Meditation is very useful for a person, it helps to relax, relieve nervous tension and gain calm and self-confidence. You can learn to meditate at home on your own. Achieving a meditative state will take practice and time. After a certain period of time, you can gain experience and meditate in any convenient place.

How to start meditating at home

When getting acquainted with meditation, the question immediately arises of how to start practicing correctly in the absence of experience and outside help. As a result, beginners who independently learn the basics of meditation face some obstacles. These reasons do not allow you to start meditation, while having theoretical knowledge.

The basis for this may be:

• lack of time and lack of space for meditation;
• the desire to achieve the goal correctly and accurately;
• thinking that something is wrong and some changes are required.

Time for meditation

Some people can't start meditating because they believe they don't have time. But, as it turns out, time for these activities can be allocated even with a very busy schedule. Having determined for yourself the importance of meditation, you can choose a time period for it.

The best option for such training would be morning and evening; 15 to 20 minutes is enough to start with. A morning set of exercises will help you concentrate and gather your thoughts for the coming day. In the evening, such activities allow you to relax and bring yourself back to normal.

Meditation should be done daily, which will promote habituation. At first it will not be easy to get into the desired state, but over time, practical skills will allow you to achieve the desired result.

Study space

It is better to practice meditation in a room where no one will disturb you. Any cozy corner in the house is suitable for such personal activities. It is preferable to meditate in one place, but if this is not possible, you can do whatever it takes.

After a while, having mastered this art, the ability to practice in a crowded place will appear. This is one of the stages of mastery when it turns out to concentrate in a crowded and noisy space.

The desire to immediately do the right thing

In any endeavor, a person thinks through all possible solutions to make sure everything works out. Often, acquaintance with meditation is postponed until later, due to the belief that there is still little knowledge. But it will be better to start with little knowledge, and improve your skills in the process of learning.

Many people believe that before starting to study the art of meditation, it is very important to change something in their personal life. Some people think about quitting their job, leaving their family, or becoming a hermit. This is not uncommon, although it is partially true. According to tradition, yogis retired and devoted themselves to the spiritual world of meditation. Few are ready to do this; for the majority of people who are ready to take up meditation, this may turn out to be an obstacle.

Meditation at home

It is recommended to conduct daily meditation in one place and at the same time, thereby maintaining a daily routine. One of the conditions for a successful practice result is stability.
Before starting classes, it is advisable to ventilate the room, you can take a shower. There should be order in the place for meditation so that nothing creates additional obstacles.

An important thing in this process is the choice of position, which can be different, not necessarily the lotus position, the main thing is that it is comfortable and helps you relax. A straight back during exercise will help you breathe properly. At the beginning, if it is difficult to keep your back straight, you can lean on the back of a chair. Simply place your feet on the floor, put your hands on your knees and try to relax.

Some meditate with music or light an incense stick to calm themselves.

You can meditate by concentrating on your breathing. You need to focus on your breathing, breathe deeply and slowly. After listening to your sensations, you need to concentrate on them and on your breathing. So at this time there will be no opportunity to think about different things, which will help you relax and put your mind in order. This is the main essence of meditation.

It is possible to concentrate attention by repeating different phrases to yourself. To do this, you don’t necessarily need to recite mantras; you can come up with any phrase that will set you up for success. This will help you focus and relax while meditating.

The visualization method is also used for meditation. You need to turn on your imagination and imagine various images that will calm you down. By concentrating, for example, on the image of the seashore, you can relax and not think about extraneous things.

The most important thing in meditation is not to expect a quick and positive result. The effect may not appear the next day. These classes can be compared to the training of athletes, only the exercises are done for the mind, not for the body. Sports success is not instant, it takes time and patience. Likewise, the process of meditation requires practice.
There is no need to focus on the idea of ​​not thinking about something during the session. Since this can become an obsession that will be constantly in your head. The most important thing is to try to relax.
Analyzing your feelings before and after classes will help you better understand your personal consciousness.

Before and after a meditation session, you should not eat heavily. It is advisable to do evening sessions two hours before bedtime.

The most important thing in the process of meditation is that these activities are not coercive; in the case when it is not possible to concentrate, you can reduce the duration of the session.

Nowadays, people are often exposed to stressful situations and nervous strain. With the help of meditation at home, you can find harmony in your mind and improve your mood.

