How to make serious changes? Through small changes. an excerpt about meditation for those who have long wanted to try, but did not know where to start.

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## Meditate

   > Every moment of life is filled with joy and happiness. If you are careful, you will see this.
   

At the word "meditation" we imagine how Buddhist monks in a monastery hidden in the mountains of Tibet pray, repeating with a recitative sacral exclamation "ohm." But in fact, the practice of meditation can be accessible and applied almost everywhere. Meditation has existed for several thousand years and it has been of great benefit to man both in the spiritual sense and in the physical sense. Those who do this are often calm, peaceful and have a spiritual balance even long after the end of the meditation session.

Through the study of the practice of mindfulness and the popularity of yoga, the practice of meditation in recent decades has spread widely throughout the world. People who deal with it can restore order in their thoughts and bring clarity and concentration into their lives. They discover new opportunities, they look more positively at the world, better manage stresses and achieve a deeper level of self-knowledge.


Meditation also has a positive effect on memory and learning. Studies show that regular meditations activate the formation of new neurons in the hippocampus (the hippocampus is part of the limbic system of the brain, participates in the formation of emotions, the transfer of knowledge from short-term memory to long-term memory and other parts of the brain responsible for memory and training, and also reduces the activity of the amygdala, which is manifested in improving stress management. Meditation helps to calm the mind and clear thoughts, which increases our ability to concentrate. In a single experiment conducted at the University of Washington, participants regularly practicing meditation showed a better ability to switch from assignment to task and to concentrate for a long time. They could more accurately remember the content of assigned tasks than those who had never meditated.

Meditation helps to better understand the surrounding reality, to be free from mental traumas, negative thoughts and life experiences. As a result, we are able to find inner peace and achieve a more positive self-realization and a sense of happiness.

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## Way to success. Meditate for 20 minutes a day

There are many practices and ways of meditation. If you are still a beginner, start with the simplest.

* Make a commitment

To feel the benefit of meditation, make a commitment to do exercises every day. If you are not familiar with meditation, start with classes for five minutes daily. Gradually bring their duration to 20 minutes. Do not worry if it takes several weeks, maybe months.

* Choose the right place for meditation


Choose a place that helps to achieve a calm and clear state of mind. It can be an open space like a park, a quiet room or a corner in the house. You can do it even on the beach. The place is not so important. The main thing is that you should not be disturbed in a sitting position, preferably 20 minutes. Try to keep the noise as small as possible. Some people listen to music while meditating. But it should be very quiet rhythmic music without a lot of words or loud sounds that can distract you.

* Choose the right time for meditation

Choose in your schedule a time when you are less likely to be distracted from class or disturbed. For many, it's early morning or late evening. It is desirable to detect the duration of the session by clock or by other devices.

* Accept the correct posture

When meditation is very important to the body was comfortable. Clothing and the pose itself must create the most favorable conditions. Avoid tight and stiff clothes in which you are hot or, conversely, cold. With traditional meditation, the so-called Indian pose is usually used: hands rest on the knees, the body is straightened, the neck is straight. It is not recommended to use head restraints. This pose eliminates drowsiness. Some sit on cushions on the floor or in a chair with a straight back. The person's eyes are usually closed during meditation. You can keep them open, but distractions can interfere.

* Set a goal for each lesson

Each meditation session starts with a reminder to yourself about why you want to do this. For example: you want to relax and relieve stress, get rid of irritation or anger, clear your mind or more consciously perceive the surrounding reality.

* Achieve concentration

An important condition for successful meditation is extreme concentration. You need to avoid thinking about your life and problems. Here are some tips.

**1. Focus on your breathing.** This is one of the most common ways of meditation. For beginners it is also convenient because breathing is a natural function of the body. The inhalation should begin deep in the abdomen, rise to the diaphragm and slightly raise your chest. The stomach should rise with every breath and drop with each exhalation. Concentrate on your feelings, listen to your breaths and exhalations. Watch how the air passes through your nose, throat and lungs. When you exhale, realize how it leaves these organs. Below are two ways to concentrate your attention on breathing.

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*  Score to five. When you inhale, slowly count to five. Then hold your breath for a second and make an exhalation about one to five. Repeat the exercise until the end of the session.
*  Account for every breath and exhalation. Count each breath in and out. At the first breath, count to one. At exhalation count up to two. At the second breath, count to three, and with an exhalation - count to four. When you reach ten, start all over again. Repeat the exercise until the end of the session.

**2. Reading mantras**. Calm and quiet recitative read mantras: a special word or a set of words, the repetition of which gives a sense of peace and enlightenment. The breathing must remain deep and rhythmic. Speak mantras throughout the entire meditation session.

**3. Directed meditation**. In preparing for the competition, many athletes practice directional meditation. In doing so, they focus on a conscious goal. For example, a marathon runner can present himself in detail during the race.

**4. Concentrate your eyes on a certain object**. If you are meditating with your eyes open, it is better to focus on the object or symbol that is important to you. For example, on a Buddha statue, a flower, a garden, an ocean or a cross. If an important object is not near you, you can close your eyes and try to visualize it in your imagination. Keep your eye on the object and breathe deeply.

**5. Mentally scan different parts of your body.** Conduct a mental scan of your body, focusing on individual organs. Carefully watch your sensations: pain, relaxation, tension, increase or decrease in temperature and a feeling of numbness. You can learn to strain, and then completely relax the different parts of the body. Start with your fingers. Gradually go to the brushes, forearms, shoulders, etc. At the same time, continue to breathe deeply.

## Dispersion of thoughts

Sometimes during meditation you can feel that strange thoughts come to you. Do not be scared. Mark these thoughts to yourself, and then try to focus on your breathing, mantra, or something else, which you usually focus on while meditating. Do not criticize or condemn yourself for randomly dispersing thoughts. During the session, think about yourself with love and openness.

* Plan the duration of the sessions correctly

At the beginning of meditation, set a goal to continue for five minutes. Repeat this for seven days, then increase the meditation time to 10 minutes. If you achieve a 10-minute training session from the 8th to the 14th day, increase the time to 15 minutes. If you manage to keep this duration for the third week, go to 20 minutes.


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* Learn the practices of meditation


The technique described here is very simple and is used at the initial stage of training. There are many other useful and effective meditation practices that are chosen depending on the individual qualities of the meditator. In our time, transcendental meditation, conscious meditation, kundalini practices, qigong and taichi are popular. Read on the Internet about different ways of meditation and find nearby centers where you could be engaged.

* Increase the frequency of sessions to two sessions per day

When you get used to meditation for 20 minutes every day, think about increasing the frequency of classes to two every day. Many experts say that it is this duration and frequency of meditation that are optimal. But remember that the main thing is quality. Try to ensure that at the end of each 20-minute session you reach awareness.

* Meditate on vacation

Now there are many centers of meditation and relaxation, which organize weekly or two-day (weekend) programs for those who want to improve and deepen their practice of meditation. Try to use such programs at least once a year to improve your skills.

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### *Thanks for reading.*