How long does meditation take to practice and how to practice meditation

Find a comfortable position. It's easy to fall asleep if you're lying down, but it's good to fall asleep this way if you're just rejuvenating. Most meditations are done by sitting upright without getting drowsy (if you don't want to sit cross-legged in a chair).

Then adjust your breathing. Reverse abdominal breathing is recommended. When the breathing is adjusted evenly, focus the consciousness between the breaths.

It is often referred to as counting and sucking. In fact, you can try not to count without counting, and try to just put your consciousness between breaths. If it really doesn't work, take a breath and count.

Another method is that each sect has a corresponding spell, in fact, it doesn't matter what the meaning of the spell is, the important thing is to be good. Recite this sentence repeatedly and put your mind on this mantra, and gradually you can also settle down, this is called holding a mantra.

What to do if your mind is upset. Don't think about it and don't think about it, it's like muddy water in a cup, leave it there and leave it alone, and it will gradually become clear. When the scattered mind gradually clears, there will be a feeling of suddenly stepping into the threshold.

At this time, it is not that he does not want to think about anything, but he is highly focused, and distracting thoughts do not arise, and the mantra that he has been repeating before becomes a thought in his heart.

Even though you have your eyes closed, your five senses are like tentacles, as if you can touch everything around you.

Note: It is recommended to use one at the same time for listening and chanting, otherwise it will be confusing.

Meditation doesn't need to be practiced, the key is to calm down and think about yourself.

"Yoga" has become a buzzword in today's world. The literal meaning of the word yoga is the unity of mind and mind, the integration of knowledge of the world and the search for our own origin, and the concentration of the mind as much as possible. This is the highest state.

Meditation is the most effective way to divide the eight limbs. Consistent practice and steadfast perseverance are two of the two factors that help with meditation. Now the question arises, what kind of people can use and how to properly implement and practice meditation?

How do you do it right? Just as each yoga move is done one by one, so is the step of each meditation. Early morning and early morning meditation is considered the best and most effective time period.

Meditation can be done at any time of the day. The most difficult part of meditation is how to stabilize one's state of mind. When meditating, the state of mind is often entangled in the clutter of reality and irritability.

Needless to say, the human mind is very whimsical and irritating, and this is especially evident in the benefits of meditation. With this in mind, meditation becomes a simple and natural enjoyment. Another way to control your state of mind is voice meditation.

Voice meditation requires total immersion. The yoga practitioner's own experience can bring you the confidence to regroup, and it will show you that voice meditation is the most effective way to meditate. There are many ways to meditate, but there is only one purpose, which is to concentrate the mind.

When we concentrate all our thoughts, we have to free ourselves from the fence and free ourselves to a state where we have no desires. This is the highest level of meditation.

First of all, we must clear our minds and calm our emotions.

Then focus.

Don't think about anything else, don't fantasize about the outcome, you just go into a quiet state of ignorance and inquiry.

Step 1, Progressive Muscle Relaxation Method: Close your eyes, tighten first, and then relax, from the top of your head to the first set of muscles of your feet, such as scalp, face clips, chin, neck, shoulders, feet, etc., the purpose of this procedure is to regain awareness of the muscles that are unconsciously in a state of tension for a long time.

2. Concentrate on breathing, or concentrate your thoughts between the eyebrows, or the position of the dantian (upper abdomen), if there are distracting thoughts in your mind at this time, you don't need to deliberately not think about it, as long as you concentrate, the distracting thoughts will naturally slip away, or you can try to imagine that the distracting thoughts are a cloud, and then gradually disperse ......

3 In this subconscious open moment, imagine that there is a healthy, confident and happy you in front of you. The secret is that the message must be simple, positive and in the present tense, e.g. instead of saying "I will be confident", but "I am a confident person" to let the subconscious mind receive this positive message.

Examples of self-confidence-boosting information

The easier it is for me, the more I understand my strengths.

Every day I can control my life.

My self-confidence comes from my genius, drive and self-confidence.

Information for a good night's sleep (examples).

When it's time to sleep, my body and mind are completely relaxed, yesterday and tomorrow don't matter, and I feel drowsy.

After a good night's sleep, I wake up feeling refreshed and energized for the day.

I saw me in my sleep, sweet and peaceful like a baby.

Health information (examples).

My mind and body are aligned, my muscles are relaxed, my immunity is strengthened, my nerves are relaxed, and every cell is active.

I have a high opinion of myself, and a positive attitude brings health.

During meditation, the mind is awake, but since the mind is highly focused on one point, after completing the whole process, you should mentally count down from 10 to 1, telling yourself that when you reach 1, you will wake up, feel refreshed and energetic – a process that allows you to get used to it and then return to your daily life.

Meditation is the oldest method of inner development ever discovered. Train your mind, relax your mind, analyze them, or gain insight into your own inner depths. In meditation, your body heals quickly, your brain flows smoothly, and your mind opens.

None of this is useful. You want to calm down in a good way. The best way to use it is to take a taxi yourself to a place you don't know. Then walk home.

Because the purpose of meditation is to stabilize the mind, and the mood is closely related to the breath. Spend 5-10 minutes a day sitting in a chair with your back straight, your stomach relaxed, and your breathing involuntarily. When you first start operating, it is normal to be disturbed by your own thoughts and have distracting thoughts.