Where to start meditation for beginners at home? Most people who begin to practice meditation make this process very difficult. In fact, meditation is a very simple practice, but incredibly effective. People who start meditating change and grow very quickly. A core appears inside, a support that gives a feeling of confidence and calm. Of course, this also has a positive effect on health and in all other areas of life.

This article is written based on frequently asked questions from newbies. Many people want to meditate every day to see how the mind works and how it interferes with our lives. But most people quit after a couple of attempts. But meditation really gives you calm confidence and strength to achieve what you want. It just takes more patience and persistence to form the habit of meditating every day. I analyzed what most often worries my readers and wrote these meditation lessons for beginners at home. So, let's go.

Proper meditation for beginners

If you're completely new to meditation and just want to learn how to practice meditation as a beginner at home, you don't need to follow the strict advice that was written for Buddhist monks. Just like you don't need to follow the training schedule of an Olympic ski champion if you just want to enjoy the occasional ski holiday on the weekends.

Moreover, these tips can only harm you. It is unlikely that you will have the patience to sit every day for 3 months getting used to the lotus position with a straight back and not getting any result except internal struggle and damaged nerves.

Meditation can be practiced in everything, in any daily activities. The only thing you need to do for this is to keep your attention on what is happening at the moment, without going into thoughts about the past and future.

If it seems to you that nothing interesting is happening at the moment, then observe your breathing or the sensations in your body. Unlike thoughts, the breath and body are always in the present moment.

Meditation Poses for Beginners

When I first started getting into meditation, I read several beginner books and encountered meditation several times in yoga classes. All training materials began with advice on how to sit correctly and how to prepare a place for meditation.

Usually everyone is taught to sit in a cross-legged position with their back straight. This is, of course, very good if you have been doing yoga every day for 5 years before. But if you, like me at that time, do not have the flexibility of a gymnast, then there is no point in even trying to achieve peaceful states in such a position. Your back and joints will ache very soon, if, of course, you can sit in the lotus position at all.

This posture will only harm your meditation. For an untrained person, holding the body motionless in the lotus position requires physical activity. And an increase in physical activity leads to an increase in mental activity, while in meditation we, on the contrary, strive to reduce the activity of the mind.

Therefore, I strongly advise you to put aside all questions related to body position while learning the state of meditation.

Meditation is a state of inner silence and peace. The body should be in a relaxed, calm and motionless state. In whatever position you can remain in a motionless, relaxed state for a long time, meditate in that position.

This advice is often met with resistance, and even resentment, especially among yoga instructors. They give dozens of reasons why it is important to sit in the lotus position with a straight back. But don't worry too much about it. If you are serious about learning the art of meditation, you will still have plenty of time to practice the correct posture. But I am still sure that at least the first month you need to deal exclusively with comprehending internal states, discarding everything unnecessary. And then you can think about improving your practice.

When the body is comfortable, the desired mental experience is easily achieved, especially if you know how to use the nature of the mind to your advantage.

Meditation practice for beginners

Summarizing all of the above, you can create small instructions that will help beginners meditate at home.

• Sit in a way that suits you and where you feel comfortable. As if you were going to watch TV for half an hour or sit on the phone.
• Decide in advance how long you will meditate. You can set a timer with a soft and quiet signal.
• Place a watch or phone nearby so that during meditation you can see how much time is left until the end of the meditation. Feel free to glance at your watch as often as you like. Every time you think, “I wonder how long I've been meditating,” satisfy your curiosity instead of fighting your desire.
• Close your eyes and observe everything that happens inside you, resisting nothing and accepting everything as it is. Everything that happens during meditation is what should happen. Just be aware that this is happening.
• Then start observing your breathing. To make it easier, first concentrate your consciousness only on the inhalation, and release control as you exhale. Repeat to yourself: “inhale - concentration, exhale - relaxation. Inhale – concentration, exhale – relaxation.”
• Even if you concentrate your mind on one object, for example, on your breathing, thoughts will still continue to swirl in the periphery of your consciousness. This is fine. Mental relaxation and a state of meditation will still be achieved; thoughts will not interfere with this.
• When attention is distracted and you forget, this is also a normal part of the meditation process and is not a mistake. Calmly return your attention to your breathing and continue.
• After finishing the meditation, sit quietly for a couple more minutes. Just tell yourself: “meditation is over” and continue sitting, gradually returning to your normal state of consciousness.

That's probably all. This easy approach to meditation is the best way to learn to meditate at home. Once you have learned to concentrate on breathing for at least 20 minutes, and achieve deep mental relaxation as a result of such mental concentration, move on to more traditional methods of meditation.

