what meditation really is? Where do I start the training?

What meditation really is? Where do I start the training? and What are the Benefits?

So what is meditation? Where to start? What are the Benefits Fortunately, we live in a time when a flood, an avalanche of information is pouring down on us. But no one canceled the difficulty of choosing. What's more we should delicately channel, filter through articles, books, recordings, classes to feel, comprehend and help through our insight the pearl of meditation: its taste, aftertaste, healing, discovery, relaxation, transformation - all the fruits that meditation can give every one of us.

what meditation really is? Where do I start the training?

Meditation, today this word is well-known… Many of us have heard about it, we have seen that there are different classes and methods for teaching meditation, some of us attend them, and some of us are already meditating or thinking that we are meditating.

what meditation really is?

Meditation is known to us as part of the spiritual practice of the Vedic culture. It is said that the first texts were described before our era. In China, where the Buddha was worshiped, meditation techniques later changed, and they also led to the harmony of the spirit. We have heard about the monks who attained Zen (enlightenment), they were able to reveal the ancient recipes of spiritual harmony to their adherents. Thanks to this, meditation, as a way of self-knowledge, healing, harmonization, spiritual growth, has become accessible and popular.

Probably, there is no meditation for beginners, as it correlates with dhyana - the seventh step of yoga. This means that we must not only observe self-control in relation to ourselves, our feelings, emotions, living beings around us. We must know the union in yoga: soul, mind, and body. What's more, this is an OBSERVATION. Observation of thoughts, words, emotions, actions, deeds.

We are able to observe lying, sitting, in motion, only by tuning our mind, that is, by changing our mood. The easiest, most effective, and affordable way to influence your own mood is music. The selection of music for meditation practices is one of the components of achieving the result. The tune, when it is "your", will certainly contact the strings of the soul. Usually, a calm, blissful, soft, peaceful composition without words has a positive effect. Its impact will begin to superimpose breathing on the rhythm and relax tense muscles, you will want to gently close your eyes and concentrate on sensations. The positive vibrations of the meditation melodies will begin to echo and interact with the body and mind.

It is exceptionally insightful to utilize the hints of nature, particularly the "breath of the sea", which makes a positive climate for unwinding. The main thing is that the sound should not evoke sadness, despondency, irritation, fear, but be associated with pleasant memories or associations.

There are many meditation techniques for beginners in this field. Perhaps the most simple, pleasant, and effective way is to pay attention to your respiratory cycle. Without inventing anything, you must constantly return your attention to inhalation - exhalation, be aware of how the air enters the nostrils and fills the lungs. We present in detail the process of life: how the whole organism is saturated, oxygen nourishes every cell of the body.

Also, sitting in a comfortable position with a straight spine, you can observe incoming thoughts without developing an internal dialogue, see them off like clouds passing by.

To rid himself of stressful manifestations, tension, a beginner practitioner uses tactile relaxation. Normally, a rosary is utilized. Getting acquainted with the object of relaxation, we hold it in our hands and mentally track its shape, temperature, surface. Then we sort through the beads of the rosary in the fingers or another object from hand to hand, direct all attention to this process, do it slowly, at the same pace. And we say or sing a mantra, a prayer to ourselves.

One of the exercises of meditation is the concentration of attention on any object or phenomenon. Contemplation of the fire in the fire, the flame of a candle, the rolling waves, the movement of clouds, the appearance of a rainbow after the rain, sunset, or sunrise on the horizon. It is necessary to take advantage of the divine beauty and enjoy it consciously. Meditative contemplation exercises restore peace of mind, peace and saturate with vital energy.

Of course, everyone chooses a place, a way of meditation, but there are several basic rules of meditation that should be followed.

The right stance is the reason for reflection. It is necessary to keep the spine and neck even and straight, sitting on the floor or on a chair. Try not to slouch! Hands are placed on the knees with palms up or use mudra. We direct the tongue to the upper palate. We close our eyes or slightly close them. This is the basis for calming the mind.

In order to keep our minds calm and not fall asleep quickly and safely, we must hold the object of meditation. The most accessible is our breath.

Meditation time should gradually increase, an experienced practitioner can quickly attune the mind and get into the process, but beginners or emotional people will need more time. Therefore, you need to start from 10 - 15 minutes to 45 - 60 minutes - these are general recommendations. Gradually, we will learn to meditate without a special time allotted. It will be a careful observation of objective reality, of any process or person entering our lives.

Where do I start the training?

You can meditate anyplace and whenever. It is not necessary to sit alone and with your eyes closed. It can be a walk, a trip, doing work, practice.

