Meditation is not difficult and is an ideal method to release stress and negative energy.
Meditation guru Andy Puddicombe, who acquired his skills in the Indian Himalayas, is now meditating with the rich and famous in London.
He believes that meditation can solve many problems such as depression, anxiety, insomnia, addiction and aggressiveness.
The basic rules of meditation according to Puddicombe can be summarized in the following eight steps, reports metro-portal.hr:
1. The beginning
Find a quiet place. Sit (on the floor or a chair) with your hands on your lap or knees, your back must be straight. Relax your neck, lower your chin slightly. Set the clock for a 15-minute countdown.
2. Breathing
Start the countdown. Look straight ahead, don't look at anything specific. Take five deep breaths through your nose and exhale through your mouth. Close your eyes.
3. “Log in”
Slowly "enter" your body. Focus your thoughts on the parts that touch the chair and the floor. Feel the weight of your hands resting on your legs. Pay attention to everything you can smell, hear and taste.
4. Scan the body
Focus the mind on the body. Scan your body from your heart to your toes, paying attention to tension and discomfort. Then scan again, but this time pay attention to the parts of the body that are relaxed. Each scan should take about 20 seconds. Then refocus your thoughts.
5. Think about why
Think about why you are sitting in that place right now (30 seconds). Recognize all the expectations and hopes you have and simply put them out of your mind.
6. Feel the breath
Count to yourself while breathing: 1. inhale, 2. exhale, 3. inhale again and so on until ten. When you get to 10, start over. Do not speed up your breathing, breathe at a rhythm that suits you best until the time runs out.
7. Finish
After a total of 15 minutes, sit quietly for another 30 seconds. Bring your thoughts back to your body. Then stand up.
8. Remember
When you feel tension during the day, just take a few deep breaths and exhale.
Bonus video:
