Meditation: With these 10 tips and 5 exercises you will learn to meditate

Those who meditate regularly are calmer, more relaxed and more relaxed, often happier. But how does meditation actually work? We'll show you how to learn meditation easily.

What is meditation?

Meditation is a spiritual practice that is practiced by many cultures. It is about calming the mind and letting the thoughts come to rest. This reduces stress and is even said to increase awareness. The techniques used in meditation vary widely: some meditations work while walking or dancing, some need drums or other musical elements. The most common forms of meditation, however, are silent. We also deal with such techniques in this text. By the way: The much-used buzzword " mindfulness " is closely linked to meditation. After all, meditation is also about becoming more attentive and open to the little things.

10 tips to learn to meditate

Do not expect miracles

The first exercises in meditation are easy, but you don't get to mastery in no time. Do not be frustrated if you find meditation difficult at the beginning or if you feel that it would not do much. Each exercise brings you forward and helps you to calm down a little more. In order to learn the great wisdom, to relax even in the most difficult situations or possibly even to increase your awareness, you have to practice a long time.

Create a suitable place

It is ideal if you meditate again and again in the same place. The advantage: after a while your mind switches to relaxation if you only enter the place. A suitable meditation place should be nicely decorated and offer as little distraction as possible. For example, you can make a small table or a shelf with a candle, some flowers and an inspiring picture a wonderful place for meditation. If you don't want to set up a permanent place, it is enough to use a specific mat or pillow every time you meditate. And if you don't want that either: Of course, it is also possible without a fixed place. If you meditate regularly, it will probably do you good.

Wear comfortable clothes

Nothing is more annoying than a pinching waistband or a tight collar when meditating. Such small disturbing factors suddenly have a strong impact in the calm of meditation and are simply uncomfortable. So make sure you wear comfortable clothes that don't restrict you. It should also match the temperature so that you won't freeze even if you don't move for a while.

Eliminate distractions

You shouldn't be disturbed during your exercise. So tell your family members or choose a time when you are alone in the house. Very important: Switch off your cell phone or put it in another room where you cannot hear it. Ideally, you should also turn off the doorbell. Then you can start your meditation exercise undisturbed.

Choose a meditation posture

The typical meditation posture is a variation of the cross-legged position. But that doesn't have to be the case, for example you can sit in a chair or kneel on the floor with a meditation cushion. Meditation is also possible while lying down, but there is a risk that you will fall asleep quickly, which is of course not in the sense of meditation. If you are sitting or kneeling, make sure that your back is as straight and upright as possible

Start with short meditation sessions

Meditations lasting hours are hardly feasible at the beginning and are usually very uncomfortable for inexperienced people. Such a long duration is not necessary at all. Units of five or ten minutes are enough for a start.

Just push up raising thoughts

Almost all meditations are about letting your thoughts rest. What sounds so simple can be terribly difficult. In the beginning, you will probably find yourself stuck with a thought every few seconds. This is completely normal. It is important that you do not get angry then, otherwise your distraction will be much bigger. Simply lovingly push the thought aside and return to your practice. Gradually it will become easier for you.

Practice regularly

As with many other things, regular practice is important in meditation. The more you meditate, the easier it is for you and the deeper you can relax. It would be ideal to practice daily, but two to three training sessions per week are also great.

Hold on

When meditating, you do nothing (at least superficially). This is very unusual for most people. It is no wonder that the body and mind initially defend themselves against it. Don't be surprised if you quickly feel the irresistible urge to get up. Or if your nose suddenly itches, your back hurts and your feet get cold. Perhaps you are absolutely convinced during the exercise that it is utter nonsense to continue meditating. Hold on anyway! In the beginning there are only a few minutes, that's really manageable. You will see: These defense reactions gradually become noticeably weaker.

Come back gently from meditation

When meditating, you slow down and get out of the hamster wheel of everyday life for a few minutes. It would be a shame to get back into this hamster wheel immediately after the exercise. Take a few more minutes after meditation to get back to everyday life. If you like, drink a glass of water or have a snack, stretch or gently pat yourself. All of these physical stimuli help you to fully anchor yourself in reality again.

5 exercises to learn to meditate

Breathing meditation

Breathing meditation is the basis of many other techniques. It is very easy to carry out: go into your preferred meditation posture, set a short-term alarm if you want and close your eyes. Now just focus on your breath. You don't have to change it, just notice what is there. Feel the breath as it flows through your nose or mouth into your body, flows down your windpipe into your lungs and widens your upper body, only to immediately start your way back and leave your body. Try to focus only on your breath during meditation. If other thoughts arise, just push them away as soon as you notice them.

Visualization

Visualization means using the power of your imagination in meditation. And this is how it works: Enter your meditation posture and close your eyes. Then imagine a place where you feel really comfortable and where you can recharge your batteries. This can be, for example, a beach or a lake shore, a clearing, a cave or a completely different place. It does not matter whether you have seen the place before or are just making it up. Imagine how you are in this place and how you recharge your batteries. Try to see as many details as possible. Hear the chirping of birds or the waves, pay attention to smells and the feeling of the ground beneath you. Concentrate on your location as long as the exercise lasts. You can always return there in meditation to recharge your batteries.

Affirmations

Affirmations are words or short sentences that you say to yourself during meditation. For example, tell yourself: "I am calm and relaxed." Or "I am grateful for what I have." Feel free to think of your own affirmations, which you then use during meditation. But make sure that the sentences are short, clear and positive. Avoid negations.

Attention to your body

This mindfulness meditation is about feeling your body. During meditation, gradually focus your attention on the individual parts of the body. Start with your toes and work your way up slowly until you get to your head. How small you go depends on how much time you want to invest in meditation. Pay attention to your body and notice how it feels. Where do you have tension, pain or discomfort? Where does your body feel good and powerful? You don't have to change anything, just perceive what's there.

Grounding

This exercise focuses your attention on the floor under your feet (or under your back if you meditate in a lying position). Imagine roots growing from your feet or your back. They effortlessly penetrate the ground beneath you and also the floors below until they reach the fertile soil below you. Imagine how firmly you are connected to the floor and how force flows into your body from there. Before you finish meditation, imagine how the roots pull back out of the earth into your body.

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