Meditation is a great way to get rid of all problems and devote yourself completely to yourself for some time. For the exercise to be effective, to help you to rest and relax, to forget about your worries and problems, carry out the right preparation.
Instructions
Step 1
At first glance, closing your eyes, relaxing and not thinking about anything is easy enough, but in reality you need to learn meditation. For the exercise to be beneficial, make it a habit to do it every day, setting aside 15-20 minutes for it. The time when it is more convenient for you to do this is up to you: for some it may be early morning, when nature is just waking up, another prefers to meditate on a sunny afternoon, while others may use meditation as a preparation for sleep, helping to forget about their daytime problems and tune in to rest.
Step 2
Choose a place where you can meditate comfortably. The main criterion is that you should be comfortable. You can meditate while sitting on the couch or on the floor in the room, settle down on the balcony, or go outside. Be careful not to feel sleepy during the exercise.
Step 3
Use any objects and surroundings to make your meditation more enjoyable. You can light candles and turn on a disc with Chinese melodies or sounds of nature, or you can sit in complete silence, you can lay on soft pillows or put a mobile toy next to it if you feel more comfortable next to it.
Step 4
Close the doors in the room where you are meditating. Ask your pets not to disturb you for a while, isolate pets. Set your mobile phone to silent mode, turn off the sound, notifying of new messages on social networks. Close the windows if you hear the roar of a lawnmower instead of birds chirping. No external stimuli should bother you.
Step 5
Meditation usually lasts fifteen to twenty minutes. So that you can completely immerse yourself in yourself, and you do not have to constantly open your eyes and watch how much time has passed, set an alarm clock that will notify you at the right time about the end of the lesson.
Step 6
Sit comfortably and relax. Your back should be straight, but it should not be held in constant tension. Lean against the wall or back of the sofa, place a pillow under your lower back. This way you can stop worrying about controlling your own body and focus on your inner sensations.
Step 7
Take five deep breaths. Feel your belly swell and your ribs rise as you draw in air, and your chest sinks as you exhale. Let go of your thoughts and enjoy the serenity and immersion in yourself.