Meditation lessons for beginners

Lesson 1 - Sit in meditation for 2 minutes every day

It seems ridiculously easy to sit for just 2 minutes. It seems to us that the harder the action, the greater the benefit from it. Meditation can be compared to physical training. Often, in a fit of enthusiasm, we want to do as much as possible, do squats a hundred times a day, and as a result we only have enough for two workouts. What if you take your time and do 2 squats a day for the first week? Just to form a habit and then gradually increase the difficulty?

With meditation too. Start with 2 minutes a day for the first week. If everything goes well, add another 2 minutes and meditate for the second week for 4 minutes.

At this pace, by the second month of practice, the duration of daily meditation will already be 10 minutes. And that's great! But start small.

Lesson 2: Make Meditation First Thing Every Morning

It is easy to say, “I will meditate every day.” And then forget about it.

Set a reminder on your phone for the time you get up. And place a note “meditation!” in a visible place. Tie meditation to an existing habit. For example, always practice after brushing your teeth. Soon you will feel uncomfortable if you don’t immediately sit down to meditate after brushing your teeth. This means that a habit has formed.

Lesson 3 - Don't get caught up in perfectionism

Don't get caught up in perfectionism. Most people who start meditating worry about where to sit, how to sit, what pillow to use... This is all good, but it's more important to just start. Start by sitting on a chair or on a sofa or in bed. If you feel more comfortable on the floor, just sit cross-legged. In any case, at the beginning it is only for 2 minutes, so just sit, without really thinking about whether you are meditating correctly. Later you will gradually improve your practice, but for now just sit comfortably in a quiet place.

Lesson 4 - Monitor how you feel

As you gradually get into the practice of meditation, simply scan how you feel. How does your body feel? Is your mind busy, tired or preoccupied with problems?

Lesson 5 - Count your exhalations

Now that you are settled, begin to observe your breathing. Focus on your inhalation as the air enters through your nose and into your lungs. Then watch the exhalation. At the end of the exhalation, count: one. And so on until 10, then start again from one.

Lesson 6 - Come back when you're distracted

Your mind will wander. The probability of this happening at the beginning is 100%. And that's completely normal. No problem at all. When you notice that you are distracted, calmly, with a soft smile, return your attention to your breathing. And start counting from one again. You may feel some disappointment, but know that this is normal. This is practice and you will be distracted often for a while.

Lesson 7. Develop self-love

When distracted from meditation, out of habit, we can become angry at our thoughts and criticize ourselves. It is better to gradually move away from this. When you notice thoughts and feelings arising during meditation, treat them kindly. See them as friends, not enemies. It's part of you, be kind to yourself.

Lesson 8 - Don't Worry That You're Meditating Wrong

You will feel like you are doing something wrong. Don't worry, there is no perfect way to meditate. Meditation is always different for each person. Just be happy that you're doing it.

Lesson 9 - Don't worry about stopping your self-talk

Many people think that meditation is about stopping the internal dialogue and clearing the mind of all thoughts. This is wrong. Sometimes this may happen, but that is not the purpose of meditation. If you have thoughts, that's okay. Everyone has them. Our mind is a factory of thoughts, and we cannot just shut it down. Instead, simply try to focus your attention, bringing it back to the object of meditation whenever it begins to wander.

Lesson 10 - It's okay to be distracted

When you have distracted thoughts and feelings, try to stay with them for a while. Yes, I know that above I said that you need to return your attention to your breathing. But after you've already practiced this for about a week, you can also try just staying with the thoughts and feelings that arise. As a rule, we always try to avoid unpleasant feelings and thoughts, such as anxiety, irritation, disappointment. But it is surprisingly useful sometimes not to avoid them, but to stay and be with them for a while. Just be with these feelings and look at them with curiosity.

Lesson 11 - Know yourself

The practice of meditation is not just about focusing your attention, it is about learning how your mind works. What's going on inside? By watching your mind wander, become frustrated, and avoid difficult feelings, you can begin to understand yourself.

Lesson 12 - Make friends with yourself

When you begin to know yourself, do so without criticism. You meet your best friend. Smile and give yourself love.

Lesson 13 - Practice Body Scanning

When you have some success in concentrating on your breathing, try another exercise. Take a thorough scan of your entire body. Focus your attention on one part of the body, feel the sensations in that part of the body, tension or relaxation. Move your attention throughout your body, starting with your toes and slowly moving up to the top of your head.

