Recently, the topic of meditation has begun to catch my eye more and more often. I'm not superstitious, but this is definitely a sign — maybe it's time to finally stop for a while and look inside yourself.
Many people think that learning meditation is very difficult. In some ways they are right, and there really are problems. For example, it is extremely difficult for me, as a choleric, to sit in one place for a long time, completely displacing thoughts about the urgent from my head.
However, Leo Babauta, a blogger, journalist and writer from the USA, in one of his posts on Zenhabits advises starting with two minutes. And it really works.
We have already written more than once about the benefits that meditation gives. It teaches focus, relieves stress, helps to get rid of bad habits, trains memory and mindfulness, improves self-control, reduces blood pressure and pulse rate, normalizes metabolism and much more.
I think this list is quite enough to try. I'm not even talking about the fact that, perhaps, this will be almost your only opportunity to be alone with yourself while observing the usual crazy rhythm of life.
This will be quite enough. And you will no longer be able to claim that you do not have enough time for meditation. Two minutes is very, very little! So no excuses.
Tie meditation to the time of day or to some action. For example, early in the morning, when everyone is still asleep, or during the first cup of coffee, or during lunch — choose the most convenient for yourself.
It can be your apartment in the early morning or late evening, when you are sure that no one will bother you. Or a park with a bench in some secluded corner. Or any other secret place where it's not so crowded and you can sit quietly for at least a few minutes. Meditation on the seashore or near any other body of water leaves the most pleasant impressions.
You should not focus on your posture and constantly think about how you are still more comfortable. Sit down the way you feel comfortable. Of course, it is advisable to keep your back straight at the same time, but if it is too difficult, you can lean on the wall or sit on a chair with a comfortable back.
It's worth starting with two minutes. When you feel that you can do it longer, gradually increase the time. After a week, go to 5 minutes, after two — to 10, and after 21 days — to 15 or 20 minutes.
Breathe slowly, focused. You should fully concentrate and follow every breath in and out, feeling how the air enters you, filling your lungs, and how slowly it comes out. Count it. One — inhale, two — exhale. On three — inhale, on four — exhale. And so on until ten. Then start over.
The eyes are open, the gaze is directed downwards, the focus is scattered. If you feel uncomfortable with your eyes open, you can close them.
Do not worry that you are distracted from breathing — in the first days it happens often. If an extraneous thought does appear in your head, pay attention to it, and then return to breathing again.
Over time, you will learn to maintain concentration for a longer time.
You can meditate not only sitting, focusing on breathing. You can train your consciousness in everyday life as well. For example, while eating lunch, walking in the park or even washing dishes.
Don't just swallow your lunch, but savor it in small pieces, slowly chewing and fully feeling its taste, laying out the ingredients.
Do not just walk in the park, but contemplate what is happening. Pay attention to the bright colors, sounds and smells. Focus on your feelings.
Try experimenting with the tea ritual, giving importance to each movement.
And even while washing dishes, try to focus on every moment: how the foam appears, how the water flows down the plate. It will turn out something like a conscious (thoughtful) meditation.
My main mistake was that I tried to start right away with 30 minutes. It was difficult, and I either couldn't turn off my inner voice, or I just fell asleep, which is completely wrong. It is really very difficult to achieve the desired state. But if you start with small steps, you just have to succeed.
