MY METHOD - MEDITATION

It is healthy for the mind, fights stress, helps to calm down, improves concentration, increases life satisfaction… So much has been written and said about meditation that you know its benefits by heart. Meanwhile, it still seems to you that it is beyond your strength and that although you would like to learn it, you will never succeed? Here is how to start.

Start slowly. Try for a few minutes a day, no more! And you don't have to sit in the lotus position or even cross-legged. It's better to take an upright position, but you can sit on a chair, or even lie down if the discomfort distracts you. Make sure that no one disturbs you, that it's relatively quiet around you and that you feel at ease. You can easily do without dim lights, candles and incense, although I recommend a scented fireplace - essential oils heated in it have a proven beneficial effect on the brain. For example, pine increases concentration, peppermint stimulates the mind, and lavender helps to relieve stress. All this to make meditation easier for you.

START UNDER THE CARE OF...

You can start with guided meditations. You can find them online or in phone apps. One of the most popular is Headspace, thanks to which you don't have to put in any special effort when learning meditation - a gentle voice will guide you through a few to a dozen minutes of meditation, suggesting what to focus your mind on, how to find sensations flowing from your body, hear voices from your surroundings. Yes, all this is already meditation!

Because meditation is not about completely clearing and withdrawing the mind. That comes later, for the very advanced ;). At first, it is an attempt to notice phenomena that we usually simply do not have enough attention for – sounds, smells, sensations, and finally our own thoughts that appear and allowing them to flow freely – an attempt to perceive our mind as a clear sky, across which thoughts pass like clouds. Complicated? Only at the beginning!

...OR ALONE

You can also try meditating without the help of a guide. Especially at the beginning, it requires a bit more effort, but it teaches you more independence. It also has the advantage that once you get the hang of it, you will be able to meditate whenever you want, whenever you find a quiet moment - even while walking or even while washing dishes.

However, while you are learning, find a quiet place. Start by concentrating on your breath. If you can, close your eyes or focus on one point in the space in front of you – but without effort! Start breathing deeply, slowly and observe your inhalations and exhalations, as well as the accompanying sensations in your body. To increase your concentration, you can repeat in your mind: "I know that I am inhaling" and "I know that I am exhaling", place your hands on your ribs and feel them rise as you take in air and fall as you exhale. When thoughts appear, gently return your mind to observing your breath. And... that's it. The first few "lessons" of meditation look like this. And, I repeat, yes, this is already meditation!

BREATHING INTO STEAM

You can stop there and simply enjoy the increasingly easy way to enter a state of concentration. You can also try working with your breath. Sitting up straight, lengthen it gradually, counting to four with each inhale and six with each exhale. You can also try the popular “square breathing” in midfullness techniques. It consists of counting to four while inhaling, holding the air in your lungs, also counting to four, exhaling, counting to four again, and remaining breathless for four. Repeating such a cycle quickly stabilizes the mind and balances the work of the two hemispheres of the brain, which in the long run has wonderful effects on the entire body.

That's all for starters. With time, everything will become more natural. And as a meditation teacher friend of mine recently advised me - when you sit down to meditate, have a notebook and a pencil with you. There's a good chance that a great idea will come to you right now! This way, something great can emerge from the void! But... The most important thing is to start. Try meditation and start today