During meditation, the mind becomes aware. It may seem that this affects emotionality, agitation, irritability even more. The main thing is not to stop and move on, exploring the traps of the mind, that is, yourself. It will take time to resolve important issues, thoughts, and experiences. So be patient!

And yet, meditation is not limited to specific methods, techniques and exercises, techniques and methods, and it cannot be said that certain states are achieved by it. It is growth, expansion, and self-realization.

Alas, for most people today this seems like a “notion”, they are not even aware of their own spiritual potential. Unfortunately, people have completely lost the ability to trust themselves and listen to their inner voice. Immersion in the vanity of worldly affairs does not allow you to always remember your Beginning. These are generally enormous words...

Therefore, it is easier to start with deep muscle relaxation, relieving body tension. The unwinding of muscle tone, bone design is attainable during the time spent on specific work. But for this, you need to allocate time. And the next stage of practice will be the stabilization of internal experiences, states, calming, and stabilizing mental whirlwinds. Subsequently, one can come to contemplation through unwinding, guiding one's consideration not "outside", yet inside, showing up at a state of amicability, conservation, and addition of energy.

Krishnamurti said, "Meditation can't be learned. It is growth: the growth of your whole life process, out of your whole life process. You have to grow towards meditation."

Hence, the fundamental objective of the training is to become yourself in your Nature, to track down yourself, to acknowledge and adore. This will be followed by the acceptance of everything that surrounds us: close people, colleagues, boss, passerby, situations that are very different every day. We will learn to carefully observe the realities of life, changes in our mood, manifestation, first of all, of ourselves to what is happening around. From the depths, drawing wisdom and an answer on how to act in a given situation.

What are the Benefits of meditation?

Since the middle of the 20th century, scientific researchers have become interested in meditation in terms of relaxing, clearing, and rebooting the mind through physical and mental exercises. Scientists have been able to prove a direct link between meditative practices and improved health of meditators. Research has confirmed the benefits of regular exercise. In addition to general relaxation, pressure normalizes, mental activity improves, the work of the whole human biosystem is fit, and an overall flood of solidarity is noticed.

stress reduction:

For this, people usually begin to meditate. A study of 3,500 adults showed it worked. When our bodies are exposed to sudden stress or threat, the brain responds with a fight-or-flight response. It is caused by a surge in the hormones adrenaline and cortisol, which leads to sleep disturbance, depression and anxiety, high blood pressure, fatigue and confusion. Reflection offers you the chance to venture back, perceive pressure and decide how to answer it. For example, it could be a regular practice of relaxation, which allows you to act rationally even under stress. 

Anxiety control:

There is an area in our brain that is responsible for fear. This is the amygdala, called the amygdala, which works like an alarm, looking for sources of danger around. She kept the ancient man alive by catching rustles in the forest or aggressive fellow tribesmen. For a cutting edge individual, it regularly fills in as a "bogus call", arousing absurd nervousness. Research have shown that amygdala activity decreases when a person is in a meditative state. These information were gotten both in explores different avenues regarding individuals without experience in meditation, and in trials with both healthy people and those suffering from chronic anxiety. The effect is comparable to the action of drugs, but does not cause side effects. Regular practice reprograms the fear center, reduces anxiety and symptoms of anxiety disorders and panic attacks.

Emotional recuperation:

Our brain tends to emotionally color or “stick” to situations and problems. For example, if a person has troubles at work, he can transfer them to family life. Conversely, troubles in personal life can be reflected in work. Meditators have the ability to not "stick". To see an emotion, a problem, to realize it and not fall into a trap.

Scientists attribute  this to a decrease in the production of substances called cytokines. They are released in response to stress, affect mood and often cause depression. In the brains of those who practice meditation, connections appear that increase empathy and the ability to rationally assess problems.

Research shows that meditation is as effective as antidepressants! Therefore, for people suffering from depression, it is increasingly being prescribed as an alternative to drug treatment.

Bringing issues to light:

Already in the eighth week of regular meditation, practitioners form  their "unique brain" with well-developed areas. These areas are primarily associated with awareness and memory. Scientists are seeing an increase in the thickness of the hippocampus, which increases the brain's ability to learn and remember new material, as well as regulate its emotions. It used to be thought that mindfulness is the effect of long reflection and concentration on oneself. It has now become clear that during meditation, physical changes occur in the brain that help develop this skill.

Mindfulness Growth:

Problems with concentration are not only found in children, attention deficit disorder has been diagnosed in millions of adults. One of the main benefits of meditation is improved focus and concentration. Like sports training, daily meditation increases the strength and endurance of attention. It was found that two weeks of practice is enough to increase attention score by 16%. Thanks to meditation, cognitive skills at work quickly develop - and we better concentrate on the tasks at hand.

