One moment can change a day. One day can change a life. One life can change the world.
Siddhartha Gautama. Buddha.
“Meditation? It’s not for me! I prefer to invest my time in better things.” Unfortunately, this is a common thought in most people who are unaware of this ancient’s important benefits, non-theistic practice, which originated in Eastern cultures.
Meditation: the perfect ally in the face of world chaos
The world is dynamic, with micro and macro changes that affect everyone’s lives: family, work, social, political, and even health, as has been the extensive and deadly pandemic period that has affected all countries populations.
An essential part of the human being is to be in constant evolution for a better environment adaptation, and every crisis is an opportunity for progress, as Albert Einstein pointed out, which is why, in the case of meditation, the number of practitioners worldwide has risen significantly in recent years, who are in search of solutions that allow them to address every situation in a better conscious and serene way. This is reflected in the increase of meditation centers around the world, which are based on different philosophical currents but which, in essence, are oriented to the same goal. These are spaces where visitors, beginners and advanced, practice it with the guidance of people specialized in the subject, however, this practice also has a notable increase outside these areas, that is, in the private or individual, by whom know and value its importance in a personal level development.
Meditation allows to genuinely focus on the present moment, in the now, that is, in a state of deep relaxation, thus promoting energy circulation, helping to eliminate the constant flow of disoriented thoughts that cause stress, which in Buddhism is called “suffering”; in reality, it represents impermanent situations, which are unconsciously allowed to govern our mood much more than they should, that is, they are given more importance than they have.
This simple tool’s purpose is the liberation of negative thoughts and actions, promoting the positive ones. Its practice offers great benefits, such as being able to better control one’s own emotions and channel them in a much more objective and intelligent way, which is key in interpersonal relationships at any level, stimulating better personal and professional performance, and allowing all ideas that cross one’s mind to be shared into a more successful way. It also contributes to preventing and even fighting depression and, in general, by promoting such positive energy in the body itself, reduces the appearance of physical and mental conditions.
What you need to practice it
It is advisable to stay in a quiet space and preferably avoid the presence of any type of distraction that may alter concentration. There is no precise time to allocate to the session, so each person can determine it indistinctly, however, to reach higher states of consciousness, it is recommended to last at least 1 hour. For beginners, the time can be scheduled progressively, starting with 5 minutes, and successively setting goals to increase the session duration.
There are several meditation techniques, but the most common consists of simply focusing attention on breathing, doing it in a natural way, feeling how the lungs are fully filled with oxygen, contracting the entire diaphragm to later exhale it, and enjoying and focusing that great sensation of being alive by completing this repetitive cycle. This is mindfulness. The way in which the experience can be maximized consists of 7 points.
The 7 basic points in the meditation posture
Sitting, being the following, the 4 most common ways: lotus flower and vajra (both on the floor, preferably supported by a cushion), using a Zen bench (meditation bench), and Pharaoh’s, in case that the previous positions do not adapt to the person’s flexibility, which consists of sitting in a comfortable conventional chair, with a backrest at a 90 ° angle.
Arms and hands
Keep them relaxed and place your hands on your lap, palms up; the right hand resting on the left palm, or doing mudras (touching the thumb with some other finger of the same hand). The hands can also be rested on the thighs.
It is the most important part. It should always remain straight, relaxed and upright, which helps the energy to flow freely and contributes to the mind’s clarity and alertness during meditation.
Jaw and mouth
They should always be relaxed, without clenching the teeth and leaving a slight gap between them. Keep the lips lightly touching.
Rest it by gently resting it with its tip on the upper palate, and touching, in the same way, the back of the upper teeth. This position helps salivation reduction, which improves concentration by avoiding having to constantly swallow saliva.
Tilt it down about 15 °
Keeping them ajar gives access to a little light, looking slightly downwards without focusing on anything specific, and with the tilt of the head described above, the gaze will be directed towards the ground in front of you.
Decision and perseverance
Reaching full concentration requires a lot of practice, weeks, or many months, depending on each person, because, initially, the mind will be constantly flooded by our daily lives incessant past and future thoughts, by the way, on every occurrence of these inattention moments, do not blame or judge yourself negatively, as it is a completely normal process.
Consistency always brings very pleasant results. As time goes by since you have incorporated this habit into your life, you will be able to confirm them by yourself! May your smile be much bigger than your problems!