Learning to meditate is not easy, it requires energy, constancy and regularity. Above all, it takes time .
Therefore anyone who wishes to approach meditation must necessarily find time for himself. This is the first teaching I always give to my students and the cardinal principle on which any meditation technique is based.
By dedicating a few minutes a day to practicing these five meditation exercises, you will learn to prepare your body and your spirit for the path towards awareness, being able to abstract yourself from your thoughts and distractions.
Meditation exercises for every day
Find your time
elderly woman in meditation
You know that any action takes time . In this exercise you will have to find some for a "non-action" .
The first thing you need to do is isolate 10 minutes (which will later become 20) within your day only and exclusively for you.
The ideal would be in the morning, but let's face it, we must reconcile meditation with daily life ... work, family, loves, friends, commitments and entertainment are all important and essential parts of our days. However, it is enough to find 10 minutes of yours, exclusively yours , to make a difference. No phone, no bells, no people calling you. You do not exist for the world in those minutes, you are there only for you .
The first exercise consists only in this: to cut out 10 minutes each day from your everyday life. The time is not influential, but it is essential that over time it becomes a necessity like brushing your teeth or getting dressed.
Find your place
woman does yoga in summer
You will surely have happened to enter a place and immediately feel at ease, or vice versa, to want to leave as soon as possible.
Meditating means relaxing your mind and feeling good, so it is essential that this happens in a place where you feel safe and comfortable. It doesn't matter if it's a one-square-meter room or if you're on top of a mountain with infinity around it.
I always repeat that what you can discover with these meditation exercises is the practice inserted in everyday life, so you can build your place easily at home.
It will be a corner of the bedroom, it will be the living room, it will even be the laundry room if you equip this space according to what you like.
Do you like oriental colors and fabrics? Well, you just need to get some pillows and curtains of colored fabric.
Do you prefer an understated white color with very few color elements? Cover the sofa with a white blanket or sheet. You can create the atmosphere you prefer, also helping yourself with fragrances and essential oils .
Maybe your corner makes you feel good as it is because it is already your refuge .
Leave it like this.
Experiment without meditating yet, perhaps reading or listening to music in the place where you feel best, and elect it as your meditative refuge when you are 100% sure that that particular corner is able to balance your energy.
Find your location
The terms to describe the meditation posture are stable and immobile .
When we imagine someone meditating we see him in the classic "lotus flower" position and the first thing we think is "How do I cross my legs like this and stay there for 10 minutes?" .
The good news is that you don't even have to try at first, unless you're already used to yoga or gymnastics that make you particularly loose in the hips. Because in the end, instead of letting yourself go to meditation, you would waste your energy just trying to maintain the perfect position.
So I would like to add a third adjective, which each of us can adapt to his body: comfortable .
The position to be able to meditate must necessarily be comfortable, bearing in mind some fundamental rules.
Rules for an optimal position
Keep your mind alert (in simple terms you have to meditate and not fall asleep) then keep your spine erect, knees slightly lower than pelvis and head slightly bent forward.
This position can be obtained by sitting on the ground, perhaps using a support , but also on a wooden chair with a flat cushion, the feet well adherent to the floor and the back erect, never supported (at the limit you can only support the pelvis by helping yourself with a rolled up towel).
You can also meditate lying down , if you have pains that prevent you from the previous positions, the important thing is that the spine is straight (not sunk into mattresses or sofas that are too soft), feet flat on the ground and knees raised.
And the hands? For now, just rest them on your knees with your palms facing up or down as comes naturally to you.
This third exercise will take time, you will have to experiment with the various positions until you find the most suitable for you. In fact, your body must be stable , attached to the Earth, rested and without constraints. Of course you will have to work a little before you find the ideal meditative position, but the effort will pay off. To learn more about the positions of meditation, I recommend reading our dedicated article .
Relax your gaze
It may seem trivial, but we don't notice how we use our senses .
Let's start with the eyes , learning to relax the gaze. Do you remember that I suggested that you prepare your corner however you like? Here, now position yourself there and let your gaze run like when you look at the horizon at the sea, without focusing on anything in particular.
As your vision starts to blur, focus on the sensation in your eyes. You will feel them soften and expand. At this point, always focusing on your eyes, close them very slowly and savor all the sensations that derive from them. Stay with your eyes closed.
Listen to your body
clearing your mind with meditation
In this last meditation exercise you have to use your mind in order to do a complete "scan" of your body. Start at the top of your hair, scalp, forehead, face, whole body up to your feet. Feel the body and perceive the sensations that derive from it (heat, tingling, pressure, pain) without trying to interpret them, or trying to understand the reason for what comes to your awareness.
This exercise serves to extend perception to the subtlest states of our being, which normally go unnoticed.
If you perceive other thoughts let them go without following them, after a while they will disappear. If you have a very active and thinking mind, thoughts may also increase at first: do not be discouraged and you will see that gradually they will begin to thin out. Focus only on the physical sensations . In this sense, breathing exercises are very useful .