Meditation is a method of calming the mind, relieving depression, and practicing patience, which helps improve mental health. To maximize the benefits of meditation, you need to know the correct meditation posture. The article below from Buddhist Products will help you learn about 12 principles to help you meditate properly.
What is meditation? 12 Principles of True Meditation to Help Calm the Mind
I. What is meditation?
Meditation is a method to help bring the mind into a state of peace, thereby eliminating negative thoughts and reducing excessive anxiety and stress. In other words, meditation is a way to control the mind and help return the body to a state of peace and stability.
Meditation helps in improving mental health very effectively. By meditating, almost all the worries, anxieties and stress will go away. Apart from this, this method also helps in increasing creativity and concentration. Thanks to this, you can take many new initiatives, improve performance in studies and work.
Second. Instructions to meditate properly to give relaxation and peace to the mind
Meditation is not just about sitting and relaxing, but you also have to follow some principles. To maximize the benefits of meditation, you need to focus on the following correct meditation posture:
- Sit quietly on a flat surface that is comfortable for you
- Adjust your sitting position so that your back, head, neck and spine remain straight
- Cross your legs on the floor, keeping the thighs and shins straight from ankle to knee, forming a 90-degree angle.
- Place your hands lightly on your knees or thighs
- Eyes half closed, hands, shoulders and chin relaxed and in a state of meditation.
1. Adjust your sitting posture
Meditating in the right posture will help you easily enter a deep meditative state and maximize the benefits of meditation. First of all, you need to choose a favorite place that is quite quiet and comfortable. You can sit on a pillow, cushion, chair or handkerchief, etc., but if possible, sit on a flat surface for best posture.
Sitting in the right posture helps you easily enter a deep meditative state and maximize the functions of meditation
2. Keep your spine straight
Sitting in the correct posture will help ensure that areas like the spine, shoulders and neck are not affected during meditation. You need to adjust your back, neck and shoulders so that they are in line with your spine. You can learn how to keep your spine straight while meditating by following the steps given below:
- Slowly lift the entire body up to lengthen the spine.
- Take a deep breath, expand your chest.
- Feel the energy creeping up the spine and out of the top of the head.
- Gently adjust your breathing and keep your spine straight.
Attention, please be comfortable and relax your arms and entire body. Sometimes, during meditation, if you feel that your spine is not straight, you can adjust your posture. This will help in reducing conditions like curvature, spinal strain etc. while meditating at home.
3. Relax your arms – shoulders – chin
For two hands: Gently place your hands on your thighs with your palms facing down. According to studies, placing your palms facing down will help you feel more comfortable, concentrate, and release energy better in your body. Alternatively, you can also place your right hand on top of your left hand, allowing both fingers to lightly touch each other. Then, place your hands on your thighs, palms facing up. This will help in producing more energy and heat for the body.
For shoulders: Relax your shoulders as much as possible but still ensure that your spine remains straight. This will make the heart work better and the back will become strong and healthy. Note that you need to regularly adjust the height of both shoulders so that they are equal, avoiding a situation where one side is low and the other high.
For chin: You should keep your chin in the most comfortable and natural position. Try to relax your facial muscles, let your chin drop slightly and do not put pressure on your head and neck. If you press your chin tightly against your body or tense your facial muscles, this can lead to difficulty breathing, shallow and interrupted breathing during meditation.
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4. Eyes half closed
You need to keep your eyelids, eyes and face soft and relaxed by slightly closing your eyes. It creates relaxation and helps limit distractions and loss of concentration while meditating.
If you are not used to closing your eyes while focusing, you can also open your eyes and look steadily at one point. However, you need to be careful about turning your face after some time to keep your mind alert and avoid facial strain.
Before starting the meditation you should choose one of the two forms. Applying both will easily distract you and affect the effectiveness of meditation.
Slightly closing your eyes while meditating can help you relax and limit distractions.
5. Choose location
Space plays an important role in promoting the effectiveness of meditation. Before starting, you will need to choose a quiet place and turn off mobile devices, TV or computer to ensure that you will not be disturbed during the meditation process.
