In yoga, meditation is more challenging than asana practice.
It is not just meditation.
The fast-paced environment in daily life will force individuals to unconsciously immerse themselves in the fast pace, do not know how to slow down and jump out of the busy life track.
This is why we have to emphasize the importance of meditation to the Ghanaians again and again! Through meditation, we hope that practitioners can build up their own world, help themselves to stay away from stress and anxiety, find inner peace and tranquility, and face life more calmly.
The following six steps are effective ways and keys to practice meditation.
Let’s take a look together.
First, people who try to be experienced know that the essence of yoga practice is to overcome inertia and walk on the mat.
Meditation is the same.
Perhaps the most difficult part of meditation is to really make up your mind to sit down and enter the state of meditation.
Here, we have a few suggestions to help you enter the state faster for your reference.
First, find a clean place.
Meditation is to clear the mind and relax the brain.
First of all, you should clean up the sundries around you and give your body a refreshing feeling.
Specifically, find a place with relatively few furniture and office appliances in the home or work place, and force yourself to stay away from mobile phones and computers, which can better calm down.
Second, set aside a special time.
The practice of meditation needs continuous persistence, and ensuring a period of practice every day can effectively help people form habits.
Specifically, at first, put in 15 minutes every day, and then gradually increase the time of practice, which will better form inertia.
Finally, treat practice as a ritual.
The practice of meditation needs the intervention of a sense of ritual, and try to make it beautiful.
You can try to light a candle, chant a little carol or take some beautiful photos when practicing, and let these small details light up the practice.
Second: When good practice habits have been formed, finding a good entry posture becomes the key.
Sitting on the chair is a good choice.
Feel the feeling of the place where the body touches the ground, notice the strength of the legs and buttocks to take root downward, and feel whether the pelvis is laid flat on the chair surface.
After that, let the consciousness flow through the whole body and let the knees, spine, hands and eyes feel relaxed.
In the posture, you should keep awake at all times to avoid losing consciousness and sleeping in the past, or the body becomes stiff and makes you uncomfortable.
You can put your hands on your knees and close your eyes slightly, so that you can easily enter the state of meditation.
Third: When meditating, remember to keep deep breathing at all times, because breathing can play an alert role and prevent thoughts from being scattered.
When breathing, pay attention to the temperature, smell and flow rate of the breath flowing into the body, and then pay attention to the change of the gas after flowing out of the body.
At the same time, we should also pay attention to the changes in the depth of breath, feel the expansion of the abdominal cavity and the contraction of the chest after the breath reaches the abdominal cavity of the body, and try to extend the breath to let the air flow through the body.
When you can freely control the frequency and depth of your breath, try to use your breath to gather the energy at the bottom of your body, and bring this energy up from the bottom to the belly button.
In this process, find the feeling of strength and stability of the core of the abdomen.
Meditation can also exercise the core strength.
Fourth: When Yoga_in meditates, the breath should be controlled to a slow and full rhythm, especially when exhaling, the air flow should be controlled more stably, so that more lightness can be created for the inspiration, the volume of the chest will be expanded more, and stronger strength will be felt upward and outward.
When inhaling, pay attention to the head leading the spine to extend upward, and lift yourself up, as if letting yourself occupy more space.
Feel that deep inspiration breaks the boundary between the body and the outside, and integrate yourself into the surroundings, forget yourself, and get a light feeling.
Fifth, pay attention to listen to your thoughts.
When you keep paying attention to your breath, notice the changes in your mind.
Try to perceive the information feedback from the brain, but not be led away by it.
Consciousness still keeps paying attention to breathing.
In the process of meditation, there may be many experiences of thoughts being pulled away, but it doesn’t matter.
When you realize it, you can use the adjustment of breath to get your thoughts back on track.
Once we can resist the jumping of thoughts, our meditation practice will enter a deeper level.
Sixth: After finishing each meditation exercise, if you can, please write down your understanding for your future reference and reading, so that you can see your progress and mental process more clearly.
After months of practice on that day, maybe you can really build a pure land of your own in the complicated world.
The above are some points for attention in the meditation practice we have organized for you.
If you can practice for a long time, you can clearly feel the benefits, and the benefits can also be reaped.
I hope you can harvest happiness every day~open zero basic yoga training all year round.
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