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How to meditate properly and what you need to know about meditation

Meditation seems to be a phrase that is no longer strange to us. Meditation is often practiced by the elderly. However, in recent years, the benefits of sitting meditation have become popular, so young people also compete to learn to meditate. So what is the right way to meditate and what are the notes in the process of learning to meditate?

by Uneeb Khan

What is meditation? 

In each different field, the definition of “meditation” is also different. But in general, meditation is a practice to help train the mind, think and relieve the sorrows in life. This is a “pure, dust-free” method of letting our mind focus on nothing, going with the flow of eliminating our consciousness for a period of time. 

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In yoga, meditation has another name, Dhyana. This word means “mind-flow”. 

Or in another field, meditation is an act to help the body relax, calm the mind and practice the habit of keeping a calm mind when facing any difficulties or unhappy things in life. During meditation, the nervous system and all parts of the body are relaxed and rested. Therefore, meditation greatly affects our health. 

Benefits of meditation for us

Reduce anxiety and stress 

Meditation will make the body relaxed, dispel the feeling of fatigue. Our minds no longer think too much about the pressures of work and life. Not only that, sometimes meditation will help you solve the problems you are facing thanks to the loosened and more alert nervous system. 

It can be said that, when you meditate, you will feel the clarity of everything you are facing. At this time, you yourself will unintentionally forget about stress, fatigue and lift your mood a lot. 

Improve immune system

Many of you think that meditation will have nothing to do with our immune system. However. The main causes of weakened immune system are eating straight and anxiety. Therefore, meditation inherently helps you reduce stress, so your immune system will also become stronger and healthier. 

Meditation helps rejuvenate the brain and beauty

According to scientists. Meditation improves our mood. At the same time, meditation will help the brain to heal quickly after the damage. Besides, meditation also prevents the good and bad elements from manifesting in our body, on our skin or in our brain. This will inhibit harmful cells, aging and help the body stay young from the inside out. 

Improve memory

Meditation helps us focus and cultivate the habit of staying calm. In addition, meditation also helps to increase memory through the brain that is specially developed and cared for when meditating. In fact, there is no evidence to prove or understand how meditation affects our memory. 

But in fact, people with the right meditation habits are often sharper, have better reasoning and memory than others. 

At the same time, meditation also helps you regulate your breathing, heart rate and thoughts. These have a huge impact on the nervous system and brain. 

Meditation helps to improve some diseases and relieve pain

Controlling your breathing and concentration during meditation will help your body improve through the phenomenon of muscle relaxation. This will prevent some common diseases related to body parts and especially phenomena such as muscle tension, muscle cramps. 

Regulate blood pressure and support respiratory diseases

Is it easy to see what makes your blood pressure and respiratory system better when you meditate? Because meditation will make you in the habit of controlling everything. 

Sleep deeply and soundly

When all problems are solved through meditation. Stress is also dispelled, knots have been removed. You will be at peace and have a deep, good sleep which is understandable. 

Guide to meditation for beginners 

The best time to meditate

The best time for you to meditate is at night before going to bed or in the morning after waking up. These are two times when the brain is very focused. 

Steps to meditate

Meditation is not simple and sitting down, closing your eyes and thinking about life. If so, anyone can meditate and improve their health. 

Meditation requires the practitioner to clearly define the goal and clear the mind. At the same time, know how to focus your thoughts. If you are a beginner, challenge yourself to meditate with the instructions right below.

Step 1: Choose the right meditation posture

There are many meditation postures. But it is best to choose a position that makes you comfortable and does not get tired for a long time. 

Step 2: Set the alarm clock

Set the clock to the time you want to exercise. You should fix the time for the body to get used to sitting meditation. In the beginning, don’t be pressured or greedy but try to be perfect in the long run. Start meditating for 5-10 minutes and extend this time after you know how to meditate properly. 

Step 3: Adjust your posture to meditate

Keep your back straight, chin slightly tilted downwards. Eyes can be open or closed depending on individual habits. However, many people believe that you should close your eyes because this will help you not be distracted by what you see around you. The shoulders are relaxed and the chest is pushed forward to expand the ribcage. 

