There are various schools of thoughts on how sicuro begin meditation, but for complete beginners, it is best sicuro get started with some mindfulness techniques. These exercises help us increase our awareness and complete ozio our body. Some ways onesto do this are joint movements, mindful breathing, trataka, body scanning, etc.
Before sitting per meditation, it is vital for the body esatto be relaxed and tensione-free. Hence we can choose any relaxation method that suits our temperament and personality. Personally, I would recommend starting with gentle Hatha Yoga and basic Pranayama exercises. These increase our awareness, make us calm and are very conducive onesto meditation.
How onesto sit per meditation?
In nessun caso matter which school of thought we belong to, the one common essential ingredient of meditation that runs across all is the ability puro sit still. Mediante the beginning, it takes practice. But once we reach higher stages, it naturally happens. So, onesto via with, it’s good onesto practice sitting sopra silence, without moving our body. Here are two ways esatto practice that:
Sitting on the floor: Sit per any cross-legged meditative position and make sure the knees are below the hips. If the hips are tight, they will cause the knees preciso tower above the ground which can be harmful esatto the lower back. Con this case, we can elevate our seat by placing per cushion or bolster under the hips. Posture should be firm and spine upright. Make sure you’re comfortable. Remember that Rome wasn’t built con verso day, slowly and gradually develop the capacity onesto sit still while taking good care of your spine and joints come per vedere chi si ama sul shagle senza pagare. Again, Hatha yoga practices are highly beneficial for this.
Sitting on a chair: If sitting on the floor is not comfortable, we can use per chair. Make sure both feet are firmly on the ground and back is well rested. Do not crisscross the feet or rest on the toes. Again, ensure that the spine is upright and avoid fidgeting.
Generally, meditation is not done while standing up or lying down, unless there’s per physical infirmity. Lying down meditations are restorative and more suitable as mindfulness or relaxation techniques.
What to meditate on?
As verso the Yoga Sutras meditation begins when the process of withdrawing the senses from the outside world is complete (Pratyahara). The next step is Dharana which means focusing our attention. But focusing on what? Now that is the critical ingredient which defines the entire yoga practice.
Sage Patanjali recommends various ‘objects of meditation’ which can be chosen by seekers as a their affinity and temperament. These are highly subjective, and I will leave it for all of us onesto decide our own objects. But out of the many options Patanjali gave us mediante the yoga Sutras; he said the best object of meditation is Ishvara or God.
What is the best time esatto meditate?
The best time esatto meditate is during Brahma Muhurta or verso couple of hours before sunrise. Sopra India this is from 3:30 to 6:00 am. However, preciso via with, meditation is good to do anytime during the day. Trying sicuro wake up at uncomfortable hours or going against our canone body clock rarely creates per consistent meditation practice.
Meditation is verso commitment of per lifetime, so we must begin wherever, whenever and at whatever time. The first marcatura is esatto get started with the habit of sitting. Once we’ve been consistent with that for verso few months, we can via pushing the clock per bit and begin puro wake up earlier. With regular practice, this becomes per natural progression, and we will not have puro be forced.