Lesson 14 - Focus on Lights and Sounds

Again, after you have practiced observing your breath for at least a week, you can move on to other objects to observe. For example, the light around you. Just sit with your eyes open, look at one point and pay attention to the light in the room you are in. On another day, simply focus your attention on the sounds around you.

Lesson 15 - You can meditate anywhere

If you travel or work a lot, you can meditate anywhere, even in the office. In the park, on a trip, or while you're walking somewhere. Sitting meditation is a good practice to start with. But gradually awareness moves into everyday activities, and then simple walking can become meditation.

Lesson 16 - Use audio meditations

You can try meditating with audio instructions if that helps you. Many people find them very useful.

Lesson 17 - Meditate with Friends

I like to meditate alone, but you can try it with friends, your wife, or your husband. Or simply make a commitment with a friend to meditate every morning, check in with each other, and support each other.

Lesson 18 - Find a Community

Even better is to find a community of people who meditate and join them. Or find an online group and communicate with them, ask questions, get support, support others.

Lesson 19 - Don't look at the clock while meditating

When the meditation time increases to at least 10 minutes, it will be tempting to open your eyes and look at the clock during practice. How much more is left? I decided for myself that it was better not to do this for two reasons. If there is still a lot of time left, you will feel frustrated and ruin your practice. And if there is little time left, you will scold yourself for not holding back and interrupting the meditation just before the end.

Lesson 20 – Smile after practice

When you finish 2 minutes of meditation, smile. Thank yourself for taking the time to get to know yourself and make friends with yourself. These are amazing 2 minutes of your life.

Meditation is not always easy or pleasant. But this activity brings truly enormous benefits. I am sure that these meditation lessons for beginners will be useful to you, and the practice of meditation will become firmly established in your life.

See you later!

Your Rinat Zinatullin

Every year the number of people wishing to learn spiritual practices and yoga increases. There is now plenty of information on the theory and practice of meditation for beginners in various sources, however, not everywhere you can find the answer to the question: how to start meditating at home. Practice for beginners as a mind control system has been known for quite some time However, given the current level of information load on the body, it has become especially popular.

Meditation for beginners is a type of practice with which you can relax, put your thoughts in order, or just relax after a hard day at work. With the help of meditation at home, you can achieve the effect of being in a state of here and now, and with deep meditation you can enter a state of complete relaxation of the entire body and mind.

A simple practice for beginners will suit everyone and will be useful. Once you start lessons, you will soon stop worrying about little things and find harmony and happiness.

Effects of meditation at home for beginners

With proper practice, a beginner can achieve great heights and all enlightened people know about this. With the help of this technique it is possible to recover from many diseases and increase immunity, but that’s not all. By restoring the energy of the body, your memory and many other mental abilities, such as speech, logic or creativity, will improve. Many people pay very little attention to themselves; they are busy with constant problems and affairs, worry about the future, and are upset about the past.

Lessons at home will bring you back to the present moment of life, and even help you adjust the future. Your life will completely change in the process of regular lessons. The most complex and neglected problems can be easily solved by using the power of your inner self; your subconscious mind itself will help you. Many people do not realize that they have an inner self, an ancient mechanism of self-regulation in the body.

How to meditate at home without a guru?

There is nothing easier than sitting and doing nothing! However, it is not. The brain, which constantly dictates to us to do something, pays attention to everything, leads us to a state of sadness or happiness. Many sources provide an esoteric approach, which immediately discourages doing something, since the process seems very long and difficult. In fact, getting very tangible results is quite simple.

You will need a comfortable place where no one will disturb you, you may need earplugs, in the first stages, it is required that there are no distractions, it is best to start sitting in a Turkish position so as not to fall asleep during the session. Before you start, say the sound “OM” three times, it will relieve tension.

During classes for beginners, do not get hung up and do not think about the result, try to relax so that energy flows through your body without tension. Close your eyes and feel your body. Then take three deep breaths in and out, and continue breathing at your normal rhythm. If you can't stop thinking about your business, then start concentrating on your breathing. Inhale cool, exhale warm.

Meditation for beginners is a way to simply be yourself here and now. If you succeed, then you are on the right track. It will get better and better every time, don't rush.

Pose for meditation at home

The best position for practicing is the lotus pose; it originated in ancient times. The lotus pose is a difficult pose for beginners, with the foot resting on the opposite thigh. It is unique in that it helps to conserve energy and accumulate it inside. But not many will be able to sit for more than 5 minutes in this position; the body quickly makes itself felt and it will be impossible to concentrate.

