Successful meditation is not only years of constant practice, but also adherence to simple principles that immediately help to tune in to the right wave of pleasant relaxation and immersion in the subconscious. Oftentimes, it is by following these principles that you can already make big advances in the straight line of success. Relaxation and abstraction from the material world are the main conditions for progress in mediation practice.
Steps in meditation.
1. First you need to make sure that you are not in a state of severe stress, aggression, despair, too tired or experiencing similar sensations.
2. Indicate for yourself exactly when you will be doing the meditation. Remember to choose a time when you don't constantly glance at your watch nervously.
3. Decide on the direction of meditation: some during meditation are working on a total change of their personality or completely weaned from it, others simply tune in to a positive outlook, applying mental affirmations, and so on. Your choice will depend on what goals you are pursuing, what you want to achieve by practicing meditation exercises.
4. Ask loved ones not to interfere with you, move the animals to another room and choose a place in which you will meditate from day to day, since the change of scenery interferes with complete relaxation.
5. Choose a place where smells don't distract you.
6. Tune in to the process, realize that you need it first of all.
7. Satisfy your physiological needs and bring a bottle or glass of water with you.
8. Remove unnecessary accessories and everything that can distract you at the level of sensations: watches, earrings, rings, etc.
9. Take earplugs or put on headphones and play the binaural tune. Make sure that the melody is at least 30 minutes long.
10. Turn off the sound on your phone, or better turn on airplane mode if you are listening to a melody on your phone.
11. Put on comfortable clothes, tie your hair - in general, get rid of irritants. If you meditate in the morning, you can wear a blindfold.
12. After making sure that no one and nothing will bother you, your seat is equipped with a comfortable chair, the air temperature is pleasant to the body, and your state is good-natured, sit on a chair, lower your arms along your body, close your eyes and relax.
13. Since your back must be kept straight, make sure that your chair is without a back so that there is no unnecessary desire to lean on it.
14. Keep your feet flat on the floor and your hands can also be resting on your knees if you are not comfortable hanging down.
15. Slowly and deeply inhale through your nose and exhale through your mouth, focusing on the breath for a while.
16. Try to distract yourself, disconnect from your person in the material world, forget your social roles and try to achieve maximum relaxation - so you will gradually move to alpha and theta waves.
Tip: You can keep a diary in which you will describe your observations before and after meditation. Write down how you felt when you opened your eyes and looked around your room, what thoughts came to your mind, how you felt later, how you spoke, etc. You can also come up with a specific text with affirmations for yourself so that you can pronounce it not only during your usual pastime, but also during meditation. This approach will allow you to track your progress and make adjustments. It will take you quite a bit of time to get used to following these simple rules - later you will automatically disconnect from the outside world and get a good dose of pleasure from it.
