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Your life is getting out of control, are you tired and irritable? Meditation will help you calm your body and mind. You will find peace of mind by practicing simple meditation techniques that you can successfully practice at home. Meditation is not only a way to get more energy and feel better, but also to improve your he alth.

Meditationunder the guidance of a master: his voice brings me into a meditative state: "Relax your whole body, inch by inch. Breathe effortlessly, slowly. Now focus on the dantian (place just below the navel) or at the point of a hundred meetings (top of the head). When thoughts arise, do not stop them or force them away. Let them flow. Calm down … ". Liu Zhongchun, a Chinese living in Poland, is a master of qigong, an old Chinese meditation gymnastics. Its purpose is to calm down your emotions and calm your mind. This is followed by he alth, serenity and a better understanding of the world. I checked the effects on myself! After a week-long camp with the master, I am much calmer, I have more energy and enthusiasm for life, I solve problems easier.

Meditation - why is it worth meditating?

Meditation is for self-improvement. It is especially recommended by Eastern religions: e.g. Buddhism, Zen, Hinduism. But it is not alien to other religions (a type of meditation is saying the rosary). So it is not surprising that there are so many ways to meditate. But not all of them are related to religion. Since the West became interested in the spiritual achievements of the East, there were forms of meditation for all. Some of them are used in psychotherapy because they make it easier to find the source of problems and solve them. Meditation practice is nothing more than a collection of techniques (different depending on the school) supporting the development of concentration, attention and positive feelings. Of course, the Zen masters' desire is to experience enlightenment. Let us suffice with inner peace, improvement of he alth, discovering an inexhaustible source of energy and inner strength, thanks to which we will be able to move mountains.

Meditation - a way to get more joy

Research confirms that in people who meditate regularly, the number of negative mental states decreases and the number of positive mental states increases. These people are more spontaneous and less dependent on external factors, they establish contacts with others and more easilythey accept themselves to a degree. Herbert Benson and Marg Stark, Harvard scientists, authors of Timeless Healing, developed a universal form of meditation and then studied a group of people who had been using it for a long time. The research has produced remarkable results. In patients with hypertension, there was a sustained reduction in blood pressure. Chronic pain symptoms (including migraines) have eased or subsided. 72 percent patients stopped complaining about trouble sleeping. 36 percent women suffering from infertility became pregnant. In 57 percent women suffering from premenstrual syndrome experienced relief of symptoms. People suffering from anxiety or mild depression have become much calmer and more serene. A group of students declared a reduction in the level of pre-examination stress. Working people have increased productivity and fewer sick days.

Meditation: various techniques

There are two main ways to meditate. The first is inward-looking meditation to delve into your personality, solve problems, and make positive changes in your life. These are all techniques that use self-hypnosis and visualization, as well as mantras and yoga practices. The second strand is outward-facing meditation. They improve concentration, increase the joy of life and spontaneity. They allow us to live "here and now" with less baggage from the past. They are especially useful in the processes of learning and creative work. They can be performed with your eyes open, in the course of daily activities. The starting point in any meditation is relaxation. But it is not the proper target. It is only meant to prepare the mind for increased concentration. In some forms, such as Tibetan Buddhism, entering this state makes it easier to repeat mantras, in others - visualizing or concentrating on the breath or a single object. Some schools attach importance to the position and arrangement of the body (yoga asanas, mudras), others emphasize attention training independent of the body position.

1. Universal meditation, developed especially for Westerners (directed inwards)

Choose a word or short phrase that is ingrained in your belief system (e.g. a prayer sentence). Sit in silence, in a comfortable position (e.g. in a chair with your feet firmly on the floor). Close your eyes, relax your muscles, and breathe slowly. As you breathe out, repeat your phrase carefully (not mechanically). Don't wonder if you are meditating well. When any thoughts come to your mind, ignore them - gently move on to the words you are repeating. After meditating, don't get up immediately. Continue sitting withclosed eyes for about a minute. Slowly let your thoughts come back. After opening your eyes, sit for a minute more before getting up. Exercise once or twice a day for 10-20 minutes.

2. Meditation on a walk (directed outwards)

There is a saying: "Zen is your everyday life". This means that you can meditate at any time, even during your daily activities. A good training session is meditation during a walk (in the woods, on the beach). Then don't talk to anyone and try not to think about anything. Take your steps with concentration, slowly feeling the ground under your feet. Imagine that with each step the energy of the earth enters your body and the energy of heaven is flowing down from above. Look ahead, taking a wide view of your surroundings. Let the mind register sights, smells, sounds, but don't let it stop at any of them. Focus on being "here and now", enjoy the moment.

3. Qigong meditation (facing outwards)

Sit quietly in a chair or on the floor. Straighten your spine. Slowly close your eyes, calm down and concentrate on the dantian, which is the point below the navel, deep inside the abdominal cavity. Take a thin but deep breath - all the way to the dantian, hold the air for a moment and let it out gently. Breathe through your nose. Take it slowly, keeping your focus on the dantian. Pay attention to your belly as it grows and contracts. If any thoughts arise, ignore them and go back to the exercise. Meditate for 10-20 minutes. Then open your eyes and sit for a while more.


Regular meditation improves overall he alth, especially:

  • lowers blood pressure
  • eliminates cardiac arrhythmia
  • removes pain (also migraine)
  • reduces the level of anxiety
  • treats mild forms of depression
  • increases self-esteem.
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