Try to draw your attention back to the breath of the moment and carefully feel the sensation of air swelling up your abdomen as it passes through your nose and into your body, and you can get rid of distracting thoughts. Pay attention to breathing for a long time, you may feel bored, then you can use the method of "counting breaths" to adjust. Ordinary people breathe, the breath time is longer, and the income time is shorter, so when we count the breath, we only count the breath, regardless of the income, count one number each time we exhale, ignore it when we inhale, and change it to a number when we exhale in the next breath.

The average person breathes about 14 to 16 times per minute. When you have a lot of experience in meditation, your breathing will naturally slow down gradually, and generally you will breathe to 10 times per minute, and your mind will be quite stable, until you reach four or five times per minute, which is already the level of concentration.

It should be noted that do not deliberately control your breathing, as deliberately controlling your breathing will make you uncomfortable, bored, irritable, etc. Because breathing and pulse are closely related, if there is a problem with breathing, there must be a problem with the pulse; If you have a fast pulse, you must have trouble breathing, so you should breathe in your usual way.

Guided meditation is all about guiding you to imagine, observe, and relax through a number of mediums (such as sounds, **, lines, etc.).

For example, imagine meditation. It's about simulating a peaceful scenario in your mind and exploring it step by step until you attain serenity. You can simulate the scenario to your liking, you don't have to imagine how realistic it is, you should adjust it to your own situation.

You can imagine a warm sandy beach, a flowery meadow, a quiet forest or a warm living room with a fire. Whatever you imagine, turn it into a temple of your heart. If you don't know how to imagine, you can also refer to the "Meditation and Pranayama" in the "Elite Speed Reading Memory Training Software", which is a "Imagination Meditation + Breathing Meditation" exercise, in which there will be a voice to guide you to relax and regulate your state.

Meditation doesn't have to last a long time to count, but if a short period (3-10 minutes) of meditation works for you, you do it happily, and it helps you, you can certainly do it all the time.

When breathing meditation, don't deliberately control your breathing, but breathe in your normal breathing style.

Meditation doesn't have to be done cross-legged, you can meditate while sitting, standing, lying down, and even try guided meditation when taking the bus, walking, or jogging.

We can meditate anywhere, at any time, if you want to, if you try, no matter how noisy it is, you can find peace and tranquility in yourself.

Meditation is a training method that improves inner peace and awareness through focus and relaxation. It can help us reduce stress and anxiety, improve sleep quality, enhance concentration and creativity, etc. Here are the practice methods of meditation for your reference.

1.Choose the right venue and time.

Meditation requires a quiet, comfortable environment. When practicing meditation, choose a place where there are no distractions, such as a bedroom or living room, and try to avoid a noisy or crowding environment. At the same time, choose a time that suits you, such as morning or evening, and establish a certain routine, which will help improve the effectiveness of your practice.

2.Choose the right pose.

Meditation postures can be chosen according to personal preference, mainly sitting, lying and walking. When choosing a pose, be careful to keep your body comfortable and relaxed, and not to be too stiff or nervous. Beginners are advised to choose a sitting position with their hands on their thighs, their body relaxed, and their natural breathing maintained.

3.Focus.

Before entering a meditative state, you need to focus your attention first. You can use breathing, counting, and other methods to help you focus. First, sit or lie down, relax your body, and then start to breathe deeply, inhale slowly, and exhale slowly.

Slowly, I feel like my breathing becomes calmer and steady, and my body becomes more relaxed. You can then count or recite a word to help you focus.

4.Stay focused.

Once you enter a meditative state, stay focused and relaxed. Focus on your breath, your body feelings, or a certain word, stay focused, and don't get distracted. If your mind starts to wander, you can adjust your state by breathing and return to a state of focus and relaxation.

5.End the meditation.

The duration of meditation can be decided according to the individual's situation, and beginners can choose 10-15 minutes. At the end of the meditation, you can slowly return to the real world, take a few deep breaths, slowly open your eyes, and slowly return your body to its normal state.

Summary: Meditation is a training method that improves inner peace and awareness through focus and relaxation. To practice meditation, you first need to choose the right place and time, choose the posture that suits you, concentrate, stay focused and relaxed, and finally end the meditation slowly.

With consistent practice and practice, you can improve your meditation level for better physical and mental health.

1. Put your right hand on the left side of your heart and say silently in your heart, "Please let me have peace and joy" (three times);

2. Press your forehead with your right hand and say, "I forgive everything, everyone, including myself" (twice) to change the uproar;

3. Press the top of your head with your right hand and turn it clockwise seven times, each time saying, "Please let me get Realisation (or please let me get Yoga)." Then raise your right hand away from the top of your head, close your eyes, and feel the sensation between your palm and the top of your head.

After that, you can change your left hand to induction, put your hands down, palms up, and sit quietly for a while.

Note: The practice of meditation can focus one's attention on the here and now, and realize the special state of mental consciousness of "mindfulness", which is called "living in the moment". Specifically, meditation generally requires closing your eyes, sitting cross-legged on a cushion or chair, keeping your back straight, and then focusing on your abdomen or nostrils, paying attention to each moment of breathing changes.

If you get distracted, refocus your attention on your breathing. It is said that consistent meditation practice will make you more and more focused, less likely to wander and talk, and finally focus on your thoughts, feelings, and movements.