„When we are unable to find tranquility within ourselves,
it is useless to seek it elsewhere.“
- François de La Rochefoucauld -
Meditation. What a very helpful thing. And yet a lot of people wouldn't even try it. "Too esoteric. I can go to church, if I want to pray! Sleeping relaxes me more. As if sitting around would change anything." I actually heard very often such opinions about meditation. And I really don't understand, because you don't have to be a Buddhist or get involved in other hocus-pocus to enjoy the positive aspects of meditation.
Meditation is a wonderful way to relax and one of the best mental exercises ever.
And here I'm talking about the technique itself. Purely in a scientific way. If I'd tell you that there is a method with which you can achieve your goals more easily or eliminate negative habits more effectively, wouldn't you be interested? I just want to introduce you to meditation and make it a little clearer. You can still decide if it's right for you or not, once you've tried it a few times. A look would be worthwhile in any case. Today I present you the meditation in 5 variations. Of course you can combine or alternate them as you like:
- Basic meditation: A relaxation and concentration exercise
- Problem meditation: You focus on something that concerns you and try to find solutions for this inner conflict.
- Visualization: You feed images of your goals into your subconscious mind
- My meditation: The way I do it. A mix of everything.
- The Master Key Meditation: Specially developed system for positive thinking and mental training.
Meditation and what it has to offer
In general, meditation is a positive thing. It has many advantages. The Buddhist monks practiced their meditative rituals and mantras already thousands of years ago. This tradition has spread to this day and gained more and more popularity. Also in the western or non-Buddhist area. Meditation should generally relax, train the mind, focus thoughts, give new energy and sharpen the senses. It makes you more aware of reality. Studies proved these positive effects. And in most cases it doesn't even take longer than 5-10 minutes.
Let us now summarize a few advantages of meditation:
Stress reduction: One of the main advantages of
meditation, which should be of great interest to many people. Especially in today's world more and more people suffer from stress. Regular meditation has been proven to reduce the level of
cortisol, our stress hormone, in the blood. Furthermore, it calms us down during nervousness or agitation and relaxes us.
More creativity: Just as the
morning pages help to let your thoughts run free, the same applies to meditation. It lets you think about your thoughts until
the end. You will have more creative thoughts and also notice in the routine of everyday life how your creative abilities will increase. Meditation stimulates above all your creative brain
Concentration: You can imagine your
consciousness as a muscle and through regular meditation you will train it. You focus consciously on yourself and your own mind and thoughts. Try it out and you will find that it brings you
more than any Brain-Training-App.
Free your mind: You finally have time and
really exclusive time to get your thoughts in order. If you have a problem, it can buzz around in your head for a long time and annoy you. When meditating you can take the time to consciously
deal with these problems. Only you and this thought and no further influences let you come much faster to an objective solution.
- Positive thinking: Yes, indeed. If you can order and solve your negative thoughts, then you can also control positive thoughts. Meditation stimulates many positive thought patterns in you. Endorphins are released and therefore you'll feel awesome after every session. You have the possibility to focus on positive thoughts and to give them space. I heard even the biggest grumpy person grinning afterwards: "It was quite good!"
If you want to consult the internet, you will of course discover many more positive features such as meditation makes you lean/ young/ fit/ smart etc. If this is all true, I don't know. I just wanted to pick a few core elements which are already promising.
Meditation, how does that even work?
There are just too many techniques. Often it gets confusing on the internet and not all of these techniques are worth a look. There are many Internet sites that tell you how good meditation is, but on the other hand there are no direct and practical instructions or only few. So how to distinguish if it is a good instruction or not? Relax. I already did this task for you and tested many techniques. Let's have a look at some basics.
The basic position: You should always meditate
sitting in a relaxed upright posture. It is up to you whether you meditate in a lotus position, cross-legged or on a chair. A meditation pillow can increase the sitting comfort. It all
varies from person to person, so you should do it the way you prefer it. Try not to lean back and put your hands folded loosely on your lap.
Your eyes: You should keep them shut all the time. This has a calming effect and protects you from distracting influences.