Try spending 5 minutes twice a day and soon you will be able to sit in it for a long time. There is a safety precaution: you cannot tolerate it when your joints start to hurt, as this can lead to damage to the cartilage.

Determine which yoga is right for you?

Choose your goal

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What is your physical shape?

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What pace of classes do you like?

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Do you have musculoskeletal diseases?

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Where do you like to work out?

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Do you like to meditate?

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Do you have experience doing yoga?

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Do you have any health problems?

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Classic yoga styles will suit you

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Yoga Iyengar

Try also:

Kundalini yoga
Will help you:
Suitable for you:

Yoga Nidra
Will help you:

Bikram yoga

Aeroyoga

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Determine which yoga is right for you?

Techniques for experienced practitioners will suit you

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.
Will help you: relax, relieve stress, discover yoga.

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Try also:

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

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Determine which yoga is right for you?

Progressive directions will suit you

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.

Will help you: relax, relieve stress, discover yoga.

Try also:

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

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PLAY AGAIN!

There is also a lighter version of the lotus pose called half lotus. In it, the bent leg should rest against the crotch, the other leg lies on top in the same position. In both poses, energy will accumulate inside you and rush most quickly to the upper chakras.

Don't forget about safety precautions. There is no need to overdo it, do everything slowly and in moderation. If your body bends poorly and you find it difficult to do this pose, you can take any comfortable position.

An important aspect of meditation at home is stillness and relaxation. If none of the poses that we have reviewed suit you, then choose the position that is most comfortable for you and ensure maximum comfort for your body. Lying down during meditation is not recommended, as you may fall asleep and there will be no effect from the lessons. Do not worry when you experience sensations such as itching, heaviness and pain in some parts of the body where muscle tension occurs.

What time should beginners meditate?

It is best to devote time to this process in the morning and evening. Twenty minutes in the morning and the same amount of time in the evening. The morning is the ideal time to practice, as there is an opportunity to free the mind in order to live the day in peace and harmony. In the evening, after a day of work, people come home tired and aggressive, all because energy was wasted in huge quantities. Meditation will help relieve stress and relieve you of worries.

Meditation is a daily practice, don't forget to do it every day. If you start doing it for 21 days, it will become a habit, like brushing your teeth. Forty minutes of time is not much, and everyone can set aside it for practice. Many people complain that they don't have enough time and they make excuses for everything and it's all laziness.

The brain is so lazy that you will come up with a bunch of reasons not to do it. Understand one thing, you are doing this for yourself, for your health. Mostly people are so immersed in the material world that they forget about the mental component of life.

If you really have a lot to do, then get up an hour earlier, since the time spent on meditation at home will replace the whole night, you will feel cheerful and harmonious.

Many people simply don't realize all the benefits that can be gained, so break through your mental barriers and try to discover meditation at home.

And finally, I would like to wish you good luck; I hope the article will help you understand and begin to take steps towards your spiritual development. Don't put it off until tomorrow, start right now.

If you have the skill of meditation, you can quickly and easily relax, and also receive tips from higher powers. However, developing this skill is not easy. In this article you will find information about what meditation is for beginners and how to learn how to meditate correctly at home.

What it is?

Meditation is a mental exercise aimed at immersing a person in a special state of consciousness.

How deep this “special state” will be, and how much it will differ from the usual one, depends on the skills of the meditator. Therefore, in modern realities, meditation is usually understood simply as a state of deep relaxation.

However, even such ordinary relaxation turns out to be very useful not only for resting the mind and body, but also for receiving important information from the world.

Preparation

Choose and equip a cozy place

It would be great if it was a separate room. But if this is not possible, it is enough to select a corner in any part of the apartment. The main thing is that it is quiet there.

It’s great if you put a coffee table in the corner intended for meditation, and place a candle and a small bouquet of flowers on it. Place a small pillow in front of the table on which you can sit so that the burning candle and flowers are in front of your eyes.

Now forget everything you read before!

Now forget everything you read before! Yes, setting up a meditation corner is important. But beginners can easily do without all these bells and whistles. It is possible and even necessary, since the lack of round cushions for sitting and vases of flowers on the coffee table often become obstacles to starting to learn meditation. Meanwhile, all these things are useful, but not fundamentally important for learning meditative practices.

Therefore, if you don’t have a coffee table and a zafu, just use any quiet corner in the apartment. Sit on a rug, on any cushion, in an armchair or on a stool. Just don’t lie down, because in this position you will most likely fall asleep.

