5 minute meditation method, luckadnfatenow

 

▶5 minute meditation method, luckadnfatenow

Place a cushion on the floor or sit in a chair to relax your body and close your eyes comfortably. Straighten your back and spine, pull in your chin, close your mouth naturally, and place your tongue slightly on the gums of your upper teeth. 

When breathing while sitting on a cushion, assume a comfortable posture, such as flat or lotus. Open your hands naturally and place them on your knees with your palms facing up. 

When sitting on a chair and doing meditative breathing, as a preparatory movement before meditation, lift both shoulders with all your strength and exhale, repeating the movement three times.

The sitting position is to place only your buttocks on the chair, raise your calves vertically, spread your knees shoulder-width apart, and keep your back straight. ​If the chair is high, place items under your feet so that your legs are vertical.

Place both hands with the backs of your hands facing upward, naturally unfolded, and place them on your thighs above your knees. 

​Meditative breathing focuses on inhaling and exhaling thinly and long enough that the nose hairs do not move, and breathing through the abdomen. Think of a balloon in your lower abdomen, inhale long and thin until your lower abdomen becomes convex, and exhale for as long as possible longer than the inhalation time. Ideally, the ratio between inhalation and exhalation should be about 1:2. Start by breathing evenly at a 1:1 ratio and gradually increase the length of your breathing.

Don't open your mouth. If breathing becomes uncomfortable, take a deep breath and start again.

When your mind calms down, think of something enjoyable and imagine a smile on your face. Meditate for as long as you can. To complete the meditation, open your eyes and relieve fatigue by pressing the area around your eyes with the tips of both hands. Lightly rub the bottoms of both hands about 10 times, then lightly sweep your face and the back of your neck with the warmed palms from top to bottom as if washing your face.

 

5 benefits of meditation

 

▶5 benefits of meditation 

Meditation is the activity of consciously focusing the mind for relaxation and recovery mentally, physically, and emotionally. Meditation can be practiced in many forms and can help reduce stress and find inner stability in everyday life.

This is the good thing about meditating. 

First, it reduces stress. Meditation improves psychological stability and reduces stress. Regular meditation lowers the level of stress hormones in the body and promotes mental and physical stability. 

Second, it improves concentration. Meditation focuses the mind and improves attention, which improves concentration in everyday life. This can help you with your work and studies, and can improve your creativity and productivity. 

Third, it tightens your emotions. Meditation regulates emotions, strengthens positive emotions and relieves negative emotions. This will help you find inner stability and tranquility. 

Fourth, improving physical health. Meditation also has positive effects on physical health, including lowering blood pressure, strengthening immune function, and improving sleep. 

The fifth good is strengthening self-awareness. Meditation helps in personal growth and development by finding inner peace and developing self-awareness and sense of self. 

In this way, meditation is an important psychological activity that helps find stability and balance in the body and mind. By practicing meditation in your daily life, you can reduce stress and find inner stability and peace.

How to meditate and stabilize your mind

 

▶How to meditate and stabilize your mind 

Meditation is a technique to focus the mind and body and find inner stability and peace. There are many different types of meditation techniques, each of which promotes focus and inner harmony in a specific way. 

These are the principles and methods of meditation.

First, focus and attention. Meditation is an activity that focuses the mind on a specific object. This allows you to observe and control the flow of thoughts and emotions, and find inner stability and peace by focusing your mind on one point. 

Second, focus on your breath and body sensations. Meditation focuses on controlling your breath and paying attention to sensations in your body. You can find inner harmony and stability by taking deep breaths, exhaling slowly, and focusing on the sensations in your body. 

Third, acceptance of emotions and feelings. Meditation promotes emotional control and inner stability by accepting and observing feelings and emotions. Through the process of accepting negative emotions and promoting positive ones, you can find inner peace and stability.

Fourth, consistent practice and steady practice. Meditation becomes effective through consistent practice and consistent practice. Through regular meditation practice, you can maintain stability in your mind and body and maintain inner peace in your daily life. 

In this way, meditation is an activity that seeks concentration and harmony between the mind and body. It focuses on concentrating on the sensations of the breath and body, accepting feelings and emotions, and finding inner stability and peace through consistent practice and consistent practice.

5 types and effects of meditation

 

▶5 types and effects of meditation

There are many different techniques and styles of meditation, each of which helps you find stability and harmony in your mind and body in a specific way. 

The main types of meditation and the characteristics of each. 

First, it is attention meditation. Attention meditation is a technique to observe the flow of the mind and focus attention on external stimuli. Focusing on the sensations of your body and breath focuses your attention and strengthens your concentration. 

Second, it is breath meditation. Breath meditation focuses on taking deep breaths and exhaling slowly. Find inner peace and stability by controlling your breath and focusing on the sensations in your body. 

Third, it is contemplative meditation. Contemplative meditation aims to think deeply about a specific topic or problem and gain inner insight and enlightenment. Find inner harmony and peace through philosophical questions and reflections. 

Fourth, it is body awareness meditation. It is a meditation technique that emphasizes paying attention to each part of the body and its sensations. Focus on observing your body's sensations and emotions and achieving harmony between your body and mind.

Fifth, counting meditation. Counting meditation is a technique of concentrating by counting numbers or repeating specific words. This focuses the mind, excludes external thoughts and distractions, and finds inner harmony. 

These various meditation techniques and styles can be selected and practiced to suit each individual's priorities and goals. Through regular meditation practice, you can maintain stability and harmony in your body and mind.