One of the most enjoyable exercises that I was able to learn while studying psychology was meditation. Although however, if I am frank, from...
One of the most enjoyable exercises that I was able to learn while studying psychology was meditation. Although however, if I am frank, from that first moment to date, there have been a few times that I practiced it.
The truth is that practicing meditation requires some training, which gives you a great ability to concentrate - and why not say it - physical and mental liberation that helps you deal with the burdens of daily living.
What is meditation?
Meditating is an exercise. As such, it requires training to achieve the goal, which would be mental and emotional freedom of both mind and body.
Meditating is associated with the spiritual traditions of the East, more specifically with Buddhism. However, right now people do not practice it as something linked to a religious belief, but in order to find peace and health in all aspects of their lives.
The influence of meditation on the body in general
Perla Kaliman is a doctor in biochemistry; She is also a researcher in molecular biology. Kaliman has spent much of his career researching the effect of diet, exercise, and stress reduction on the brain and health.
She and Richard J Davidson (an expert in meditation) conducted research that proved the influence of mindfulness ( mindfulness or meditation) and its influence on genes and proteins on blood cells.
The professional maintains that a person who usually practices meditation daily is someone who can deal with stress much more easily. In addition to this, your cardiovascular health and immune response of your body are much greater to fight against diseases and infections. Add to the above that it helps to preserve the integral health of certain areas of the brain, making it work much better both in concentration and attention. And it also makes the aging process much more pleasant and healthy.
But meditation in addition to influencing the physical aspects of the brain and the body in general, helps people to have greater control and understanding of their emotions and thoughts.
A person who practices meditation on a daily basis is more aware of his present, heals his past, and prepares himself to face the future, which is why he frees himself from both depression and anxiety.
How to practice meditation?
Meditating is relatively simple. I'm not going to lie to you, at first it can be frustrating to be able to achieve some peace of mind or leave your mind blank, but with practice and the process, it becomes easier to control.
Before entering the subject, you must make sure you have the necessary time and environment without interruptions in which you can do the full exercise. The time already depends on how much you want to invest in your meditation.
You must wear loose clothing; that is, it does not fit anywhere. If you wish, you can put on soft music and surround yourself with soft candlelight and aromas that contribute to your relaxation.
To begin with, what you should do is assume a relaxed position, either lying down or sitting in the lotus flower position.
With the legs that way or this other:
Relax your body
Adopting the proper position can help you stay comfortable and relaxed during meditation.
If you choose to sit you should keep your head slightly forward, your teeth slightly apart, and your shoulders relaxed. It's best if you keep your eyes squinted or fully closed in case you get too distracted.
Put your tongue on the roof of your mouth and swallow. This will create a slight vacuum that reduces saliva production and the urge to swallow.
Find the reason
Meditating must have a reason. Perhaps you seek tranquility, free yourself from negative feelings or emotions or even calm an emotional pain, and free yourself from the stress that it causes you. Whatever the reason, you must be clear about it to focus and release it.
With the reason in mind, the process begins:
1 Focus on your breathing
Breathe in through your nose, concentrating on each inhale and exhale. Feel your abdomen rise and fall. Don't control your breathing, just be aware of it. Clear your mind of everything except your breathing. The goal is to achieve peace and calm of mind.
-You can count your breath up to 10 to achieve better concentration.
-If you lose your account, start over.
2 Let the thoughts in and out
It is inevitable that thoughts do not invade your head, especially if you are worried; Therefore, the thoughts will inevitably arise in your mind, especially the first few times; so just let them emerge without delving into them or analyzing them. The goal is not to have any thoughts other than those that arise and, even so, to leave them without effect; so they will come out on their own.
Meditating is not only the search for tranquility but the tool that allows you to deepen your thinking and discover what is happening in your mind.
3 Learn to deal with common distractions
Sitting for a long time in this position can be uncomfortable and even painful. It may even make you sleepy, but you must work to let go of all those feelings. You will see that over time, your ability to tolerate these annoyances will expand and you will deal with them in a better way.
4 Increase the duration of meditation
The time is up to you. You can start with 15 minutes once a day. When you get more practice you can increase the time and the times you do it per day, but everything according to your taste and disposition of time.
Also on the Internet, there are several hundred guided meditations that can take you into this wonderful spiritual world that helps you connect with your person, your body, and your mind. Practice and you will see how your life changes for the better.