For many of his followers, the meditation It is the technique par excellence of spiritual hygiene . No need to believe in any religion, or special philosophy. In fact, we all meditate without realizing it because it is a natural state of mind .
We do it when we enjoy a landscape or a walk, when reading with pleasure or when we are focused on any task.
It would be very long to list all the effects attributed to it, but perhaps one of the most valuable is the cultivation of equanimity with respect to oneself.
Through the meditation , the centered idea of the "I" dissipates and becomes more relative, and the ability to observe one's mental dynamics is acquired, which leads to making decisions calmly and correctly.
The worries are blurred and the person is finding more and more comfortable in their own skin. Several scientific studies claim that it improves mental health Y physical , which reduces the risk of falling ill.
There is a great variety of techniques for to meditate , but the most common is the sitting practice. The first thing we must do is find a quiet corner at home and look for a schedule in which we are sure that nobody will interrupt us.
Sit on the floor, with your legs crossed, your palms resting on your knees and your back straight. If you place a small cushion under the bones on which we sit (ischiones), it will be easier to maintain the position.
Although this is the typical posture of meditation , in fact, you can meditate on any other: lying down, kneeling or standing.
Although experts in Zen practice place great importance on the back being properly aligned. Attention to posture is part of this meditative technique and, in addition, prevents comfort induce sleep .
The power of breathing
Another important phase when we meditate is the breathing that must be done slowly and deeply through the nose. We feel how the air enters and leaves the body.
This first phase should serve to relax us deeply. Next, we have several options, for example, to focus attention on an image, on a sound, on body movements or on the breathing .
Many experts recommend choosing breathing, especially for beginners. In that case, we just have to pay attention to the respiratory movements .
The mind observes how the air enters slowly through the nose and fills, first, the lower part of the lungs and then the upper part. We appreciate the sounds and sensations produced by the air.
After, we exhale even more slowly (the exhalation should last twice as long inhalation ). While we breathe consciously, the mind will not stop producing ideas. The essential objective is to ignore them.