Meditation is a technique that has proven useful to improve in a wide variety of areas, both personally and professionally.
From the psychological discipline and from the promotion of mental health, various experiments have been carried out that conclude that practicing meditation regularly is useful to improve mood, as well as to reduce anxiety, stress and even to leave behind feelings. intrusive thoughts. If you want to apply it to your daily routines, keep reading. Here We will talk about how to meditate without going to classes, giving several examples of meditation
Below we present the most important tips to learn to meditate correctly without having to go to class.
1. Choose a quiet place
The first thing we must do to meditate correctly is Find a quiet place that allows us to focus on the here and now and in which we can maintain a state of relaxation and without distractions at all times.
The important thing is to feel comfortable in the chosen place, it can be either our room or the seashore, a park or a secluded corner of the city where we find the calm and balance that we so need to meditate.
If we choose to meditate in the room we can lower the light level to create a more appropriate atmosphere, lowering the blinds and disconnecting any appliance or device that may make noise and distract us.
2. Adopt a correct posture
Adopting an appropriate posture for meditation is the next tip that we must take into account to meditate correctly, as well as breathe calmly throughout the session.
Breathing should consist of slow intervals of inhalations through the nose and exhalations through the mouth that allow us to oxygenate the entire body in a calm and calm manner. until acquiring a cadence and a tempo that gives us relaxation
The body posture should preferably be sitting on the floor in the lotus position and with the back straight, the shoulders back and the muscles of the entire body relaxed.
In addition to that, this posture will help find the physical and intellectual balance so necessary to meditate and will allow us to focus on our breathing and the calm that this activity brings us.
3. Wear comfortable clothes
The clothes we wear are also of great importance to meditate properly and the most important thing we must keep in mind regarding our clothing is that it is comfortable and comfortable. do not distract us or make us lose the thread of meditation at any time
To achieve this, we must wear loose clothing whenever possible or yoga-type clothing that does not constrict us and allows us to maintain proper posture at all times. In addition to that, we must avoid wearing any type of accessory that distracts us, such as bracelets, watches, rings or accessories of any kind.
Finally, we must also take off our shoes and socks and keep in mind that the clothing must adapt to the environmental climate, and that it should not be too hot or make us very cold.
4. Adopt an attitude of concentration
Concentration on breathing is essential to achieve an effective and satisfactory meditation, which is why professionals recommend not paying attention to any of the thoughts that approach us at this moment.
When we have acquired more experience we can begin to meditate with our eyes open and focus on a specific point or on an object that we have nearby, pouring our entire mind into said fixed point.
5. Accept your own thoughts
As we have mentioned, once we are meditating it is normal for some positive or negative thoughts to approach us, what we must do is accept ourselves and not avoid them at any time.
These thoughts can be both daily life concerns and responsibilities that we must take care of, personal or family problems, or work conflicts.
Once accepted, we must continue focusing on our own breathing and focus our attention not on these thoughts but on the meditation process that we are carrying out. On the contrary, When we do not accept our own thoughts or we avoid them, they end up recurring and obsess us which interferes with meditation.
6. End in silence
To conclude any meditation session, regardless of the type of modality we put into practice, it is important to spend some time being silent with our eyes closed.
This step is important to reconnect with reality slowly and detach ourselves from the state of consciousness that we have acquired during meditation to return to our daily activities.
7. Progressively extend meditation time
For people who are starting to practice meditation, it is advisable to do them for a short time, a maximum of one minute; however, When we have already acquired experience and skill, we can progressively increase the time we dedicate to meditating
Like any other discipline, meditation is a relaxation activity that improves with practice and requires time to learn, so we can repeat the process little by little until we can extend the activity to 20 or 30 minutes.
Examples of meditation variants
There are a series of meditation techniques and variants that can be applied by those who are just beginning to learn this discipline. Below we briefly present the most common ones.
All of them can be learned in a short time and used with complete ease by anyone who wants to integrate the practice of meditation into their daily life.
1. Abdominal breathing
As we have mentioned, breathing is one of the key elements in correct meditation, and when we are sitting in the lotus position, this breathing must be done in the abdominal mode.
Abdominal breathing allows us to focus the body’s strength in the abdomen which will help us maintain the position on the ground for longer without hurting our back.
2. Repetition of a mantra
The mantra is the sound or word that is repeated in a loop during in meditation to reach an unconscious state that allows us to achieve balance during the process.
It is an oriental meditation technique widely used for millennia to achieve altered states of mind and the most used has always been the syllable “Om”.
3. Enhance the unconscious side
The ultimate objective of all meditation is to enhance the unconscious side of the mind, a part that we tend to leave aside especially in modern Western societies, always enhancing the conscious side of the mind.
Disconnecting for a few minutes each day from the conscious side and stopping trying to rationalize everything We will be able to reduce most of the problems and psychological alterations that affect us daily.
4. Japa Mala
The Japa Mala is a traditional Buddhist 180-bead pendant used in Buddhism and Hinduism. to count the number of repetitions done during meditation
This object can help us train our meditation and allows us to concentrate more on the mantra we repeat. In addition to that, it will help us improve our technique and increase our meditation time.
5. Tibetan bowl
Tibetan bowls are another element that we can incorporate into our meditation or relaxation sessions and that They emit a vibrant sound that helps us achieve relaxed states of consciousness
To make them sound we must pass the mallet over the bowl in circles, rotating the arm with the elbow as the center of the energy and not the wrist.
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This article has been reviewed by our editorial team at PsychologyFor to ensure accuracy, clarity, and adherence to evidence-based research. The content is for educational purposes only and is not a substitute for professional mental health advice.
