HOW TO LEARN TO MEDITATE FROM HOME: 10 SIMPLE STEPS - DUDAS - 2024

You can learn to meditate correctly and easily for the first time from home. If you are a beginner you can do it from one minute; In fact, it is recommended that you start with little time a day so as not to overwhelm yourself and leave quickly. In time you will be able to meditate for 10, 20 or more minutes.

You can choose between meditating sitting down (more recommended) or lying down at home. Before explaining how to meditate I am going to tell you something very interesting that has to do with the functioning of our brain and that will help you in this learning process.

Meditation is a practice in which the breath is consciously controlled to reach a state of physiological relaxation and free from worry. Although historically it has been more common in the East, today it is normal to speak of meditation in Europe and Latin America.

Meditating is not something mystical or religious, although it can be used for those reasons. The modern use is for relaxation and concentration; learning to meditate will teach you to relax, to be more aware of the world in general and your thoughts, and to avoid negative thoughts.

Meditating is very simple, although at first it is expensive because it requires practice. You sit in a comfortable place with a straight back; you close your eyes and focus on your breath; you start to breathe deeply; if thoughts come to you, you simply observe them and let them pass; You refocus on your breath.

In the first days you meditate for 3-5 minutes. After a week you can increase the time. It is recommended that you do it 1-2 times a day and at the same time, to adopt the habit.

With what I just explained you would already be meditating, but I will tell you a step by step with which you will learn better.

How to meditate step by step

Now yes, I show you the necessary steps to easily learn to meditate. Pay attention and try to integrate these steps that I explain below.

1-Find your meditation space

It is important that you choose a space where you can be alone and be calm. Your bedroom may be the best place for it. The setting to do the meditation is something very personal.

There are people who like to create an environment that encourages meditation such as lighting candles or incense. Others instead opt more for practicality and prefer not to use these elements. Either is good.

Many people prefer meditating to specific meditation music rather than meditating silently.

Meditation music helps to achieve a higher state of consciousness for two reasons. The first, music offers to focus on it which prevents your mind from wandering through your thoughts. Second, meditation music has higher vibrations than normal music and, therefore, gets you in a higher state of vibration.

I particularly like to meditate sitting in my desk chair in front of my window, as I like to feel the light on my skin. Sometimes I use music if I want to enter a certain state, and other times I do it without music since what I want is to feel the sensations and the silence of the moment.

2-Choose your mantra

A mantra is a sound, word, or phrase that you say silently repeatedly during meditation.

For example, the mantra Om is often used to refer to a deep vibration that makes it easier for the mind to focus on a particular sound.

Other people prefer to use mantras such as "peace", "serenity" or "breath" that helps them to connect with themselves and focus their attention on it instead of on the thoughts.

3-Sit in a comfortable position

The most common image we have of the meditation position is that of sitting on the floor with legs crossed, back straight, arms half extended, hands open upwards, drawing a ring joining the thumb and index fingers.

In my opinion, I find this position very uncomfortable and what makes me feel is not wanting to do meditation anymore.

I recommend that the meditation position be comfortable for you. That does not suppose a suffering of back pain and fatigue of the arms.

The meaning of muscle pain in meditation is that in life there is suffering, and one has to learn to tolerate suffering. That is true, but if you want to start meditating it is more difficult for you to be persistent if you feel pain every time you meditate.

Maybe you can get into that position further forward, when you already have a more solid workout.

At the beginning, I suggest you do it sitting on a chair or an armchair, with your back straight against the backrest and your chin slightly set.

I advise against doing it stretched out in bed since it is easy for you to fall asleep and that is not the goal of meditation.

Once in that comfortable position for you, move on to the next step.

4-Simply, feel and observe

Observe with an attitude of curiosity what happens in your mind, without wanting to change anything. Just watch what am I thinking? What am i feeling

It is often thought that in meditation thoughts should be blocked, removed from the mind. They force themselves not to think anything.

It really is the opposite. You have to let the thoughts flow, not wanting to push them away but let them come and go, without giving them more importance.

You have to act as an outside observer, with an attitude of curiosity and without judgment.

