Many people have, year by year, tuned into their body and adopted more enriching lifestyles. In spite of the tendency of taking care of their mind and body, they still keep practicing meditation alike a little refrain and effeminate by participating in courses.
Meditation on a mat
Nowadays, meditation makes its own way into the mainstreams and is progressively common in our society.
If you are really excited at meditating, especially just get started, this is a perfect topic for you to know about meditation basics.
With the popularity of Internet, there is a lot of misunderstanding about meditation.
Importantly, you will never become a hippie or try to get out of meditation.
Actually, there are several ways to gain benefits of meditation without affecting your life.
Here are 3 basics of meditation made easy for you:
Basic Relaxation of Meditation
The key objective of this exercise is to liberate muscles tension. It is completely simple and just requests a bed or a mat.
How To Practice:
Basic Relaxation Meditation
Firstly, take off uncomfortable clothes like shoes, glasses, or tie. Lie flat on the back with 2 arms by your sides and your feet shoulder-width apart.
Secondly, breathe regularly and normally, and then feel your body weight on the surface. Make a deep breath and scoop slightly your head while contracting your neck muscles.
Thirdly, keep your body in that position for just a few seconds.
Once getting ready, slowly liberate your muscles while getting your head back to the resting position. When lowering your head, please make sure to breathe out gently.
Releasing tense muscles while breathing out gives you a soothing effect to complete the relaxation meditation process. Practice this exercise for each part of your body from your neck to your feet.
If you still feel insecure about meditating, this exercise is the only one for you. Hurry up to be awake and have a pair of lungs. The main goal of this technique is to give you a state of balance and focus.
How To Do
Like the relaxation meditation, this exercise needs you to be in a comfortable position. You perform it not only in the bed or on the mat, but also on your desk or even on a bus.
Step 1: Take a moment to loosen each of the parts of your body up by doing a deep breath and liberating the tense muscles when breathing out.
Note that your shoulder must blades dropping a little, and your neck has to make some slack as you do this technique.
Step 2: Breathe in and out by your nose during this practice without breathing through your mouth.
Step 3: Once being ready, try to take a long and deep breath. When feeling the air fill up your lungs, please focus on this action for just a few seconds.
Then, liberate your breathe slowly and stably. If you feel the air escape from your lungs, get hurried to do this action for another second.
The major purpose of this exercise is to make you aware of movements of your body to unify your body with your mind.
How To Do
Before practicing this exercise, it’s best to do several basic breathing techniques to make your body fine and relaxed. Usually, people stand on one foot. They can sit down, but it limits the range of movements.
Firstly, move your body with any shapes or directions that come naturally. You can start to move your hands.
Then, slowly do your way down to arms and legs. Mainly, use motion trajectories smoothly rather than abrupt movements.
Secondly, attempt to refrain from mentally picking the motion samples. Instead of letting your body control of your thoughts, please simply observe and be conscious of the movements.
Thirdly, after doing that for a while, come on and become conscious of the complicated form of the human body and how each muscles connect with the other. You can perform this technique as long as you really need. Once you are ready, let’s get out of the relaxation mode and stretch a little.
No matter what any type of meditation you pick to practice, there are several common guidelines you can follow:
- Your mind is very important to make the success of your meditation sessions. Try to be in the mindset while meditating. Ensure to be mentally ready for relaxation and open your mind to it.
- Concentrate on your posture. The right posture is also crucial to open the door for a balanced body to interact with a balanced mind.
- Takeoff and landing are the ultimate pieces of the well-done meditation session. Before beginning practicing any meditation, be sure that your surrounding environment is beneficial to this exercise to help you reap the greatest level of awareness.
- You can select to dim the lights or swing to some light music. Whatever any case is, please do what makes you feel fine and relaxed.
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After completing a session, take all the time to turn back to your reality prepare yourself physically as well as mentally for the stressful world outside your mind.