, muica poate masca gomotele de fond i de distragereminore.

ute i reda muica de relaxare sau aleasa mediere audio 5naintede a5ncepe sesiuneasaun timpul acesta, n func ie de ceea ce ti se potriveste mai bine.
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b4t4i binauralefrecven ele sunt o modalitate foarte bun4 de a relaxa mintea si corpul,aceste frecven e se urcain tren ta creier pentru a aluneca 5ntr- o starede relaxareprecum i contribuind la reducerea o minte hiperactiv4.

1.) 6ee mai bune ori pentru a medita

'e i nu exist4 un anumit timp pentru a medita cele mai bune ori pentru a face acest lucrusunt primul lucru 5n diminea a sau ultimul lucru pe timpde noapte chiar inainte suntpe calede a merge la culcare.&tunci c6nd meditei primul lucru 5n diminea a va fi capabil s4intervin4 5naintede toate acele acelea i g6nduri negative vechi au o ans4 de adominante tiparele de g6ndire.

'imineata este o mare oportunitatede a te relaxee si pune- te 5ntr- un mod bun, carev4 va configurat pentru a avea un stres i liber4 i minunat l4s6ndu - v4 main m4sur4 s4se ocupe i de situa ii dificile.

&tunci c6nd meditei ultimul lucrupe timpde noapte,n primul r6nd v4 va relaxa i relaxa i - v4 a a c4 va drop off pentru a dormi cu u urin 4, ceea ce va a+uta , de asemenea, s4lini te ti mintea ta , astfel 5nc6t s4 ob ine i un nop i plin i revigorant i poten area dormi, plus c6nd te duci la culcare sentimentul relaxat ave i tendin a de ase trei sentimentulrelaxat i 5ntr - o starede spirit mai bun4 sena ie.

11) 6oncentrarea asupra respira ie

'up4 ce te i sentimentul confortabil au preg4tit pe deplin, 5nchide i ochii i s seconcentree pe respira ie. -tart pentru a lua ni te respira ii ad6nci lente. 3espira prin tine

nas si pe gura, ceeace face respira ia afar4 mai mult dec6t 5n respira ie. 26nd inhala i 5ncerca s4 umple pl4m6nii cu c6t mai mult aer ca tine poate, respira totdrumul i ine i ap4sat timp de c6teva secunde , apoise5mpinge 5ncet tot drumul afar4.

oti respira pentru conta de apte, de in timp de treiani, apoi expirati pentru num4rul deunspreece pentru a ob ine ai 5nceput. e de respira ie 5n respira ie v4 pute i imagina 5ncalm i pe respira ie v4 pute i imagina respira ia tot de tensiune sau de a respira 5n pacei expirati frica.

'up4 ce a i f4cut c6teva respira ii lent controlate profund i atunci c6nd sentimentul mai

relaxat, v4 pute i 5ncepe s4 se5ntoarc4 la respira ia natural4. &poi,5ncepe s4seconcentree pe respira ii. *bserva i sena iile de respira ie, trebuie doars fie con tien i de aercare curge 5n i n afara corpului dumneavoastr4 i observa i ridicarea i c4derea piept.

2oncentr6ndu- se pe respiratie este principala parte a sesiunii de medita ie, atunci tot ce mai trebuie s4 s4 se observe g6ndurile tale , dar nu fi deran+at de ei, nu- i +udeca i nu - i
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reista.7ita- te doar g6ndurile i s4 le permit4 s4 navighee pe dreapta prinn timp cecontinua i s4 se concentree pe respiratie.

12) /i0uai0area si imagini ghidate

*dat4 ce ai a+uns bine la meditativ pute i ad4uga viualiare i imagini ghidate la sesiunile tale.&cest lucru v4 va permite s4 profitepe deplin de aceste state profundrelaxat, carev va permite s4 atinge i 5n adev4ratele talente ascunse i creativitatea ncauln care ave i posibilitatea s fie

A face modific4ri personale

-timula creativitatea ta

#anifest scopurile

-chimba obiceiurile proaste

3elaxa i - v4 chiar mai ad6nc

ute i face o propria viualiare creativa,cu toate acestea pentru unii acest lucruse poatedovedi dificil4.-au pute i utilia un profesionist n cauln care s4 le urma i i doar s4 le permit4 s4 v4 ghida prin a+utorul imagina iei 5ntr - un stat profund relaxat sau sesiunidevia 4 n schimbare.

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12 Meditation Tips For Beginners.doc