How to meditate at home?

Stop, breathe and slow down your body and mind. Meditate is to provide yourself with a break from self-care and physical well-being, but above all, mental well-being. It is, therefore, a process of internal knowledge, in which the main search is called: balance ! But how to meditate ?

The art of Eastern tradition gradually gained notoriety in modern society. The mystical aspects, previously linked to the technique, gave way to recommendations for the activity and soon the practice was associated with positive results, for the mental balance and the development of skills such as concentration , the focus and the attention .

The ancient technique, which consists of systematic attention training, is effective for managing emotions, reducing stress and of the anxiety , as scientific studies in the area point out, bringing benefits to those who incorporate the practice into their routine, whether individually or collectively.

But calm down! “Training systematically” does not mean that you need to act rigidly. concentration to meditate it is necessary in the same way that it is necessary to create an ambiance and an organization to carry out meditation in the best possible way.

Incorporating the practice of meditation into your daily routine can be a valid option for your mental health.

Benefits of meditation at work and in studies

Slowing down your body and keeping your focus away from the countless demands of everyday life may sound like an extremely difficult task. And, in fact, it is!

Emotions

Not surprisingly, in the scientific context, the meditation technique is known as “emotional self-control ”. In other words, it is a skill that concerns the control of one’s own emotions, especially negative ones.

Of course, mastering 100% mind is still far from human capacity. We don't have a magic key to turn off thinking whenever we want. But the practice of meditation seeks, precisely, to shift the individual's attention from external aspects to internal perceptions.

The good thing about all this is that there is no impediment to getting started. With a little bit of training and the use of method that best suits your profile and routine, it is possible to put meditation into practice.

Patience and concentration

The practice also brings positive returns when it comes to work or study. This happens because when meditating, the The individual stimulates patience and concentration , two potentialities that go hand in hand and that increasingly need to be exercised.

Do you know that nervousness before taking a test? Well, meditation can help! Moments before taking the test, try practicing meditation, because that's when the tension starts. Meditation will act as a relaxation tool and help reduce tension. nervousness.

Less stress and tension

Know how to meditate you can also help in the workplace which can often cause discomfort and a lot of stress.

Apply the technique as soon as you arrive at your workplace. If you are working from home, start before turning on your computer. This way, you will notice that your day will flow smoothly. more natural and with less tension.

Learn about the different types of meditation techniques

Recognized as an important practice by WHO and by the Ministry of Health, meditation has been incorporated and spread to more and more people in Brazil.

You reported benefits in studies such as those conducted by researchers affiliated with Harvard at Massachusetts General Hospital (MGH) and by the research group at Yale University, respectively, revealed satisfactory results regarding the practice of meditation.

Meditation, when associated with a “feeling of peace and physical relaxation” and “cognitive and psychological benefits”, has short and medium-term effects that result in improved mental health and reduced symptoms such as stress, anxiety, depression and insomnia.

Despite the variation in techniques, most of the meditation practices are accessible, They can be done at home, using tutorials, books and free online courses or with the help of professionals who are dedicated to the guided application of the techniques.

A quick search on the subject will reveal a multitude of variations on meditation, whether individually or collectively.

What changes from one technique for another is the conducting the practice and the objectives that must be achieved with each option. We have separated some examples of meditation for you.

1. Mindfulness – Focus on the present time

Although there is no consensus, the definition of the term Mindfulness is translated as mindfulness . In this technique it is possible focus in the present tense. In other words, attention is directed to the action being carried out at that moment, encouraging more conscious choices and detachment from purely automatic actions;

2. Metta – Developing love and empathy

Used in practice Buddhist , the Metta Bhavana meditation technique focuses on transmitting love and empathy. Through the repetition of phrases, meditation moves from an individual focus to a collective one, with mentalized wishes for happiness for oneself and others;

3. Zazen – Observation of the mind

Zazen meditation focuses on individual perceptions. In this technique, the various thoughts are respected, as are the memories and emotions . In addition to observing oneself and individual issues, the technique focuses on the intensity and speed of breathing;

4. Acem – Mental Freedom

Acem meditation considers mental freedom as the focus of its action. The technique reinforces the importance of free thought and as an effective teaching possibility.

5 essential tips for including meditation in your routine

1. Organize your time to meditate

Make a schedule with the meditation routine you want to do each week;

2. Set aside fixed days and times for meditation

This will ensure preparation for a routine of activities;

3. Establish a quiet place to meditate

If possible, choose ventilated spaces, without noise and, preferably, with good ventilation;

4. Position yourself comfortably

Choose a comfortable sitting position. Crossed legs and an upright spine are often associated with meditation, but they are not the only positions. Regardless of your choice, you need to distribute your body weight equally and be relaxed but alert at the same time;

5. Enjoy the moment

Remember that this moment is yours! Take the opportunity to relax and get to know yourself better.

For those who have difficulty finding time in their schedule to accommodate classes/guided meditation sessions, a good option is online classes available on a variety of platforms.