Select time

If you seriously decide to master the practice of meditation, you must set aside some specific time for it, which will be available to you every day.

For beginners, a good time is before going to bed or early in the morning.

Prepare yourself physically

• Try to take a shower. If this is not possible, then at least wash your face.
• Wear loose, lightweight clothing. Never try to meditate in tight jeans.
• Take off your shoes.
• Have a light snack if you're hungry.
• Visit the toilet.

Choose a mantra

Many instructions on how to properly meditate at home for beginners advise beginners to choose a mantra - a combination of sounds, the utterance of which distracts from immediate thoughts.

The mantra can be any word of the native language. But words from other languages ​​work more effectively, the meaning of which, although known, is still far from instant understanding.

The combination of sounds “sow ham”, which means “I am” in Sanskrit, works well.

Find soothing music

You can meditate in complete silence. However, quiet, calm music works well for beginners.

For example, this one.

Or the sounds of nature.

How long to do the exercise?

But not all experts who teach beginners agree with this. Many people think that 5 minutes is too long. That's why they suggest starting with 2 minutes. But strictly every day at the same time.

The first week you meditate for 2 minutes. On the second, add another 2. And so on for 5 weeks until you reach a time of 10 minutes.

10 minutes of meditation is enough for many modern people. However, nothing prevents you from gradually increasing the duration of the exercises further up to an hour and a half.

How to monitor your breathing?

Any collection of tips on how to learn to meditate for beginners at home says that you need to breathe slowly, focusing on your breathing.

This is where most beginners make basic mistakes. They get upset and never return to exercise.

Therefore, it is important to know the following.

• Yes, you should only think about your breathing and relax. But you can't do it too violently. There is no need to monitor your breathing medically, that is, listen to yourself anxiously and suspiciously and think that you are breathing somehow wrong.
• You can’t force your breathing, gradually causing hyperventilation, a state that is in no way suitable for meditation or relaxation.

Most beginners struggle with just thinking about breathing all the time. Their thoughts float and float and return to everyday events, unpleasant experiences, etc. It's frustrating. A person begins to get angry with himself and get irritated.

It is precisely these emotions that kill all the desire to meditate and the very opportunity to do it.

Therefore, if you realize that you are no longer monitoring your breathing, but are thinking about the fact that you forgot to buy bread, you don’t need to start scolding yourself. Take it for granted. Yes, neither the first nor the second time you will be able to fall into deep meditation. This is fine. Try to refocus on your breathing. But don't do it with anger and resentment towards yourself.

Where to put your arms and legs?

We all know well the images of meditating people who sit either in a real Lotus position, or cross-legged, with their fingers folded into mudras.

For some people, such poses are comfortable. But many don't.

So if you are a beginner, don’t bother yourself with the fact that you have to sit in a certain “correct” way and hold your hands in a certain “correct” way.

Sit in a way that is comfortable for you. Hold your hands the way you want. Don't focus too much attention on this. Over time, you will find the most comfortable position for yourself. And it will not necessarily turn out to be a pose for meditating yogis.

Should I stop the flow of thoughts?

No need for beginners.

To completely stop the flow of thoughts you need to be a meditation guru. Therefore, do not strive for this, do not set yourself impossible goals that will only demotivate.

An approximate exercise diagram for a beginner

1. Sit in a comfortable position in a quiet place you have chosen. Make sure there are no distractions.
2. Play music suitable for meditation (optional).
3. Close your eyes and breathe slowly. Only through the nose.
4. Keep track of all your inhalations and exhalations. Just think about your breathing.
5. You can recite the mantra. You must say it either silently or out loud, but very quietly, barely moving your lips. If you have chosen the mantra “sow ham,” then pronounce “sow” as you inhale and “ham” as you exhale.
6. Think about breathing and, if desired, say a mantra during the time you allotted for your first meditations (2 or 5 minutes).
7. Then let go of your thoughts about breathing and sit quietly with your eyes closed for another 1-2 minutes. Just at this time, you can understand something that you have been thinking about for a long time, make a decision that has not been given to you for a long time, and receive some important intuitive information.
8. Repeat the procedure every day at the same time, gradually increasing its duration.

What can't you do?

