Padmasana (lotus pose), eyes closed, back straight, hands on the thighs open upwards, a gentle smile on the lips and an aura of peace - this image flashes in the mind simply by hearing the word meditation. But what does a person do with their eyes closed? How long have you been sitting like this? Here are some simple tips to get you started on your inner journey.
"Meditation is the gentle art of doing nothing," says Sri Sri Ravi Shankar. So why don't you do anything? Here are some simple steps for a beginner to meditate. When you practice regularly, you really don't dive deeper and deeper. So let's get started with these 10 tips for meditation.
1. Choose a convenient time - Meditation is actually a time of relaxation, so it should only take place when it is convenient for you. Choose a time when you know you will not be disturbed and you will be free to relax and enjoy yourself. The hours of sunrise and sunset, when day and night change in nature, are also convenient for practice.
2. Choose a quiet place - Just like a comfortable time, choose a place where you will not be disturbed. A quiet and peaceful environment can help you experience the pleasure and relaxation of meditation.
3. Sit comfortably - your position is also important. Make sure you are relaxed, comfortable and not swaying. Sit up straight with a straight spine; shoulders and neck relaxed and eyes closed throughout the process. A common myth about meditation is that you have to sit in the Padmasana (lotus pose) to meditate.
4. Keep your stomach relatively empty - A good time to meditate is before a meal. After a meal, you can fall asleep during meditation. But don't force yourself to meditate when you're very hungry. You'll have a hard time with colic or you'll even start thinking about food all the time! In this case, you can meditate two hours after eating.
5. Start with a few warm-ups - A few warm-ups or suksha yoga exercises before sitting for meditation help improve circulation, remove inertia and restlessness, and make the body feel more at ease. You will be able to sit still for a longer time.
6. Take a few deep breaths - this is again preparation for light meditation. Deep inhales and exhales, and it's a good idea to do nadi shodhan pranayama before meditating. It helps calm the breathing rhythm and brings the mind into a calm, meditative state.
7. Smile easily - you will notice the difference. By smiling gently throughout the meditation, you remain relaxed, calm, and experience the meditation better.
8. Engage in guided meditation - For a beginner, it is good to practice guided meditation. Your start will be easier. For example, start with this meditation by Sri Sri Ravi Shankar. All you have to do is close your eyes, relax, follow the voice prompts and just enjoy the experience. You can also choose from other online-guided-meditation according to what suits you best.
9. Open your eyes slowly and gently - When you are near the end of the meditation, do not rush to open your eyes and move quickly. Open your eyes slowly and gradually slowly become aware of yourself and your surroundings.
10. Experience freshness and enjoy your day - Meditation instantly gives you energy. Set aside a few minutes in your schedule to recharge for the rest of the day. Take this break and experience the wonders of meditation for yourself.