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5 important beginner tips for meditation

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The positive effects of meditation have got around in the meantime. A great contribution to the dissemination and recognition of this method – even outside the spiritual scene – has the American physician Jon Kabat-Zinn, who has proven in years of practical studies, the effectiveness of meditation on health lillian too. Regular meditation can therefore reduce blood pressure, cure various diseases and also help with depression. Enough reasons to try for yourself and give your life more rest – and maybe get rid of some complaints. Here are 5 tips on how it works for you with the meditation.

1. Create the right environment

It’s best to set up a room of silence. Choose colors that make you feel good. The meditative ambience can be created simply by beautiful statues of Buddha, Christ or an Indian deity. Also a nice picture, for example of a sunset over the mountains supports the quiet mood. It is not necessary to prepare a whole room for the quiet moments. It is enough to have a corner where you can sit undisturbed – either in your favorite chair or on a nice meditation cushion.

There, too, can be one or the other meditation element accommodate, such as the pretty meditation cat. However, it should not be the bed because the subconscious associates it with sleep. You would probably fall asleep relatively quickly. It is important that you are undisturbed and happy to sit there.

2. Take your time

It is crucial to reserve for the meditation about 20 minutes a day, in the beginning even 10 minutes are enough. This can be in the morning directly after getting up or in the evening after work. The morning spiritual collection has the advantage that you start the day relaxed and focused. The downside is that you have to get up early in the morning The evening meditation should not be too late because the body is already in sleep mode and you are probably too tired for the mental exercise. Ideal is the time after dinner, as you will not be distracted by feelings of hunger.

The end of the time phase can be easily signaled via your mobile phone or – who likes it gentler or more stylish – via a special meditation timer or even with a real singing bowl and the singing clock of Dayasa.

3. Sit or lie down?

The next question is which position you should meditate best. When lying down, there is a danger of falling asleep – which is not so bad if it does not happen every time. It just shows that you probably need a little more sleep For quiet meditation, we recommend sitting, whereas for guided meditation , lying is recommended.

To help you relax while lying or during longer meditation, keep your body warm. Only if you do not feel cold can you relax. A good purchase is a virgin wool mat, which protects from the cold from below and is cuddly. Heat from above brings a big and cuddly blanket. For sitting meditation, the sofa or chair is more upright, but for the energy flow, you can sit comfortably on the meditation cushion or bench.

4. Come to rest

How do you calm your thoughts? A proven method is to watch your breath. Focus on regular inhalation and exhalation. Or speak (or think) the word “let go” at regular intervals. The thoughts will initially flow on you like an infinite river. Just let it happen. After a few minutes and continuing to observe your breathing, you will find that your thoughts gradually come to rest and settle like sand on the bottom of the river. The more experienced you are, the faster it works.

One trick to stopping your mind completely is to think something your brain can not do, such as “The next thought is green.” You will observe how your brain literally trembles and you can spend a moment in nothingness. The art is to expand this moment over time.

5. Silent meditation or with music?

Try it. There is a whole range of the best meditation music that supports the trance (e.g. Oceanflute by Dorothee Fröller) or is very well suited as a relaxing background (eg Inner Universe by Mitsch Kohn). Music can also be helpful for your inner focus by listening to it consciously. With sound you can also subliminally influence your mood. Of course, there are also a variety of excellent guided meditations for all sorts of topics such as by Robert Betz, etc.

The silent meditation, however, has that they can be carried anywhere easily the advantage. We encourage you to just meditate with music and see how you like it. Maybe it enriches your time of inner contemplation. If it bothers you, let it go again and just go into the silence.