Most people go through life without understanding themselves or noticing what they like to tick.
We are too little aware of what we are doing both in our free time and when we are busy. Most of us either write messages to friends or check their social media page and so are already at the next activity on the agenda without realizing how they got there at the time.
Buddhist practices recommend training one’s mind so that it works in a way that is most beneficial to us. When we fail to train our minds consciously, it becomes vulnerable to external forces.
For example, our minds are often influenced by the media. That is why meditation is an extremely effective practice to train our minds to live in the present moment with awareness. Instead of trying to control external events because of your dissatisfaction, it is better to train your mind to accept things as they are.
When our mind gradually becomes free, we experience higher levels of concentration, focus, creativity, and relaxation. And while meditation is an excellent practice for training our minds, the practice of mindfulness can be done at any time. The process simply involves intentionally directing your attention to your thoughts.
Each of us has a seed of conscience. That is why when we want to calm our minds it is recommended to resort to meditation, a practical tool, with which everyone can observe their inner and outer experiences, with compassion and acceptance.
Regular and conscious meditation practices promote calm, inner stability, and help reduce impulsive and reactive behaviors. We must learn to detach ourselves from the daily flow of emotions, anxiety, stress, and connect with our lives and others in a much deeper and deeper way.
4 steps for practicing meditation
To relax your mind and body, choose a posture as comfortable as possible.
- You can choose to sit on the floor, on a mattress, or a pillow. Those who find it difficult to sit on the floor can choose to sit in a chair with a straight back. Regardless of the position chosen, keep the spine as straight as possible and do not arch your back.
- Focus your eyes on the tip of your nose or a fixed object. The idea is to relax your eye muscles and release your emotions. You can keep your eyes closed or partially open depending on how comfortable it is for you, and imagine that you are in a safe, comfortable, and serene place.
- Place your palms on your ribs keeping your fingers relaxed. Focus on your breathing and become more aware of the thoughts and sensations you are experiencing. These can include lightness, pain, weight, or annoying thoughts. Do not try to analyze any of these sensations or thoughts. Just watch them and let them go. Observe every thought, every sensation with full awareness.
- Slowly return to breathing awareness, inhaling slowly and deeply. Repeat 3-4 full breaths. Rub your palms together to generate heat and then place your palms on your eyes to charge with the energy produced during meditation, both indoors and outdoors.
This meditation practice is simple but very powerful. It helps to develop attention and calm the mind. You can repeat this practice whenever you feel the need or you are facing a stressful situation.