Relax everything: That means that you don't sit tensed. Very often the jaw muscles are unconsciously tense. Make sure that they are loose. It
is helpful to keep your mouth loose and slightly open.
The tongue on the palate (optional): This
should allow the energies in your body to flow better. Whether this is true or not can not be really proofed, because there are no scientific studies about it. It can also take a little time
to get used to it. In any case, that's how I do it, and it's the practice of traditional meditation.
Don't get distracted: This is a basic
requirement. This includes many factors. Exterior, like other people or electronic devices for example. Therefore, you should make sure that you have peace and quiet in your room. Cell phone
ringing and children running through the room are of little use if you want to relax and concentrate.
- Music (optional): Listen to relaxation or meditation music or nature sounds. This can be very relaxing, like the sound of the sea. Just make sure the music isn't too loud or agitating. It should help and not disturb.
But I never meditated in my whole life
If you have never meditated before, but would like to try it out, then proceed as following:
Sit down for 5 minutes, you can set an alarm clock if you want to, as described above. Keep your eyes closed and let your thoughts run free. Think of whatever goes around in your head. There are no limitations. But try to breath slowly and try to relax.
It doesn't matter what you think about. Sit there, eyes closed and done. It's a good acclimatization to the situation to just sit there. For some it can seem unusual to be quiet and alone without doing anything. You should have completed this at least 10 times before you try the following techniques.
5 meditation techniques that work
As there are just so many, I would like to deal here with 5 as I mentioned above in this article. They don't contain much bells and whistles and are all tested by me. Now you already know how to sit down while meditating. Only the right technique is needed.
This should be done at the beginning of every meditation. This way you will be prepared for your meditation and can relax/concentrate
- Sit down in your chosen position and close your eyes.
- Breathe slowly and deeply. Try to concentrate on your respiration.
- In your mind, go slowly through your body from head to toe and release all tensions.
Recommended duration: approx. 2-3 minutes.
Number 1: The Basic Meditation
This is a very easy to learn method. Probably one of the most common methods you can find. It is very good for relieving stress and increasing your concentration. I would recommend that you include this method as often as possible, preferably daily, in your routine.
- Breathe slowly and calmly through your nose.
- Try to concentrate on the breath and feel it flow in and out at the tip of your nose. In this way you focus on a single thing.
- Let your thoughts roam but try not to pay them much attention.
- If you are stuck on a thought for too long, try to come back to the tip of your nose and feel your breath.
That's all. Since you are always focused on one point, you will train your mental muscle the best. The more often you do this, the less you will be distracted by your thoughts and the more you will relax.
Recommended duration: approx. 10 minutes.
Number 2: The Problem Meditation
As the name suggests, this technique is very effective for facing problems. Even questions like: "What can I get her/him as a birthday present?", can be solved with this method. That's entirely up to you and what's on your mind.
- Breathe calmly and relax as described in the introduction.
- Focus on a topic you want to think about. Select just one topic/problem at a time.
- Take your time and evaluate everything neutrally. Examine every facet of this topic.
- Search objectively for suggestions to solve the problem or at least to improve the situation. (Questions like this can help: How can I solve this? What do I really want? How can I turn everything to its best?)
- Control your emotions and try not to get upset or agitated.
The advantage of this technique is that during your normal day you will never be able to give your full attention to every single problem, as external factors usually disturb you. During meditation there are no other influences. Just you and the topic you want to solve. This offers you completely new ways and views.
Recommended duration: Depending on the complexity of the topic approx. 5-20 minutes.
Number 3: Visualization
I had already introduced this form of meditation in the article "Your goals". It is worth reading the article, because this visualization is an important tool to reach your goals. How does this form work? It is relatively easy to explain it. You set your goals in your mind, so that they reach your subconscious mind. There they become an automatic picture of your thoughts, which accompanies you on your way and supports you to achieve these goals. Visualization is a technique that is used very often. There are many different kinds and we don't have to dive too deep into the matter. The following technique is completely sufficient:
- Relax as described in the introduction.
- Imagine now how you reach your wanted goal with all its details:
- Imagine the place where you reach your goal.
