How to meditate without going to class (with examples)

Meditation is a technique that has proven useful for improving in a wide variety of areas, both personally and professionally.

From the psychological discipline and from the promotion of mental health, various experiments have been carried out that conclude that practicing mindfulness meditation habitual way is useful to improve mood, as well as to reduce anxiety, stress and even to leave thoughts behind intrusive. If you want to apply it to your daily routines, keep reading. Here We will talk about how to meditate without going to class, giving several examples of meditation.

Tips for meditating without going to class

Below we present the most important tips to learn to meditate correctly without having to go to class.

1. choose a quiet place

The first thing we must do to meditate correctly is find a quiet place that allows us to focus on the here and now and in which we can maintain a state of relaxation and without distractions at all times.

The important thing is to feel comfortable in the chosen place, it can be both our room and the seashore, a park or a secluded corner of the city where we find the calm and balance that we need so much to to meditate.

If we choose to meditate in the room we can lower the light level to create a more appropriate atmosphere, lowering the blinds and disconnecting any appliance or device that can make noise and deconcentrate.

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2. Adopt a correct posture

Adopting an appropriate posture for meditation is the next tip that we must keep in mind to meditate correctly, as well as breathe calmly throughout the session.

Breathing should consist of paused intervals of inhalations through the nose and exhalations through the mouth that allow us to oxygenate the whole body in a calm and calm way, until acquiring a cadence and a tempo that give us relaxation.

The body posture should preferably be sitting on the floor in the lotus position with a straight back, shoulders back and the muscles of the whole body relaxed.

In addition to that, this posture will help to find the physical and intellectual balance so necessary to meditate and will allow us to focus on our breathing and the calm that bliss brings us activity.

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3. Wear comfortable clothes

The clothes we wear are also of great importance in order to meditate properly and as The important thing that we must take into account regarding our clothing is that it be comfortable and do not distract us or make us lose the thread of meditation at any time.

To achieve this, we must wear loose clothing whenever possible or yoga-type clothing that does not squeeze us and allows us to maintain a proper posture at all times. In addition to that, we must avoid wearing any type of accessory that distracts us, such as bracelets, watches, rings or accessories of any kind.

Finally, we must also take off our shoes and socks and take into account that the clothes must be adapted to the environmental climate, and that it is not too hot or that it causes us to be very cold.

4. Adopt a Focused Attitude

Concentration on breathing is essential to achieve an effective and satisfactory meditation, that is why This is why professionals recommend not attending to any of the thoughts that address us in this moment.

When we have gained more experience, we can begin to meditate with our eyes open and focus on a specific point. or in an object that we have nearby, turning our entire mind into said fixed point.

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5. Accept your own thoughts

As we have mentioned, once we are meditating it is normal for some thoughts, both positive and negative, to approach us, what we must do is accept ourselves and not avoid them at any time.

These thoughts can be both concerns of daily life and responsibilities that we must take care of, personal problems, family or work conflicts.

Once accepted, we must continue to focus on our own breathing and focus attention not on these thoughts but on the meditation process that we are carrying out. On the contrary, when we do not accept our own thoughts or avoid them, they end up recurring and obsess us, which interferes with meditation.

6. end in silence

To conclude any meditation session, regardless of the type of modality that we put into practice, it is important to spend time in silence with closed eyes.

This step is important to slowly reconnect with reality and let go of the state of awareness that we have acquired during meditation to resume our daily activities.

7. Progressively extend the meditation time

For people who are starting to practice meditation, it is advisable to do them for a short time, one minute maximum; however, When we have already acquired experience and skill, we can progressively increase the time we spend meditating..

Like any other discipline, meditation is a relaxation activity that improves with practice and requires time. learning, that's why we can repeat the process little by little until we can extend the activity to 20 or 30 minutes.

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Examples of meditation variants

There are a number of techniques and variants of meditation that can be applied by those people who are beginning in the learning of this discipline, next we present in a summarized way the most usual.

All of them can be learned in a short time and used with total ease for anyone who wants to integrate the practice of meditation into their daily life.

1. abdominal breathing

As we have commented, breathing is one of the key elements in a correct meditation, and when we are sitting in the lotus position, this breathing must be done in the modality abdominal.

Abdominal breathing allows us to focus the force of the body in the abdomen, which will help us maintain the position on the ground for a longer time without hurting the back.

2. repetition of a mantra

The mantra is the sound or word that is repeated in a loop during in meditation to reach an unconscious state that allows us to achieve balance during the process.

It is an oriental meditation technique that has been widely used for thousands of years to reach altered states of mind and the most widely used has always been the syllable "Om".

3. Empower the unconscious side

The ultimate goal of all meditation is to enhance the unconscious side of the mind, a part that we tend to set aside above all in modern Western societies, always promoting the conscious side of mind.

Disconnecting for a few minutes each day from the conscious side and stop trying to rationalize it all we will be able to reduce the majority of psychological problems and alterations that affect us daily.

4. Japa Bad

The Japa Mala is a traditional 180-bead Buddhist pendant used in Buddhism and Hinduism. to count the number of repetitions done during meditation.

This object can help us train our meditation and allows us to focus more on the mantra we repeat. In addition to that, it will help us improve our technique and increase our meditation time.

5. Tibetan bowl

Tibetan bowls are another element that we can incorporate into our meditation or relaxation sessions and that emit a vibrating sound that helps us reach relaxed states of consciousness.

To sound them we must pass the mallet over the bowl in circles, turning the arm with the elbow as the center of energy and not the wrist.