For example, if you think "I have to go to deliver some papers", do not get involved in the thought generating chain thoughts like: "I have to print the papers", "Is there ink in the printer?", "Where is the nearest copy shop? ”, etc. it is simply one more thought, do not give it importance, let it pass…

Also observe with curiosity how your body is, you can do a scan of each part of your body. What sensations do I have in my hand? Try to relax every area of ​​your body.

5-Clear your mind and breathe

After observing your mind and body, try to clear your mind by focusing your attention on your breath.

Feel how the breath is in your body, feel how the air enters and leaves your nose, feel how the air enters and leaves through your diaphragm or feel it in your belly.

Feel how the air oxygenates your entire body.

The breath is your anchor, when your mind wanders into thoughts during meditation, let them pass and redirect your attention to the breath.

Start by breathing deeply and progressively making it more and more natural, without forcing it.

6-Repeat your mantra silently

Repeating your mantra can be very relaxing. It does not necessarily have to go according to the breath although many people prefer it. For example, in the beginning it is common to use "inhale" when the air enters and "expire" when you exhale.

But you can repeat your mantra randomly, "I feel peace and serenity."

7-Be grateful for this moment with yourself

Take advantage of this moment of meditation to cultivate gratitude. As you meditate, adopt an attitude of gratitude towards this moment that you are having with yourself.

You can say something like this:

“I am grateful to be able to have this moment of peace and tranquility, a space for myself. I appreciate being able to sit in this chair, being able to rest in it, my legs relaxed and my back supported instead of standing, with tired legs… I appreciate being able to be in this space, which welcomes me and picks me up, in which I feel safe and comfortable, and I smile because I feel good… "

Later, you can take advantage of this moment to be grateful for the things you have in your life that bring you happiness. Thank the people who are

by your side.

8-Meditation ends

Before ending the meditation, it is important that you re-observe how your body is. Perhaps new sensations appear and perhaps you feel that the parts of your body are more relaxed. Enjoy these sensations.

Also observe how your mind is now. Has something changed? You may notice that she is not as agitated as at first. Also observe how your emotions are now. What do I feel?

To finish, do not open your eyes immediately but should take a few seconds to reconnect with the world. Visualize first the place where you are. When you are ready you can open your eyes.

9-Practice regularly

Whether you really enjoy and find it useful to meditate depends on how regularly you practice it. Meditation is training.

Don't expect to relax and enjoy it the first time you do it. If you have the expectation that after meditating you will feel deeply relaxed, chances are you will not relax.

Don't try to meet expectations, just focus on connecting with yourself, in the here and now.

At the beginning of any meditation, the most common thoughts that usually appear are: “I'm getting bored”, “I'm wasting my time”, “I should be doing other more useful things”, “this meditation is a bummer”, etc.

If you have these thoughts it is normal, but they are just thoughts, let them pass and reconnect with yourself.

If you practice it regularly you will see that these types of thoughts will be part of the past as you will enjoy meditation more and more to a point that you will feel that you need it more and more in your life as it helps you feel good.

How long do I have to meditate?

There is no set time as optimal. I recommend that you start with a few minutes and gradually increase them.

For example, you can start by doing meditation for 10 minutes every day for a week. You can set an alarm so that you are not keeping track of time during meditation.

In the second week, increase the time to 15 minutes a day. On the third week, 20 minutes and on the fourth, 30 minutes a day.

10-Practice anywhere

The great thing about meditation is that you can practice it anywhere and it can be really very enjoyable.

Imagine doing the same thing you do in your room but in front of the sea, sitting on the sand of the beach, feeling the sea breeze, listening to the sound of the waves, and the sound of the waves being your anchor…

Or imagine being able to meditate in the middle of a forest, breathing a fresh and pure environment, feeling the humidity on your skin, listening to the singing of the birds and the rustling of the leaves…

You can also do them in places that you frequent more in your day to day, for example on the train. Observe how your breathing is, the sensations in your body, observe the sensation of movement of the train, etc.

References

1. How to meditate. Have steps. Taken from theguardian.com.
2. Meditation. Beginners guide. Taken from stopandbreathe.com.
3. How to meditate. Taken from personalexcellence.co.
4. Learn to meditate in 6 easy steps. Taken from chopra.com.
5. Meditation for people who don´t meditate. A 12 step guide. Taken from mindbodygreen.com.