In order for beginners to learn how to meditate correctly at home, they need to know not only what to do, but also what not to do. Namely:

• lying down during meditation, as well as sitting in an uncomfortable position, experiencing back pain;
• practice after an overly heavy lunch;
• Trying to meditate in a noisy, annoying environment or in a state of tension because you are about to be disturbed;
• set unrealistic goals, for example, to fall into deep meditation the first time, to completely stop the flow of thoughts, to meditate for an hour or more;
• scold yourself for not being able to do anything and being distracted all the time.

The main thing that any beginner who wants to learn how to meditate properly should remember is that the learning process is long. It requires a lot of time and effort. And if you are not ready to spend it, then there is no point in starting training.

How to learn to meditate at home? Instructions for beginners

Tags: Meditation. Where to begin?

On the Internet you will find a million articles about how to learn to meditate. Most of them come down to simple instructions: sit in a certain position, concentrate your attention on some object (a burning candle, a mantra, your own breath, etc.) or imagine some images, and you will be happy.

I cannot say that such instructions are incorrect. Their problem is that for a beginner who has decided to start mastering meditation, they are absolutely insufficient, since they do not take into account a lot of important nuances.

In this article I want to give step-by-step instructions for those who want to learn how to meditate. In this case, I will pay special attention information that is rarely talked about despite its importance.

I also recorded a video for beginners to meditate. Here it is:

So, step-by-step instructions for those who want to learn how to meditate. It is ideal for those who want to master the practice on their own without leaving home.

Step 1. Decide what meditation is and why you need it personally

Where to start mastering the practice? The vast majority of beginners immediately begin to try various meditation exercises. But in fact, there is no point in trying to learn how to meditate if you don’t know what meditation is, what its essence is, and, most importantly, if you don’t understand why you personally need this practice.

• What is the essence of meditation? What happens when a person meditates? What's the use of this?
• What goals do you want to achieve through meditation?
• How can meditation help you achieve your goals?

By being too lazy to answer these questions and skipping this stage, you are practically 100% guaranteed to give up meditation in a week at most: for visible results, you need to regularly devote at least 15-20 minutes a day to meditation. It seems that this is not so much, but you will not be able to find even this time, and it will be difficult for you to discipline yourself without a clear understanding of why you are doing all this.

Contrary to what many people think, meditation is not a mysterious mystical rite, thanks to which you come into contact with spirits, fulfill wishes with the power of thought, move objects and perform other miracles.

Meditation is a technique whose effectiveness has been scientifically proven. It helps you learn to better manage your own consciousness.

In order to keep yourself in good physical shape, you need to play sports and get regular physical activity. Otherwise, the muscles will begin to decay and atrophy.

The mind, like the body, needs regular training. Tiring thoughts in your head, inability to manage your own emotions, fixation on the negative aspects of life and inability to find joy in everyday events, chronic stress, inability to achieve what you want - these are just some of the manifestations that it’s time for you to start working with your own consciousness.

In order to get your body in order, you can join a gym or do a set of exercises at home. In order to train your own consciousness, you should learn to meditate.

If you want to understand in more detail what meditation is, what its essence is, and what benefits it can bring you, take a look.

Step 2. Master the relaxation method

Relaxation techniques are exercises in which you focus on physical sensations in a specific way or imagine relaxing images. The exercises can be done independently, or using audio recordings and following voice instructions.
A description of one of these techniques can be found.

Often such exercises are confused with meditation. On the Internet you can often find audio recordings called meditations, but in fact they are relaxation.

The goal of relaxation is to achieve deep relaxation on a physical and emotional level. The purpose of meditation is completely different. As a result of meditation practice, awareness develops: a person begins to become more aware and understand himself and how his inner world works. This is a source of powerful internal changes, which, in turn, lead to achieving a state of inner balance, peace and relaxation.

So, we see that as a result of regular meditation practice, as well as when performing relaxation exercises, a state of relaxation and peace is achieved. But the effect of relaxation methods is much more superficial: during the exercise, relaxation occurs, but the cause of the tension is not eliminated. During meditation, the very reason that causes tension is eliminated. Therefore, the effect of meditation is more stable and deeper.

Despite the fact that the relaxation method is more superficial compared to meditation, it is very useful for beginners to master, and here's why.

Firstly, it’s difficult for most people to sit down and start meditating right away. Try to fix your attention on your breathing for at least 5 minutes, and you will understand what I am talking about. As a rule, it is difficult to maintain focus: a million distracting thoughts appear. And in general, it can be difficult for a beginner to just sit motionless in one place for so long.

