Most people seek peace and happiness from external things, such as work, material possessions... Meditation teaches us how to tap into the source of happiness and peace within ourselves. By training your mind to focus, you learn to rely on your inner peace over external influences. In this article Nguyen will help you find out 7 principles of Zen important for you to achieve the highest efficiency in your Meditation process.
7 principles of correct meditation for beginners
Choose the right space
Whether outdoors or indoors, choose a space with a pleasant atmosphere and no distractions. An uncluttered space decorated with items that soothe the senses, such as incense, bamboo, mandala or light aromatic oils, can help create a sacred and unique space. Because the meditative state exhibits strong vibrations, repeated practice in this space will gradually charge the correct energy into it.
Choose the correct time
Meditation can be done anytime and anywhere, but it's important to choose a time when the mind is undisturbed by daily worries and free of distractions. The ideal time for regular practice is during the precious hours of dawn or dusk, when the air is filled with gentle light and filled with peaceful spiritual energy.
Use the same time and space every day
Just as the body becomes accustomed to sleeping or eating at specific times, meditating in the same place and time every day helps the body and mind turn on and off and respond to silence comfortably. and fast. Once the practice becomes a habit, you will naturally feel like meditating.
Sit with correct posture
Get yourself into a stable and comfortable sitting position, making sure that there is no tension in areas such as the forehead, jaw or shoulders. Especially make sure your neck and head are stretched and straight.
If you feel back pain or leg fatigue, you can use support items such as pillows, chairs or sitting chairs to help maintain a comfortable position. Consider sitting facing North or East to take advantage of the Earth's most positive magnetic waves and add an element of balance to your mind and body.
Good mind control
Start by spending the initial five minutes breathing deeply and mindfully, bringing fresh, clean air into your brain and helping to increase your ability to concentrate. Then, begin the process of breathing more slowly, creating a deep connection with your breath.
Incorporate mindfulness into this process. For example, even if you feel distracted and caught up in your thoughts, be nonjudgmentally aware of those thoughts. This helps you refocus and bring your attention back to the present.
Adjust your breathing properly
Start with about five minutes of deep breathing, bringing air into your abdomen, which is abdominal breathing, also known as diaphragmatic breathing.
The diaphragm has a very important task in regulating breathing. If you know how to practice and control your diaphragm, it will help you breathe deeper, not only good for Zen practice but also in daily life. Deep breathing will help you stay calm, peaceful and better control your emotions and anger.
You can refer to the video below to learn how to breathe properly:
Choose a focus object
In addition to your breath, you can choose an object of focus, something neutral and positive, it can be an image, a mandala, a symbol or even a slogan like “Om” repeated over and over again. . This will help create a strong connection and increase focus during your meditation.
Notes before practicing Meditation
Before starting a meditation session, there are some important considerations that beginners should consider to best facilitate your Meditation experience. Here are some important notes:
Diet
Limit heavy and filling foods at least 1-2 hours before meditation. Eating too much can make you feel sleepy or uncomfortable during your meditation session. Avoid consuming foods high in sugar and caffeine, as they can increase excitement and not calmness.
Clothes
Choose clothes that are comfortable, loose and do not restrict your body. Meditation often requires sitting in a comfortable position for a long period of time, so clothing should not cause discomfort. If you meditate outdoors or in cold conditions, dress warmly so you don't get cold.
Zen teaching
If you are new, you should take a meditation class or listen to online meditation lectures to understand how to practice meditation properly and get guidance from someone with experience.
Mental attitude
Approach Meditation with an open attitude, don't impose any pressure on yourself.
Practice regularly
Most importantly, maintain regularity in your practice. Meditation requires patience and time to feel its benefits. Remember that meditation is a personal journey and everyone can have a different experience. Most importantly, you need to practice and discover what works best for you.
Nguyen hopes that my sharing will be useful for your meditation process. Please see and look forward to more articles about Meditation and Yoga at Nguyen Yoga website, besides there are also many other useful videos on the channel Youtube Nguyen Yoga that you can refer to.
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