Be careful not to stoop or lean forward too much. This will create a habit in your shoulders and make your body unbalanced. 

Step 4: Close your mouth and breathe through your nose 

When meditating, breathe through your nose instead of your mouth, and your jaw muscles feel comfortable even though you breathe through your nose. Do not grind your teeth or clench your jaw. Be comfortable and breathe in each rhythm as usual. 

Step 5: Focus on your breath and breathing

It seems that the breath is the core of the meditation method. Get rid of everyday thoughts, don’t pressure, don’t think about other issues. Fully focus on your breathing in a positive way. You will gradually feel that there will be nothing left in your head. The sound you hear is your own breathing. 

Enjoy the sound of your breath and ignore all other sounds from the environment. Only then, your mind will be truly peaceful and the body will be completely released and relaxed.

Step 6: End the meditation when the clock rings

Stop meditating when the alarm goes off. You can extend the alarm time if you want. 

When finished, open your eyes and stand up gently. Stretch your muscles with a few basic exercises. Bring awareness back and start the work to come. 

Notes on sitting meditation

Meditation is really not that simple, to complete it well, in addition to the above steps, you need to note a few things as follows:

  • Do not focus on calculating your breath. Because this will make your mind wander. And it’s hard to concentrate. 
  • Don’t be hard on yourself and try to stay focused while meditating. Because when you try, your mind only thinks about how to try and this makes the brain work. Going against the benefits of sitting meditation. 
  • No stress or anxiety when meditating. 
  • Sitting meditation is a long process to reach the most correct sitting meditation. So don’t be in a hurry. Haste is a cause of distraction. 
  • Sit in the correct posture while meditating. 
  • Choose a quiet place to meditate, not disturbed by others. Prepare a sound without words, as gently as possible. Or you can hear birds singing, running water, streams… 
  • Have a sitting cushion ready to make the meditation posture more comfortable. 
  • Wear comfortable clothes.

What happens if you meditate the wrong way?

Meditation is undeniably good for us. But the wrong meditation will cause many serious consequences. Specifically:

Loss of interest in work

According to research, meditation at the wrong level will make you depressed and easy to give up, lose interest in work or activities that you previously enjoyed. Or it can be said, improper meditation will inadvertently make you depressed. 

Emotions changed

If you force yourself too much to meditate, you have gone against the inherent value of meditation. The consequence of this is that your emotions will be hot and cold at times. Repressed emotions in the past will lead to negativity. Over time, these emotions will explode and lead to fear, paranoia, and often unable to keep their emotions in check. 

Affect relationships 

This is a consequence of overdoing it on meditation. When you meditate too deeply, too much, your thinking will also be changed. You yourself will feel afraid of the effects of society. Even, according to 2017 research, many professional meditators will have difficulty integrating into the community. Because they themselves are afraid of being influenced by social influences. 

Hurt

Obviously if you meditate incorrectly, the sitting posture is wrong and try to meditate for a long time. Your body will suffer a lot. After meditation, you will not only not see the effect, improve yourself, but your body will be sore and uncomfortable. 

Looking to eat to meditate makes the body weak

Meditation for weight loss is real. But quite a lot of girls combine weight loss by meditation and fasting. This is not good at all. It will make you weak, become tired. Even seriously affect health. 

Improper meditation will make the body more tired

Tips for sitting meditation

Meditation brings us health, beauty and optimism, elation. In addition, meditation helps to calm the mind and get into the habit of controlling anger when problems arise. However, sitting meditation must be done properly. Wrong sitting meditation will lead to serious consequences. 

The advice for you is to set your goal when meditating, try to do it little by little to reach the best level. Don’t be in a hurry and don’t overdo it in meditation. Because sometimes doing too much is not good. 

Hopefully with the sharing about meditation above, you will have a better knowledge about this method. Also, do the meditation step by step as shared above! I wish you all success. Above is the article of Carencure – Vietnam’s leading cosmetology school . 

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