6. Set a time and commit to completion
Setting appropriate time targets is also an important factor. Setting a time that is too long may lead to boredom, while setting a time that is too short will not ensure the effectiveness of meditation. The ideal meditation time for beginners is around 5 to 10 minutes.
7. Focus on rest
You should determine the meditation position that makes you feel most comfortable. Apart from sitting cross-legged, you can also sit on a chair or the floor, as long as your body is in a relaxed and comfortable position.
8. Pay attention to your breathing
Breathing properly is also an important factor in helping to create a feeling of comfort and relaxation while meditating. Focusing on your breathing can help you sustain a meditation session for a longer period of time. However, you should avoid analyzing your breathing as this will affect concentration, reducing the effectiveness of meditation.
9. Pay attention to thinking
Most people new to meditation often face the difficulty of wandering thoughts. The most effective way to limit this condition is to direct your thoughts towards your breathing. This does not mean that you will control or analyze your breathing. Directing thoughts toward breathing simply means focusing on breathing, concentrating the breath on the nostrils. When focusing on breathing becomes a habit, you will easily overcome long meditation sessions.
10. Don’t put pressure on yourself
Meditation is a subject worth your dedication and time to practice. However, you shouldn’t be too hard on yourself. Spending too much time practicing will not always yield quick results. You should practice meditation at a moderate level only. Instead of trying to force yourself to meditate for long periods of time, you should focus on listening to your body and spirit to discover what you really want when you begin meditating.
Instead of forcing yourself to meditate for long periods of time, focus on listening to your body.
11. Combine it with a frugal diet
To get the best results from meditation, you should eat a frugal diet with lots of vegetables and fruits and limit the use of too much meat. A diet rich in vegetables will help cleanse your body, relax your mind and make your body healthy.
12. Practice meditation at a fixed time
In how to meditate Effectively, it is necessary to meditate regularly at a fixed time every day to promote the best effects. You can choose to meditate every morning when you wake up or before you go to bed at night. This will help you feel at ease in your soul, sleep better, and work more productively.
Comment: Before starting meditation or any exercise, you should talk to your doctor or health professional to find an exercise regimen that is right for you.
Third. 3 basic, correct meditation positions at home
1. Lotus Quarter
This is one of the popular meditation postures that many people like. Lotus Quarter is suitable for beginners or seniors as it is easy to perform and does not require many complex postures.
doing: Legs crossed together, foot resting under the thigh or knee of the opposite leg. Keep your back straight, keep your hands relaxed, lightly placed on your knees.
Lotus Quarter is a simple meditation posture, suitable for beginners
2. Sell lotus flowers
This is a more difficult meditation posture, which is a combination of the simple lotus meditation posture and the complex meditation posture. Practitioners of Ban Lien Hoa need to warm up and stretch before exercising, especially the thigh muscles, groin muscles and ankle joints. For beginners, meditating in this position will initially cause muscle fatigue. But if you try to persevere and practice, in the long run it will help you feel healthy and not have pain.
doing: One leg rests on the thigh of the other leg. The legs can be kept in a straight, relaxed position or tucked under the other shin. The difficulty of selling Lien Hoa is to relax the body and at the same time concentrate on keeping the body in an upright position.
The level of difficulty at Ban Lien Hoa is high, requiring practitioners to warm up and stretch before meditating
3. Full Lotus Flower
The full lotus position, also known as the full lotus position, is a good sitting position in which the practitioner is required to sit correctly and with the correct technique to be able to fully utilize the benefits of meditation .
doing:
- Lock your feet together, using both hands to hold your right foot and slowly place it over your left thigh so that your heel is pressed close to your stomach, with the sole of your foot facing the sky.
- Then, using both hands, hold the left foot, bend it and place it on the right thigh. Then slowly pull the heels closer to the stomach, with the left leg pointing towards the sky.
Ton Lien Hoa requires practitioners to sit correctly to fully utilize the benefits of meditation
Above are some principles to help you meditate properly, thereby maximizing the benefits of meditation. Buddhist objects Hopefully this article has helped you improve your meditation posture and improve your mental health.
Wish you Amitabh Buddha.
