We all know them: Times when we are often stressed, feel inner turmoil and simply cannot find a balance. Many people try to calm down after a stressful day by distracting themselves from their daily routine. But distraction is not necessarily the best solution. On the contrary - it is better to face your thoughts. This is where meditation comes into play. The term meditation is derived from the Latin "meditatio" (to think about) or "medio" (the centre) - meditation is a spiritual practice that can induce deep relaxation through mindfulness exercises. The aim is silence or inner emptiness and thus freedom from thoughts. In this blog post, we reveal how you can achieve such states of consciousness!
Meditation for beginners: tips and exercises for more mindfulness in everyday life
How do you meditate properly?
If you are meditating for the first time, one thing applies above all: let go of all expectations and don't build up any pressure to be able to meditate properly straight away and quickly recognise a positive effect. Get involved in meditation and find your own way over time, as not all meditation exercises are suitable for everyone. It is also important to create a pleasant meditation space that offers few distractions. Comfortable clothing is also important in order to be able to fully engage in meditation. Sit in the classic lotus position with your legs crossed on a cushion and place your hands quietly in your lap. Once you have followed all these steps and found a comfortable place for you, you are ready to start.
Introduction to meditation
You can do the following mindfulness exercise as an introduction to any meditation. This meditation does not take long and prepares you perfectly for the next exercises.
This is how it works:
Take several deep breaths. Imagine that each time you inhale, not only does air enter your lungs, but also a surge of energy flows into your body.
Close your eyes and feel the energy as it flows through the individual parts of your body. Fully concentrate on your body and the energy you are breathing in.
Meditation with music
This form of meditation could be just right for you if you enjoy listening to calm music and you can let yourself be carried away by the different sounds, melodies and rhythms. You can find numerous meditation playlists on the internet that are suitable for this exercise. The important thing is that the music awakens something in you. Once you have found suitable music, concentrate on the sounds and observe what they do to you. What do the sounds trigger in you? What emotions do they arouse?
Breathing meditation
Breathing is something fascinating. We breathe every moment of our lives and never really think about it. Breathing happens quite casually, even unconsciously. But did you know that you can influence your body and mind with conscious breathing? If you breathe in and out deeply just a few times a minute, you will improve your circulation, build up your energy reserves and strengthen your immune system. But that's not all - you become calm and relaxed and begin to meditate.
You will need a chair or meditation cushion for the following exercise. Sit upright (and comfortably) and pull your chin slightly towards your throat. Now close your right nostril with your right thumb and breathe in deeply through your left nostril. Then close your left nostril with your right index finger and breathe out through your right nostril. Then breathe in deeply on the right and out on the left. Concentrate on your breathing and feel inside yourself.
Conclusion
Of course, turning meditation into a routine takes a little discipline at first. But if you commit to it and do mindfulness and concentration exercises regularly, you will soon realise that you feel less stressed. We wish you relaxing meditation and good luck with the various exercises.