Do you want to improve your concentration ability? Want to keep your mind calm in any stressful situation? If the answer is “Yes!”, then you should definitely practice the meditation. Here are some basic tips to start meditation at home:
Choose the Right Time for Meditation
There is no specific time for meditation but it is advisable for beginners to meditate in the morning time, while your mind is “empty” and when you are not tired. This is especially important for the beginner that you are likely to meditate only for 5 minutes in the first few weeks, so you do not have to get up much earlier in the morning. Later, gradually you have to increase the optimal 20-30 minutes (not more) your meditation time.
Choose the Right Place
Try to meditate every day at the same time and same place. It can be a corner of the room or a chair in the entrance hall. Make sure the place must be clean, calm, ventilated where you not likely to be disturbed. You can sit down or lie when meditating, find the position in which you are comfortable. A full-lotus or a half-lotus position is not compulsory to meditate, you have to just make sure that your back must be straight – this is important for right breathing.
Relax Your Body
Stretch your arms and legs; shake your fingers, hands and toes. Now focus on your breathing; inhale and exhale gently. There is no need to change anything in your normal way of breathing, just try to fully aware of your breath. If you still cannot fully relax, do not give up. Try to count your breaths as you inhale and exhale from 1 to 10 and than again and again.
Look at the Top of Your Nose
In order to exercise your concentration ability, start by looking at the tip of your nose. Point the look for no longer than 2 minutes to avoid having your eyes strained. You can do this few times a day, but each practice should not longer than 2 minutes, because if you try this for longer you can feel strain in your eyes or headache.
Practice Visualization Technique
Well, now move to the advanced meditation exercise i.e. visualization. Visualize a particular image in your mind – something nice and pleasant or neutral. In any case, it is strictly prohibited to imagine anything terrifying or unpleasant. For example if you decide to imagine a rose, here is how you have to do it. Observe it carefully, its color, size, shades. How many petals have it? Imagine how it is smelling, its touch. Try to feel its tender, soft, smooth petals.
This is an important exercise. When you learn to concentration on a particular image in your mind you can move to next stage easily.
Empty Your Mind
The last stage in meditation is “focus on nothing.” This is the most difficult part of meditation, and it requires a lot of practice and patience. After you master the visualization technique, practice it in reverse or to be precise “focus on nothing” – cast away every thought that might come to you. To empty your mind do not fight with thoughts that comes in your mind, it will have the opposite effect. Let the thoughts come in your mind just watch them and let them go, don’t follow them. At starting you may find it hard but with practice it will be easy for you.
Now you know that how to do meditation at home, find the time to practice. Once you will notice the benefits, you will be more effective at school or work, develop an eye for details, learn to remain calm in stressful situations and you will probably ask yourself, “Why did not I start meditating earlier?”