(Last Updated On: June 17, 2018)

Meditation: Take a stress-reduction break

Year by year thanks to a big quantity of sources the Oriental wisdom becomes more natural and clear for western people. They go to Asian countries to find a good teacher who can show you some techniques that will help you to find your inner peace.

There is a stereotype that meditation will bring calmness and relaxation to your mind at once you sit in a beautiful “lotus” position and close your eyes. With samatha meditation, this may be true. In fact, the process is very easy indeed, but at the same time, it is complicated because, first, we should prepare our mind and body for meditation.

Of course, we would advise you to find a teacher to help guide you in your meditation, but in this article, we have compiled some first tips for beginners to lead you into a world of deep self-knowledge. Keep in mind there are a number of different ways to reduce stress, so remember to check out different options!

Thus, how to improve your meditation practice? We will tell you about two techniques of meditation, which are both Buddhist Meditation systems.

Anapana – concentration on breathing

Anapana means mindfulness meditation. During this practice, all you should do is to sense the perceptions caused by the movements of the breath in the body. Maintain your attention on any part of your body, follow the whole cycle of your breathing, and try to be fully concentrated only on these two aspects. This is a simple method of using conscious breathing to calm the mind and to see into deep of yourself. At first, you will be surprised that your mind prefers any other place to be anywhere else but there. However, do not be upset about this – just turn to your breathing and you little by little you mind learns to settle down, it feels calm and peaceful.

Metta Meditation

Metta – loving-kindness meditation

This technique tends to emphasize such qualities as love, empathy, and patience. Loving-kindness is love with wisdom and pure love. This is also a consideration of kindness, responsibility, and respect – unconditional and inclusive feelings restricted not only for your family and friends but also for yourself and for every living being on this planet. This technique teaches you that love is not a possession of someone and is not a sentimental feeling described in books; it does not depend on the relationships between you and people you are sending warm feelings. It will help you to soften your heart and to accept yourself. Because when you do not have a selfless piece and a deep love for yourself, it is impossible to feel this to others.

You should start by concentrating at your heart center. Just sit and begin to breathe from this area. Feel yourself safe and generate pleasant feelings first for yourself, try to care about yourself at this moment and proceed with breathing with your heart. At one moment, you will feel that you are full enough to share all this with others – think about someone, open your chakra. There are traditional phrases for Metta meditation, which you can use, or any related words you wish – it can be your personal mantra or some phrases that work for you.

Prepare your body and a place for meditation

These both aspects are essential before starting a practice. The best posture for meditation from yoga is called “sukhasana” which means from Sanskrit easy and comfortable position in which you can sit quietly long without any pain or odd tension in your body. You can choose any position – previously mentioned lotus is not obligated – you are free to choose any sitting position with straight back.

Find a nice quiet space where nothing can disturb you and make the sessions of meditation regular – many teachers suggest meditating after waking up in the or in combination with your usual morning exercises.

We wish you a good practice with these tips, which can be useful in a searching of a harmony within your feelings and mind!

Bryan Davis is a professional writer and blogger. The actual theme of his writings is Oriental techniques of self-knowledge and a searching of inner peace. He spent several years traveling and living in India and Nepal – and during this period he wrote the articles for Eduzaurus and other sites sharing the vivid experience he has got there. He practiced yoga in different ashrams and learned several Buddhist techniques in various traditions. Bryan says that all this helps him to not only settle and concentrate his mind but also help him to achieve the higher level of awareness and to look for the nature of his soul.