A 3 Steps Meditation Guide
If you find yourself wanting to practice meditation, but for any reason you can not reach a meditation tutor, we invite you to follow the following instructions:
- First seat in a comfortable and stable position with the back straight, cross-legged or on a chair. You can use cushions underneath your buttocks and also underneath your knees if they are on the air.
- Close your eyes, or close them halfway or if you prefer keep them open staring at one point, preferably to a one coloured wall.
- Concentrate on your nostrils or the area above the lips, and keep continuously observing the natural flow of air coming in and out without consciously modifying it. This is the most important instruction to follow. Without concentration there is no meditation.
While we are in meditation it is very likely to be disturbed by thoughts, creating obstacles for the concentration on the air flow. If this happens realize that you are thinking and not concentrating on the air flow, then gently come back to the air flow.
There are no judgments needed in this process, specially those like “My meditation is terrible”, “What am I doing?", "Where the heck is my mind?”, “I am an idiot”, “I can not do this”, “I easily dominate this, I am great”, “Is this thing meditation?”. These kind of thoughts, positives or negatives, do not let us concentrate on a particular object. On the other hand judgments do not allow us to see things as they really are, because they are an interpretation in our minds of a particular thing and not the thing itself. Another recommendation is to attend to your bodily urges before meditation, it will reduce the distractions from inside of you, making it easier to concentrate.
If you find yourself wanting to practice meditation, but for any reason you can not reach a meditation tutor, we invite you to follow the following instructions:
- First seat in a comfortable and stable position with the back straight, cross-legged or on a chair. You can use cushions underneath your buttocks and also underneath your knees if they are on the air.
- Close your eyes, or close them halfway or if you prefer keep them open staring at one point, preferably to a one coloured wall.
- Concentrate on your nostrils or the area above the lips, and keep continuously observing the natural flow of air coming in and out without consciously modifying it. This is the most important instruction to follow. Without concentration there is no meditation.
While we are in meditation it is very likely to be disturbed by thoughts, creating obstacles for the concentration on the air flow. If this happens realize that you are thinking and not concentrating on the air flow, then gently come back to the air flow.
There are no judgments needed in this process, specially those like “My meditation is terrible”, “What am I doing?", "Where the heck is my mind?”, “I am an idiot”, “I can not do this”, “I easily dominate this, I am great”, “Is this thing meditation?”. These kind of thoughts, positives or negatives, do not let us concentrate on a particular object. On the other hand judgments do not allow us to see things as they really are, because they are an interpretation in our minds of a particular thing and not the thing itself. Another recommendation is to attend to your bodily urges before meditation, it will reduce the distractions from inside of you, making it easier to concentrate.
I do not have time to meditate everyday!
Sometimes it may be difficult to keep a daily practice, in these cases we recommend to meditate for a minimum time, so minimum that we can not say to ourselves “I do not have time”. It can be 15 min, 10 min, 5 min or even 1 min. It does not matter as long as it is done. To meditate for 1 min is better than not to meditate. Choose an amount of time adequate for your lifestyle, then strongly decide yourself to do it for 40 days without exceptions. These 40 days help to create a habit: once you complete the 40 days, the habit will be there. Afterwards, you will have the opportunity to increase the time... But, for how long should you meditate? For as long as you feel comfortable. Even you can add 1 min, no problem! Life is long. Just do it, as long as you keep practicing everyday you are building the habit. Once another 40 days are completed increase the time again, and continue like this until you feel that meditation is giving you benefits and is not interrupting with your daily life. To have a daily practice will give you all the benefits above mentioned. If you keep practicing, in a few months you will easily notice great changes in your life and consciousness. |
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If you want to discover the infinite benefits of meditation, give it a try! 1 min for 40 days"""""""""22222#""2"""qwqwqw
If you have any question about it, please do not hesitate in contacting us.
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