Relaxation, like meditation, involves fixating attention (on physical sensations, images, etc.). But this kind of fixation of attention is softer and easier to perform. During relaxation, attention is trained, and this prepares you well to start meditating easily, without the difficulties described above.

Imagine that you need to learn how to lift a barbell. To prepare your muscles, you will first lift small loads and then gradually increase the load. Relaxation is the same kind of preparation for meditation, allowing you to adjust your attention in the right way.

Step 3: Try a simple meditation technique

If you search on the Internet for descriptions of meditation techniques for beginners, you will find a huge number of them. Beginners are very tempted to choose more complex techniques, where they need to imagine interesting images, listen to mantras with some special meaning, etc. We subconsciously believe this: the more complex the technology is, the more effective it is.

This is not the case with meditation. Usually, The simpler the technique, the more effective it is. All the complex bells and whistles are just tinsel that entertains our minds, but does not give any special result.

My blog contains enough descriptions of meditation techniques for beginners. In this article you will find an overview that presents as many as seven different meditations with which you can begin mastering the practice.

Step 4. Choose the correct body posture for meditation

Often people place too much emphasis on body posture during practice. Often beginners pay so much attention to this that they destroy the process of meditation itself.

Therefore, my recommendation for beginners to meditate would be this: do not strive for an ideal body position. Body posture is something that can help you tune in to practice, or it can seriously hinder you. For example, if you start meditating while lying down, you risk falling asleep. If you meditate with a slouched position and a crooked spine, you will add unnecessary tension to your body and this will hinder your practice.

But if you sit with a perfectly straight back, in a formally correct position, and your back hurts from the unusual load, this will also interfere with practice.

Therefore, first of all, you need to focus not on externally correct poses. You need to understand the principles by which body posture is built during meditation, and based on these principles, select the optimal body position for yourself. Read more about this in this article. In it you will find both a detailed description of specific meditation poses and an explanation of the general principles by which body postures are built.

Here I will only briefly say which body position is best for people starting to meditate.

You can just sit on a chair. It is important that your legs are uncrossed and firmly on the floor, and your back is straight. If you find it difficult to keep your back straight for a long time, place a pillow under your back, as shown in the picture:

Another comfortable pose for beginners is sitting cross-legged. There is one caveat here. It is better to sit on pillows so that your pelvis is slightly higher than your legs. In this case, your legs will not become numb, and it will be much easier to keep your back straight. You can also place pillows under your hips to prevent them from bearing weight.

Make sure that your body posture during meditation is comfortable and convenient for you. There is no need to go through pain and tension, especially if you are just starting to master the practice.

Many people find themselves falling asleep during meditation. If this story is about you, read this material.

Finally, another common difficulty is related to the environment during meditation. Having decided to learn to meditate, people often try to create some special conditions for practice: ideal silence, a pleasant environment, etc. But sometimes it is difficult to implement. Small children, noisy neighbors, barking dogs, relatives demanding your attention at the very moment when you decide to take time for yourself - these are things that can disrupt the course of your practice if you don’t know how to deal with them correctly. There is an article on this topic.

How to learn to meditate at home? Features of mastering practice at home

The decision to learn to meditate on your own, without attending any courses or trainings, has its own positive meaning: you can start mastering meditation at home right now. There is no need to go anywhere, waste time on the road, adjust your schedule to your class schedule, etc.
You can put off mastering meditation indefinitely until later when planning to take a course. Or you can take the first steps towards learning to meditate right now, without leaving your home.

However Learning meditation at home has its own nuances. Let's talk about them in more detail.

Firstly, there is a lot of information about meditation on the Internet, and, unfortunately, only a small part of the material is of high quality. It can be quite difficult for a beginner to distinguish useful information from useless or even harmful information.

It will help you to choose the right literature. It contains all the necessary recommendations to protect yourself from low-quality materials and choose for yourself only what is truly useful. Inside this material there is a list of books about meditation that you should read.

Another difficulty that anyone who wants to learn to meditate on their own at home runs the risk of encountering is the lack of feedback. When you begin to master the practice, you will inevitably have questions that require answers. If you do not find answers, mastering the practice may slow down.

Therefore, it is important to find a way to get answers to your questions. In the modern world, this is absolutely possible to do without leaving home. For example, you can ask me questions in the comments to articles on this blog.

The last important nuance of mastering meditation at home is that, unlike practicing in a group, you do not have an external incentive to meditate regularly. Classes in a group mean that you willy-nilly go to classes again and again, and this ensures regularity of training.

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