- Who should be present? How do they react?
- How do you feel? Pay attention to your positive thoughts, because it must be an amazing feeling to have finally reached your goal.
This kind of meditation gives you an incredible amount of positive energy. No matter what your goal is, no matter how big or small. Imagine it as a PICTURE! It has nothing to do with esotericism or wishful thinking. It's just that when you see a picture more and more often in front of your inner eye, it gradually moves into your subconsciousness. Like driving a car: At the beginning you had to take care of the gears, the gas pedals, the mirrors and also all of the things out there, outside the car. Now you drive the car completely without thinking about all of that.
The subconscious mind has taken over these tasks for you. The processes have been automated. In this way it works with visualization. Your subconscious mind is fed with the same image of your goal over and over again. You manifest this image and your thoughts will circle much more around this goal. This will make you more motivated, because positive signals will be sent back to you. Your goal is no longer unreachable. In your thoughts you already achieved it.
Number 4: My Meditation Technique
I think to myself, if I sit down and meditate, then I can also do this 5 minutes longer. So I can integrate more things. I want the advantages of them all. It doesn't allways make sense, but with this meditation it works out very well. Let's combine the three techniques from above.
- Relax as described in the introduction approx. 2-3 minutes
- Perform the basic meditation for about 3-5 minutes.
- Problem meditation approx. 5-10 minutes
- Visualization of my goal at the end approx. 5 minutes
As you can see, I am simply doing the already mentioned meditation techniques one after the other. I think they are based on each other. This has the advantage that in this order, all mental areas are well stimulated and my senses are more receptive to any input. First I relax my body with the introduction to meditation. Then I relax my mind and thoughts with the practice of the basic meditation. Now I have put my thoughts in order and I am approaching a problem or something that I want to solve or that is just buzzing around in my head. I remain calm and try to approach the matter with objective suggestions for solutions. Often I go from this solution directly into the visualization of the goal.
An example of the problem: "How can I build a better relationship with XY?" Then I imagine in the visualization how I get along fine with this person and how we have fun together.
I do this very much by intuition. If I want to reach a certain goal, I visualize only about that until I have reached it. If a problem is more complex, then I take much more time and try to solve it. I can highly recommend this meditation to you, but first try the techniques individually. Especially for the beginning it can be too exhausting to sit still for so long. Practice the individual disciplines first.
Number 5: The Master Key Meditation
The Master Key Meditation is not only a meditation, but a whole system. It is an extremely effective mental training for positive thinking. The Master Key stands for the key to a happy life. The founder and inventor was Charles F. Haanel (1866-1949), a successful entrepreneur who later became a publisher and author of books on psychology, philosophy, humanities and personal development.
The core message of this book is to learn step by step how to put your goals into practice with positive thoughts and visualization. There is therefore no pure Master Key Meditation, because the Master Key System is a guideline for life. The chapters are designed to provide impulses and information for positive thinking, followed by a meditative exercise. They build on each other and become more and more complex in their length and depth. These exercises are always done for a week before moving on to the next chapter.
I personally can highly recommend the Master Key System. Above all, the book is still up to date and valid from 1912 until today. It doesn't cost much either, so it's worth a try if you want positive input and a guide to meditation and positive thinking. I was of the opinion that it has a rightful place here, so I enumerated it. It is also suitable for beginners, because it increases difficulty from chapter to chapter.
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I hope I was able to lighten the shadows for you. Most people who are positive about meditation are already meditating. Then there are other people, for whom this is simply not a thing. And the last smaller group are those who haven't tried it yet. So I hope that I have primarily addressed exactly that group with this article. If you are skeptical, just try it out. You have nothing to lose. Meditating not only relaxes, but is also fun. In my opinion it is a great alternative to our hectic everyday life. Especially when we pursue all our goals, it usually takes a lot of effort and time. A little meditation in between is just the right thing. I wish you a lot of fun in finding out which method suits you and of course in your life in general.
I hope the article was helpful to for you. If so, then share it, so others like you can also benefit from it. I wish YOU the best.
- LdR -