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During your meditation practice, it is important never to criticize yourself, or feel bad about getting distracted with thoughts.
These types of thoughts are harmful and not in line with the spirit of good meditation.
I took me a long time to learn these hacks, and I wish I had known them before.
That’s why I decided to write about them, so you can shortcut your learning curve, and experience deep meditation sessions more often.
So you can remember these feelings, or generate them inside yourself, for a couple of minutes before meditation.
To explore more this fact, I recommend listening to episode 149 of Buddhist Geeks, on “neurodharma”.
At the bottom of this page you will find a button to download the free PDF with these 7 hacks. So relaxing the body and calming the breath will naturally calm the mind as well.
The parasympathetic nervous system gets activated, and as a result the stress response will be down-regulated.
Breathing should be soft, even, and as soundless as possible. Our brain is deeply wired to avoid pain, and seek pleasure.Gif Source: https://img-s1.onedio.com/id-550081f6d0e7cc07525dd94e/rev-0/w-635/f-jpg-gif-webp-webm-mp4/s-3aeaec6eb38218ced6042444ca584facf85bb8Close your eyes Gif Source: B,0,0,450,253,187,105,75,42/696251146504588 Breathe Gif Source: come back into the room Gif Source: https://encrypted-tbn2.gstatic.com/images?When it’s time for your sitting session, you can simply sit down and start.Learn to be gentle with yourself during your practice.For decades you have trained your mind to be distracted; so it will take some time to train it to be focused. There will be moments when your mind is more focused on the meditation object.
So if you can generate some stable feelings of safety and contentment, right before your meditation, you are sending a message to your brain that all is well, and it need not be restless.