"One Habit a Week" - a book about how to change yourself and your life in a year

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

How can you make big changes? Through small changes. In Brett Blumenthal's book, you will find 52 tips to help you develop new healthy habits. Lifehacker publishes an excerpt on meditation for those who have long wanted to try, but did not know where to start.

Week 8. Meditate

Every moment of life is filled with joy and happiness. If you are careful, you will see this. Teak Nat Khan

At the word "meditation" we imagine how Buddhist monks in a monastery hidden in the mountains of Tibet pray, repeating the sacred exclamation "om" in recitative. But in fact, the practice of meditation can be accessed and applied almost everywhere. Meditation has been around for thousands of years and is of great benefit to man, both spiritually and physically. Those who do this are often calm, peaceful, and spiritually balanced even long after the end of the meditation session.

Through research into the practice of mindfulness and the popularity of yoga, the practice of meditation has spread widely throughout the world in recent decades. People who do it can put things in order in their thoughts and bring clarity and focus to their lives. They open up new opportunities, view the world more positively, manage stress better, and reach a deeper level of self-awareness.

Meditation also has a positive effect on memory and learning. Studies show that regular meditation activates the formation of new neurons in the hippocampus (The hippocampus is part of the limbic system of the brain. It is involved in the formation of emotions, the transfer of knowledge from short-term memory to long-term memory. - Approx. Transl.) And other parts of the brain responsible for memory and training, and also reduces the activity of the amygdala, which is manifested in improved stress management. Meditation helps to calm the mind and clear thoughts, which enhances our ability to focus. In one experiment at the University of Washington, participants who meditated on a regular basis showed a better ability to switch from task to task and to concentrate for extended periods of time. They were able to memorize the content of the assigned tasks more accurately than those who had never meditated.

Meditation helps to better understand the surrounding reality, to get rid of mental trauma, negative thoughts and life experiences. As a result, we are able to find inner peace and achieve more positive self-awareness and feelings of happiness.

Way to success. Meditate 20 minutes a day

There are many practices and ways of meditation. If you're still a beginner, start with the simplest.

Make a commitment to yourself

To experience the benefits of meditation, make a commitment to exercise every day. If you are new to meditation, start with five minutes of daily practice. Gradually bring them up to 20 minutes. Don't worry if it takes weeks or months.

Choose the right place for meditation

Choose a location that promotes a calm and clear state of mind. This can be an open space like a park, a quiet room, or a corner of the house. You can even practice on the beach. The location is not that important. The main thing is that nothing prevents you from being in a sitting position, preferably 20 minutes. Try to keep the noise as low as possible. Some listen to music while meditating. But it should be very calm, rhythmic music without a lot of words or loud noises to distract you.

Choose the right time to meditate

Choose a time in your schedule when you are less likely to be distracted or disturbed. For many, this is early morning or late evening. It is advisable to keep track of the duration of the session by the clock or with the help of other devices.

Get in the right posture

When meditating, it is very important that the body is comfortable. Clothing and posture itself should create the most favorable conditions. Avoid tight and tight clothing that is hot or cold. In traditional meditation, the so-called Indian pose is usually used: the hands are resting on the knees, the body is straightened, the neck is straight. The use of head restraints is not recommended. This posture eliminates drowsiness. Some sit on cushions on the floor or in a straight-backed chair. During meditation, a person's eyes are usually closed. You can keep them open, but distractions can get in the way.

Set a goal for yourself for each session

Begin each meditation session by reminding yourself why you want to do this. For example: you want to relax and relieve stress, get rid of irritation or anger, clear your mind, or be more aware of the surrounding reality.

Strive for concentration

An essential condition for successful meditation is utmost concentration. You need to avoid thinking about your life and problems. Here are some tips.

1. Focus on your breathing. This is one of the most common methods of meditation. It is also convenient for beginners because breathing is a natural function of the body. The inhalation should start deep in the abdomen, rise to the diaphragm and lift your chest slightly. The abdomen should rise with each inhalation and lower with each exhalation. Focus on your sensations, listen to your inhalation and exhalation. Watch how the air passes through your nose, throat, and lungs. As you breathe out, be aware of how it leaves these organs. Below are two ways to focus on your breathing.

• Count to five. As you breathe in, slowly count to five. Then hold your breath for a second and also exhale for the count of one to five. Repeat the exercise until the end of the session.
• Counting for each inhalation and exhalation. Count each inhalation and exhalation. Count to one on the first breath. As you exhale, count to two. On the second breath, count to three, and on the exhale, count to four. When you reach ten, start over. Repeat the exercise until the end of the session.

2. Reading mantras. Read mantras in a calm and quiet recitative: a special word or a set of words, the repetition of which gives a feeling of peace and enlightenment. At the same time, breathing should remain deep and rhythmic. Recite mantras throughout your meditation session.

3. Guided meditation. In preparation for a competition, many athletes practice guided meditation. In doing so, they focus on a conscious goal. For example, a marathon runner can visualize himself in detail as he travels a distance.

4. Concentrate on an object. If you are meditating with your eyes open, it is best to focus your gaze on an object or symbol that is meaningful to you. For example, on a Buddha figurine, flower, garden, ocean or cross. If an important object is not near you, you can close your eyes and try to visualize it in your imagination. Remain focused on the subject and breathe deeply.

5. Mentally scan different parts of your body. Conduct a mental scan of your body, focusing on individual organs. Carefully monitor your feelings: pain, relaxation, tension, fever, fever, and numbness. You can learn to tense and then completely relax different parts of the body. Start with your fingers. Gradually move on to the hands, forearms, shoulders, etc. Continue breathing deeply.

Dispersal of thoughts

Sometimes during meditation, you may feel that extraneous thoughts are coming to you. Don't be alarmed. Mark these thoughts to yourself, and then try to focus on your breathing, mantras, or whatever you usually focus on when meditating. Don't criticize or condemn yourself for randomly scattering your thoughts. Think of yourself lovingly and openly during the session.

Plan your session length correctly

At the beginning of your meditation session, set a goal for yourself to continue for five minutes. Repeat this for seven days, then increase the meditation time to 10 minutes. If you can achieve 10 minutes of sessions from days 8 to 14, increase the time to 15 minutes. If you manage to stick to this duration for the third week, go to 20 minutes.

Learn Meditation Practices

The technique described here is very simple and is used at the initial stage of training. There are many other useful and effective meditation practices that are selected depending on the individual qualities of the meditator. Nowadays, transcendental meditation, mindfulness meditation, kundalini, qigong and tai chi practices are popular. Read online about different ways of meditation and find centers nearby where you can practice.

Increase your exercise frequency to two sessions per day

Once you get used to meditating for 20 minutes each day, consider increasing your frequency to two sessions daily. Many experts say that this is the optimal duration and frequency of meditation. But remember, quality is key. Try to achieve awareness at the end of each 20-minute session.

Meditate on vacation

There are now many meditation and relaxation centers that organize weekly or two-day (weekend) programs for those looking to improve and deepen their meditation practice. Try to use such programs at least once a year to improve your skills.