How to Meditate for Beginners?

“How to meditate?”, “What is meditation for beginners?” Questions such as these are among the most frequently asked questions of recent times due to the pandemic. Before answering questions about how meditation is done, it is also very important to have an idea about what meditation is and why it is important. What is meditation? meditation for beginners Let’s take a look at why it is important and what meditation techniques are. We explain what you need to know at the beginning of meditation.

How to meditate at home Before answering the question, we need to make some preliminary preparations. Paying careful attention to the initial stages of meditation will produce more beneficial results, especially for those who want to meditate at home. When it comes to how to start meditation, your needs are not as much as you think.

If you are doing it for the first time, spending just 2-3 minutes a day will be an excellent start to get into this habit and see good results.

Meditation does not make you stop bad thoughts. Instead of focusing on this while meditating, enjoy the peace of mind of getting away from these bad thoughts that stress you and cause anxiety. Also aim for this.

meditation start What you need at this stage: An area where no one will disturb you and you can do simple movements. We recommend the home environment.

1) Sit on the floor or on a chair, keeping your back straight.

2) Create a comfortable and calm vision and release your eyelids.

3) Take a deep breath in through your nose and out through your mouth.

4) Close your eyelids calmly while breathing and continue breathing normally. Enjoy being present and alive in that moment. Continue this for 60 seconds.

5) Then, imagine that your body is rising and falling peacefully while you breathe.

6) Whenever you feel your brain drifting away from a sound, vibration, thought, or similar emotion, slowly bring the focus back to your breathing.

7) Slowly bring your full attention back to your body and the space around you. Then gently open your eyes.

After all this, take a little more time to think about how you feel and understand your mind better.

It all depends on your preference. You can design this environment in a way that makes you feel more peaceful in the area where you meditate.

Meditation for beginnersis a subject that needs to be understood well. When we say what meditation is, it is possible to make many different definitions. Meditation, especially for beginners, can be defined as gaining a healthy perspective on yourself. In meditation, the aim is to better understand these thoughts and feelings by observing them without closing them. Meditating is not about changing you into someone completely different or a better person than you already are.

Imagine a cheetah running at maximum speed using all its potential energy. When the cheetah runs out of energy, it stops suddenly, becomes out of breath, and begins to feel pain in its muscles. He becomes exhausted and knows he won’t be able to perform as well again without some rest.

We can assume that our minds are in a similar state to the cheetah example above when we are under constant stress. Thanks to meditation, we can completely get rid of this effect and have much more comfortable days mentally.

“How to meditate?” Before asking the question, it is necessary to know how valuable meditation is for us and our lives. While meditating, our mind regains the energy it lost. Thus, your brain will be rested, peaceful and able to make healthier decisions than before.

When we do sports, we strengthen our body and make it healthier. Therefore, our brain also feels the same need. Meditation creates the same affirmation for your brain. The organ called the brain gradually begins to shrink and lose its vitality after the age of 30, but meditation can largely prevent this and keep your brain in shape.

In the hustle and bustle of daily life, we cannot realize the signals our body gives us. A constant stressful mood, heaviness felt in the body, and an uncontrollable feeling of boredom are the main ones. As you ignore these messages, problems such as chronic fatigue, blood pressure and anxiety may arise.

When we say how to meditate, postures, techniques and types come to our mind. We mentioned that there is no one right way to meditate for everyone. It is important to use trial and error until you find the meditation technique that suits you. Because meditation movements and meditation techniques are endless.

Within all types of meditation, there are several subtypes open to exploration and practice. Meditation instructors may have different ideas about how often a person should meditate. It is very useful to mix genres or test different meditation approaches until you find the meditation technique that is right for you.

Mindfulness meditation is a meditation technique that tries to ensure that the meditator is aware of and present in the moment.

With mindfulness meditation, a person can become aware of his or her surroundings instead of focusing on the past or fearing the future. The best part about mindfulness meditation is that it can be done almost anywhere.

Research sums up the benefits of mindfulness meditation as follows:

• Reducing attachment to negative emotions
• Improve focus
• Improve memory
• Reducing impulsive, emotional reactions

Some evidence suggests that mindfulness can improve health. A study of African-American men with chronic kidney disease researchshowed that mindfulness meditation benefits lower blood pressure.

Mette Meditation, also known as Loving Kindness Meditation, aims to develop an attitude of love and kindness even towards one’s stressors, enemies, and “problems”. In the practice that starts with breathing, they fill the person with compassion and kindness. These feelings they accept, they then send them out to the world, to people, to their loved ones.

This type of meditation encourages feelings of compassion, both for the meditator himself and for those to whom he sends these feelings. Loving Kindness Meditation helps increase positive emotions. It is a useful meditation to cope with depression, anxiety and post-traumatic stress disorder.

This meditation technique encourages the meditator to scan their body to find areas of tension and relax. The goal when using this meditation technique is to notice tension in the body and release this tension.

During Progressive Relaxation, the work started from one point of the body continues until it spreads to the whole body. Meditation instructors also state that when using this technique, imagining a wave drifting over the body will help with this practice. This meditation technique helps reduce chronic pain and is also effective in creating regular sleep as it puts the body in a state of relaxation.

As the name suggests, Breathing Meditation is a meditation technique created for the practitioner to breathe carefully. In the practice, which is done by counting your breath and focusing on the breath, you just breathe and send the thoughts that enter your mind as they come. Breathing Meditation, which has benefits such as reducing anxiety levels, improving concentration and providing emotional awareness, is one of the most commonly applied meditation techniques.

While applying the Kundalini Yoga technique, breathing meditation is enriched with mantras. Practitioners experience this technique, which requires being physically active, as a group work with an instructor. Kundalini yoga can gain strength, reduce body pain, and have positive effects on anxiety and depression.

Zen Meditation, a branch of Buddhist practice, is also known as Zazen. The aim of Zen meditation is to find a comfortable position, be aware of your breathing, and observe the thoughts that come to your mind without criticizing them. Zen meditation, which is similar to mindfulness meditation, requires more discipline and practice. It is an ideal type of meditation for those who want to relax but are also looking for a spiritual path.

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The aim of Transcendental meditation, which is a spiritual meditation technique, is for the practitioner to go out of his body and rise. During practice, practitioners may use a mantra. While it is possible for this mantra to be determined by an instructor within certain rules, the choice of mantra may be left entirely to the practitioner. With this meditation technique, practitioners can gain spiritual experiences and gain higher awareness.

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