A small guide for meditation

This is just one meditation technique of many for meditation.

I chose this one because I find it uncomplicated and practice it most in my classes with the participants.

Try them out for a while, but keep an eye out for other methods. Every person is different, so find the right way to the inner center.

Do not practice with a full stomach, once a day at the beginning, start with 8 minutes and extend according to your feeling until you are at some point 20-30 minutes or maybe even at one hour in a row or 2x half an hour, 4x a quarter of an hour.

Only after about 5 minutes of patience does your mind slowly begin to get used to switching off.

The distractions and excuses:

If you have the feeling that you don’t have time for boring sitting around, then this is only your ego that, as always, wants to teach you a better lesson! Don’t give him faith, stay tuned to meditate, recall the advantages of meditation and dispose of your TV to gain a lot of time!

If your ego still wants to persuade you that you are not suitable for meditation, this is just another excuse, because sooner or later everyone can reach inner peace and everyone has a lot of blah-blah in their head at the beginning and has to try to reduce it step by step.

Your body won’t want to come out of its comfort zone voluntarily either. It will fall asleep with annoying legs, or with fatigue, pull back, itch and so on. Take care of a comfortable sitting posture, don’t give these troublemakers any power by simply letting go and ignoring them, become permeable here too.

The time:

In the early morning the mind is still fresh and unencumbered with everyday impressions that could distract you.

In the evening you have the day behind you and it is easier to stay seated longer.

Find your best time of day.

Be disciplined, but without stressing or overtaxing yourself.

Because here too, as everywhere in life, you have to find the golden mean; the point between too much and not enough.

Set up a corner in a quiet room with a candle, flowers, a pleasant scent, relaxed music etc. and practice regularly.

Lie down relaxed on your sofa or bed, both palms on your stomach.

Close your eyes,

Take a deep breath and let all tension escape from the body with the long exhalation.

Now, hold the air with empty lungs, feel only your heartbeat and perceive the inner silence that now reigns within you, that is a breath of meditation!

You have to extend the pause between two thoughts in the mind.

And here is a practice path:

The posture:

  • Take an upright sitting position on a soft surface such as a mat or blanket, on a firm pillow or a rolled up blanket. Either sacrum, cross-legged, on the knees with a pillow under the buttocks, or also on a chair. The main thing is to sit comfortably and painlessly for a few minutes.

The seat height should be from about 10cm to 40cm, depending on the mobility of the hips. Find your position. Over time, your legs and hips will get used to it and you can sit lower and lower.

If you don’t feel comfortable in any way, use a chair. Do not lean against the backrest, straight spine and both feet flat on the ground, grounded.

  • The spine gently stretched, the pelvis tilted forward so that the lower back is not rounded backwards, but not in the hollow back either.

the neck in the extension of the spine, the chin sinks slightly to the chest, so that a straight line is formed from the lower coccyx, over the neck, up to the apex of the head.

  • The rest of the body remains relaxed.

Now pull the shoulders once upwards to the ears, then pull them backwards and let them sink down again, so that you can linger with your chest open.

Transfer the whole body weight downwards to the pillow and floor, relax the hips and legs. Do not cramp the back muscles despite upright posture.

*Put both hands together in the lap, back of hand on palm, thumb tips touch, or both hands on thighs, palms up, thumb and index finger tips touch.