What
to expect
While meditation
hasn't been proven to cure specific ailments, patients report that it can
be helpful when used alongside more conventional treatments. Meditation can
help reduce anxiety, for one thing, which can potentially cause positive
changes in your body. It's important to be open to the process and have faith
that it will help, but be willing to give it time.
Guided
meditation techniques:-
Guided imagery, in
which you create mental pictures in response to another person's instructions,
is commonly used for healing meditation. For example, if you have cancer, you
might be asked to vividly picture your white blood cells fighting and winning against
the cancer cells, and purging the bad cells from your body.
Personal
healing images:-
You can use a
healing meditation CD, or you can develop your own powerful healing images. For
example, you might visualize your immune system as a train chugging steadily up
a hill. Try to meditate on your chosen image often, at least once a day. You
can also turn to it whenever you need a mental boost.
Preparing
for healing meditation:-
When learning how to
meditate, beginners often have trouble finding
the best posture for meditation. Don't be afraid to experiment — there's no
"right" way to meditate. Prepare to meditate by finding a quiet room
without disruptions and take the following steps.
1:-Turn off your
phone and any other gadgets.
2:-Dim the lights.
3:-Sit in a
straight-backed chair with your head forward, knees bent at a right angle and
your hands on your thighs. You can also sit with your legs crossed or, if
you're flexible, pretzel your legs into a lotus position. If sitting isn't
comfortable, lie on the floor (it's too easy to fall asleep on a bed).
4:-You can chant a
mantra to yourself, such as " Om Mani Padme Hum," a Tibetan healing
mantra, or use a simple word like "calm," "one" or
"om."
5:-Close your eyes,
or try staring at a focal point.
The best advice for
beginners just learning about meditation is to start simple. Quieting your mind
for long periods is more difficult than it looks, so just carve out 10 to 20
minutes a day at first. All you'll need is a quiet space where you won't be disturbed.
The best advice for
beginners just learning about meditation is to start simple. Quieting your mind
for long periods is more difficult than it looks, so just carve out 10 to 20
minutes a day at first. All you'll need is a quiet space where you won't be disturbed.
Benefits
of meditation:-
Regular meditation
can help relieve
stress, improve your ability to focus and lead to a better understanding of
your own thought patterns and processes. Some people use meditation to enhance creativity,
reduce
chronic pain, treat
headaches and even improve athletic performance.
Focus:-
Although most people
meditate with closed eyes, many beginners find it useful to have a point of
focus, such as a candle. Concentrating on the flame can make it easier to clear
your mind.
When learning how to
meditate, beginners tend to get frustrated by the persistence of outside
thoughts — all the anxieties, to-do lists and random memories that parade
constantly through the brain. Instead of fighting them off, simply observe them
as they enter your mind and let them pass. Repeating a mantra to yourself is
another good way to maintain your focus.
Meditation
techniques for beginners:-
Breathing meditation
and relaxation meditation methods are especially good for people first learning
to meditate. With breathing
meditation, you simply breathe deeply from your abdomen, focusing all your
attention on your breath, inhaling slowly through your nose and exhaling
through your mouth.
Relaxation
meditation involves consciously visualizing the release of tension from your
body, beginning at the head and moving slowly down to the toes.
Meditate
in action:-
"Walking
meditation" is another useful way for beginners to learn how to meditate.
The key is to concentrate fully on each deliberate step, paying attention only
to the present moment. Focus on the rhythmic motion of your legs and the feel
of the ground under your feet. Other active forms of meditation include tai
chi and qigong (both traditional Chinese movement therapies) and yoga.
Combine
meditation With lifestyle choices:-
A healthy diet,
regular exercise and good sleep
all enhance the positive effects of meditating.
Spending time in nature, getting out in the sunshine, spending time with loved
ones and trying to maintain a good attitude should also improve your results.
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