A Meditation Technique That Has Really Been Helpful

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

In this article, I will talk about a meditation technique that finally proved to be useful and from which I felt the results.

For a long time, meditation was something magical for me. And so, finally, I decided to try to master this magic. I tried it and it didn't work. Generally. I tried different techniques, and for quite a long time (from several weeks to a month), and did not feel anything.

Below I want to talk about a technique that turned out to be really useful and the benefits from which I really feel so far.

It would be silly to say that I invented this technique myself. I took it from the Headspace application, which was already reviewed on Lifehacker, and redid it a bit for myself. Headspace is a great American service that promotes meditation. And with it you can is free change your life for the better.

For about a month I worked with the application, then I felt that I could do it on my own, and started doing it. Several months of continuous (practically) meditation yielded results. I learned how to do these exercises, relax and get rid of unnecessary thoughts. I also noticed that it became much easier for me to control myself, however, maybe this is self-hypnosis.

So, to the technique itself:

1. Sit in a comfortable position and breathe in and out a few times. They need to be done loudly. Imagine that there is a person sitting next to you. So, he must hear them. After a few breaths, try to concentrate on those parts of the body that are currently in contact with something. Most likely, these will be the back and legs.
2. Now take your attention away from your body parts and focus on the sounds around you. Try to hear each one individually. If there are strong smells or tasting sensations around, you can concentrate on them too.
3. After that, mentally scan your body, starting with your head and ending with your feet. Bring your attention to each part of the body and see if it is relaxed. If yes - good, if not - try to relax her.
4. After the mental scan, start breathing loudly as in the first step. Notice how the chest rises and falls as you inhale and exhale. Count to 10 with each inhalation and exhalation. Inhale one, exhale two. When you reach 10, start over.
5. My favorite part. Try not to think about anything. I understand, the advice is akin to “don't think about the green elephant,” but you need to try to smoothly move away from all the thoughts in your head. If you notice that you are still thinking about something, do not dismiss the thought. Think it out to the end and let it float away further.
6. Now focus again on the surrounding sounds, and then on the parts of the body (points 1 and 2).
7. Open your eyes slowly.

Each point, except for the fifth, should take 1-2 minutes. It will be hard not to think about anything for a long time at first, so I advise you to allocate no more than 15 seconds for the fifth point and gradually increase this time. I have been practicing this technique for several months now. In theory, it is already possible to move on to more complex exercises, but I do not see the point in this yet. I hope that the technique will help you too, and I look forward to your impressions in the comments!