Meditation And Breathing - Suggestions For Beginners

 

wellnessbeing In an attempt to overcome my anxiety and insomnia, I began seeing a psychologist years ago during a difficult time in my life. One of his sessions would often include a guided meditation. He spoke to me in soft tones, while I lay down on the couch, deepening my breathing. These meditations lasted about 20 minutes. I was genuinely curious if my therapist had done this to take a break from my life. However, I found them to be very relaxing. I felt calm and refreshed afterwards, which is something that I didn't expect.

My therapist complimented my breathing after one session. My therapist noticed that I could slow down my breathing and take long, deep breaths. This helped me to reach a different state. Higher consciousness? Maybe. Are you calm and relaxed? Yes, definitely. At least for some time after and during the meditation. He wanted to know if he had ever heard of this. He asked me about my years of Kundalini Yoga training with a prominent LA teacher. It was not a daily practice, but a few classes a week in a studio or the instructor's home with other students.

 

Breath of fire (very fast in and out breathing through the nose controlled by the diaphragm), techniques that involved filling your lungs full of air (or blowing out all of your lungs and keeping them empty) and then practicing yoga while holding the air in. This type of training can help improve your breathing technique. You can also do gong meditations by lying down on your back with your eyes closed and inhaling deeply. The instructor will bang on a large, loud gong that you feel and hear (sound waves).

 

My therapist suggested that I could also teach people how breathe by being a massage therapist or instructor in massage therapy. With that in mind, here are some thoughts for anyone who wants to incorporate meditation into their lives to reap the proven benefits:

 

* When and how often to meditate

 

* Establishing a positive mediation environment

 

* How to meditate

 

* Mantra or no mantra?

 

* Deep breathing techniques

 

* Clearing your mind (what to think about...or not).

 

* The Benefits of Mediation

 

* "Mindfulness." What does this really mean?

 

1. PICK A GOOD TIMES AND START SMALL

 

Did you know that Buddha sat down under the Bodhi tree ( ficus religiosa Latin) with the intent of staying there until he reached enlightenment. It is unclear how long he actually sat, but it could have been several weeks. Food was not available.

 

It's not necessary.

 

Start small. People who meditate religiously (although it is sometimes spiritual, but not necessarily religious) do so in the morning after waking up (and some do so at 4:30 in the morning for "sadna," which is a pre-dawn meditation performed by some Sikhs). They then do the same thing in the afternoon or early evening (before dinner or after).

 

Deep breathing before bed can help you relax. However, it is not recommended to meditate before bed. This could trick your brain and body into believing that you have slept well enough. Even though early morning meditation seems to be a great option for many people, it is important that you are realistic about your own abilities. If you don't like getting up at 6 or 5 AM to meditate, don't force yourself to do it. It's easier to do it when it's convenient for you. Then you'll be more likely keep at it.

 

For beginners and experienced, it is not recommended to meditate for more than a week without food or water. Most people will meditate for 15-20 minutes. However, even five minutes can be beneficial. Some long-standing practitioners may do longer meditations. Five minutes is a good starting time. It's simple and gives a beginner a taste of the benefits. For a few days or weeks, you can do this for five minutes. Next, move on to 10 minutes, 15 and 20 minutes. For me and most meditators 20 minutes seems like the sweet spot.

 

2. BEST PLACES TO MEDITATE

 

Experiential meditators can meditate at an airport, in a subway station or at a Trump campaign rally. But most prefer a quiet, not-too-bright location. Although light is not an issue, many people find it more relaxing to have a dimly lit or darkened room (candlelight works great). Many people enjoy sitting on a tree stump, a rock on a mountaintop, or on the sand at the beach, as Buddha did. No matter where you are, silence is the best.

 

Thich Nhat Hanh is famous for saying that he walks meditations in airports, and on busy streets. This was much to the amusement of locals. Some meditations suggest that you keep your eyes open slightly and concentrate on the space in front of you. I am of the "eyes wide closed" school. Try it out.

 

3. EQUIPMENT FOR MEDITATION

 

You don't need any special equipment. You only need to have somewhere to sit or lay down. Most people meditate standing up, with a solid, upright posture. Although lying down is acceptable, it is possible to fall asleep easily. This is not considered meditating. Deep breathing is not considered a nap. A nap is not a bad thing.

 

A pillow might be a good choice. Some people prefer to sit straight up with a good posture. Others may lean against a wall or cushion behind their backs and meditate on a couch or chair. A cushioned, flat mat is used by some Buddhists. On top of that, a pillow with a shape similar to a chocolate layer cake (8-10 inches) is placed. This cushion can be very comfortable and stable if you sit on it with your legs crossed or kneeling on the mat.