Let's start this journey together. The beginning may be bumpy, but the transformative power of meditation is no longer a secret. Nevertheless, completely surrendering to the meditative process and therefore yourself can be a challenge. What's important here is to train our inner muscle for mindfulness and awareness - ideally regularly. Positive changes come from recurring, positive habits. In this article I will introduce you to three meditation techniques that will effortlessly introduce you to this fascinating world.
Walking meditation – a gentle introduction
The idea of ​​“doing nothing and thinking about nothing” can be a hurdle, especially at the beginning of meditation. But this idea does not correspond to the true meaning of the practice. It's about consciously perceiving thoughts and not judging them. Ultimately, it's about arriving in the present moment. Walking meditation offers a wonderful exercise because it combines meditation with a walk. You can pay attention to your surroundings without immediately being overwhelmed by the idea of ​​just focusing on yourself. You can train your mind by being consciously aware of your surroundings. Notice shapes, colors, smells.
Pay attention to your feelings. Avoid any judgment. Nature and everything you see is wonderful in its own way. It is the way it should be - just like you. Everything you observe belongs to the here and now, to your own now. The rest is unimportant, it doesn't belong.
With just ten minutes in the morning you can train your mindfulness through walking meditation. A nearby park is ideal, but even in traffic-calmed areas you can train your mind. You will notice that nature is pure consciousness, free of past or future - for these concepts are human inventions.
The 30-second meditation – pausing in everyday life
This type of meditation is an effective tool to train your mind in a hurry. You withdraw from your current activity (be it exercising, showering, eating, reading or cooking) for 30 seconds and don't think about anything. You just notice and feel. Often our thoughts are somewhere else during an activity, not on what we are currently doing. Notice your emotions and thoughts that accompany you and let them go. Recognize how you really feel. You can also focus on an activity for 30 seconds to become more aware of it. For example: detecting the taste or consistency when eating. Appreciate what you are doing and understand what this short break means to you. Focus on the moment! Sometimes it's particularly effective to focus on deep breathing for 30 seconds and block out the rest. There is a gap in every hectic everyday life. Breathing will also help you relax.
The sitting meditation – the connection to the now
Sitting meditation offers a special opportunity to arrive in the here and now. Even if this is the case with the other techniques, you can connect intensively with your breath here. Your breath is life, your faithful companion. Take 5-10 minutes to meditate every day. Sit comfortably cross-legged and place your hands on your knees. Your palms face upwards or you form a mudra with your fingers. The most important thing is that you are relaxed. Release all tension from your body, especially your shoulders and neck. Close your eyes and let thoughts pass by like clouds. Focus on the big picture (whatever that means to you), consider everything else as insignificant. Feel your greatness, connect with your true, loving and harmonious self. Invest these 5-10 minutes exclusively in yourself and don't let your thoughts wander to other people or topics.
All forms of meditation have a common goal: experiencing bliss and connecting to feelings such as gratitude, humility and compassion. Enjoy this journey to yourself.