Prevention of brain aging:

I lost my keys, I can't remember my name, I can't solve a simple math problem - as we approach middle age, we are increasingly faced with similar problems. The decrease in mental abilities is associated with the loss of volumes of gray matter - brain neurons responsible for memory and learning. This is called cognitive decline associated with aging. For many years, scientists thought this decline was inevitable, but research over the past two decades has shown that the adult brain changes throughout life. This is a peculiarity known as brain adaptability.

Regular meditation increases the neuroplasticity of the brain, maintains and even increases the concentration of gray matter. The brains of people over the age of 50, who constantly practice meditation, “look” seven years younger.

Sleep improvement:

Meditation helps you relax and not get hung up on thoughts that prevent you from falling asleep. This practice activates the area of ​​the brain responsible for the transition to deep sleep. Thanks to it, we fall asleep faster and get better quality sleep. When the sleep characteristics of the two groups were compared  (one practiced meditation, the other did not), it became clear that the participants who meditated fell asleep faster, their sleep was deeper and longer compared to those who did not meditate.

Pain control:

Meditation diminishes the impression of torment in the mind. It complements medical treatment of chronic pain or physiotherapy. Research confirms that mindfulness calms the brain centers responsible for pain, and over time these changes take root and change the structure of the brain itself in such a way that patients no longer feel pain as intensely as they used to. Polls show that they stop noticing it.

Clinics prescribe meditation to help patients cope with the pain of heart disease, diabetes, and arthritis. It is also used to relieve migraines, chronic fatigue, and even multiple sclerosis.

Gifts.

As always, I have found for you the best paying meditation books on the Internet for free.

The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living.

Why have history's greatest minds—from George Washington to Frederick the Great to Ralph Waldo Emerson, along with today's top performers from Super Bowl-winning football coaches to CEOs and celebrities—embraced the wisdom of the ancient Stoics? Because they realize that the most valuable wisdom is timeless and that philosophy is for living a better life, not a classroom exercise.

The Daily Stoic offers 366 days of Stoic insights and exercises, featuring all-new translations from the Emperor Marcus Aurelius, the playwright Seneca, or slave-turned-philosopher Epictetus, as well as lesser-known luminaries like Zeno, Cleanthes, and Musonius Rufus. Every day of the year you'll find one of their pithy, powerful quotations, as well as historical anecdotes, provocative commentary, and a helpful glossary of Greek terms.

By following these teachings over the course of a year (and, indeed, for years to come) you'll find the serenity, self-knowledge, and resilience you need to live well.

Overthinking: How to Declutter and Unfu*k Your Mind, Build Mental Toughness, Discover Fast Success Habits, Thinking & Meditation, Mindfulness for Creativity, Slow Down the Brain and Be Yourself.

Do you struggle with overthinking and anxiety? Feel overwhelmed by the inundation of information you receive from your phone, TV, and radio? Then keep reading....

Here's the deal...If you always feel overwhelmed and can't calm yourself down to get a good night's sleep, then you need to examine how negative thoughts are impacting your lifestyle. This book is a step-by-step guide to forming healthier habits for your mind, body, and spirit. You will learn to take a step back and evaluate how you currently live your life before creating a plan to remove those sources and triggers for overthinking.

Here’s just a tiny fraction of what you’ll find in this book :

• Powerful Methods to Declutter your Mind and Fill it Back Up With.
• Healthy, Productive Habits and Encouragement.
• The Best Strategies to Begin Removing Negative Influences From Your Life.
• The Importance of Sleep and WHY you Should Introduce New, Healthy Sleeping Habits.
• The Benefit of Mindfulness and Meditation Techniques.
• How to Declutter Your Environment to Reflect the Positive Changes You’re Making in Your Life.
• #1 Tips to Eliminate Bad Relationships.
• How to Address Information Overload in Your Life.

Psychic Witch: A Metaphysical Guide to Meditation, Magick & Manifestation

Popular writer and witch Mat Auryn reveals his most closely guarded tips, practices, and meditations for unlocking your psychic abilities and elevating your witchcraft into exciting new territory. Featuring over ninety exercises, this groundbreaking book helps your magick and your senses reach their full potential.

Witchcraft and psychism are two sides of the same coin—they complement and strengthen one another. Psychic Witch provides everything you need to not only master the perception and manipulation of energy, but also to perform magick anywhere and at any time. This ingenious book teaches you how to use subtle energy in new ways and manifest your perceptions into instant magickal results.