How to meditate properly

Meditation needs a quiet room. Eat and drink moderately, minimize worldly interactions. Do not calculate thinking to harass, good and bad, ...


Meditation needs a quiet room. Eat and drink moderately, minimize worldly interactions. Do not calculate thinking to harass, good and bad, nor follow this side against the other. Stop all the working artifacts of the mind, even the idea of wanting to become Buddha should be extinguished. This is true not only during meditation time but throughout every movement of the day.

You should begin to meditate early in the morning, before exercising and having breakfast. If you choose to practice before bed, it will be detrimental because you will be easily dragged by sleepiness or during a working day to leave many thoughts in your mind. You should wear soft, loose clothing.

First, spread a square mattress about 2 inches thick (meditation equipment), right in the middle and place on a small pillow to sit. You can use a pillow that usually folds in half. The rear buttocks rest on the pillow and sit upright. There are many ways to sit, but for beginners it is possible to sit in Burmese style or sit cross-legged. People who wear traditional Western clothes are very difficult to sit cross-legged or cross-legged, can meditate in a chair or sit in a Japanese style.

Sitting in Burmese style:
The first and simplest way is the Burmese position, both legs are diagonally placed on the cushion:


Sitting type Half Lotus Position
The half-crossed posture is to put the left foot on the right thigh. However, it can be changed, the left foot can be placed under and the right foot is placed on the left thigh.


Sitting style Full Lotus Position

The full lotus posture is that the legs are locked together. First, put the right foot on the left thigh and then put the left foot on the right thigh. Pull your legs close to your torso to sit longer. Left hand to right hand, or vice versa. Two hands on the soles of the feet. The fingers overlap. Two thumbs touching each other right at the navel, elbows hugging the hip is okay.


The spine is completely vertical, neither leaning to the left nor leaning to the right, neither leaning forward nor leaning back. The ears are straight with the shoulders and nostrils right at the navel. Tongue touching upper jaw, mouth closed, eyes slightly open. This is the proper, firm and effective meditation posture. However, the most important thing about meditation is mindfulness.

Japanese style sitting (Seiza position):

This sitting position is sitting on a small chair, with your feet at the foot of the chair. You can also use a small pillow to place it on your legs and buttocks on it.


Meditate on a chair (Chair position):

Finally, sitting on a chair with your feet on the carpet. It is also possible to sit on a dojo placed on a chair. The back posture is the same as the one sitting on.


Should pay attention to any type of meditation, the spine must be completely in an upright position, neither inclined to the left nor reclined to the right, neither leaned forward nor leaned back, ears straight with shoulders and holes nose at the belly button.

The tip of the nose at the tip of the thumb, the two arms opposite to the shoulders. Eyes opened 1/3 to not more than 5 inches with a moderate angle (45 degrees) (if the eyes are closed completely, it will be easy to sleep, and widen it will be easy to be confused because of seeing the outside). The face is calm, the mouth is slightly smiling so that the muscles on the face are relaxed. This is essential for the nervous system.

How to exhale and breathe in while meditating:
Take a deep breath through your belly, then exhale through your mouth gently. Mouth closed, lips and teeth fitted tightly, tongue on jaw above. From here onwards only breathe through the nose evenly, gently trying not.

The important thing about meditation is the mind. That is, how can the mind no longer travel the world, from place to place.
But what should we do if we want the mind to sit? In principle, we must minimize the thoughts in our minds. When we start with many thoughts about a few thoughts and then one concept and finally there is no one concept. Slowly, our minds become clearer and from the absence of mindfulness, spontaneously arises. Not one thought in the mind is the object of meditation. There are many different methods and Dharma Breathing is a basic step, a beginning lesson of meditation practices.

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High Tech Brain: How to meditate properly
How to meditate properly
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