meditation guide for anyone to be able to meditate
Well, first thing to know is that meditation is more related to the state of consciousness than a posture or dogma. We should seek comfortable methods of meditation until we can exercise this state of mind and manage to practice practices that could be more complex for our needs as a body and an individual.
body:
Being with the body still is a good technique to understand and disconnect the body, but it is not the only one. The effect of the lack of stimuli or the excess of them is the same in the end, so try to hyper-stimulate your senses if you find it difficult to stay still, loud music, lots of perfumes, lots of lights and visual stimuli and even and not least the very repeated movement of the body, like a mantra. it even has the same effect.
breathing:
this part is important! focus your thoughts on your breathing at first, count it with numbers in your head to make it easier. see yourself breathing in and out, feel every cell in your body doing it, in cyclical time. I suggest an equal time of 4 to inhale 4 holding 4 exhaling and 4 holding. but you can and should adapt these times to the needs of your body, (ex: 4,2,4,2), as long as you respect this cycle until it becomes automatic in your body, most likely your first meditations will be just learning breathing and it's ok, it's already a good experience, keep training your body for it.
visualization:
After mastering the breathing thing, the next step is to direct your mind to something or somewhere, for that we must train to visualize things and the beginning of this is to learn to clear the mind. As soon as you realize that your body has automated cyclic breathing you should focus on clearing your mind and not thinking about anything. (I know it's very difficult, but that's the challenge, and I guarantee that it's not only possible but it's a great tool if mastered)
things that can help in this exercise, in addition to hyperstimulation of the senses and mantras and repeated movements or elation (remember to respect the limits of your body), is to take time to think about everything your mind wants to think about, and let go as possible from these thoughts, as if they came and went in a train car until there was none left. visualizing a blank room or the universe but focusing on abstracting it is a good idea to start as well. this exercise and practice should accompany you throughout your life, even when you master this technique and move on to more complex visualizations, it is ideal to dedicate time a day to clear your mind and be nothing and be everything at the same time.
time:
start doing what you can for at least 5 minutes, use the alarm clock.
from two to 3 days doing the same time or until you feel comfortable, you will hardly be able to reach the stages of visualization at the beginning or in that time of 5 min which is ok, from the third day increase to 10, because you You will already be more familiar with what you need to do and you will have more time to practice without feeling uncomfortable, I recommend spaces of 2 to 3 days to increase the time by 5 min, or until you feel comfortable. don't get frustrated with your progress, be patient with yourself, try to persist in the exercise for at least 21 days, time for your body to get used to all this. the ideal is that a meditation practice lasts from 30min to 1 hour.
finishing:
try to go back calmly, start looking at your feet or touching the ground.
It is possible to feel nauseous during the meditations, but it shouldn't be anything stronger than that, if you feel really sick, stop the exercise and try to analyze what might have gone wrong. always remembering to respect the limits of the body and seeking this self-knowledge. it is interesting to do the process on an empty stomach but it is not a rule. It is highly recommended that after such a process you eat a cookie or a piece of meat or grain to facilitate the process of your mind understanding that you have returned to the "real world".
