Meditation Guide for Beginners I — Mindfulness Meditation

Guia de Meditação para iniciantes I — Meditação Mindfulness

What you find in this article:

Introduction;
Definition of Meditation/ Meditate;
Difference between three major types of meditation;
Tips for being able to meditate;
Small glossary;
Access to a recording of a Mindfulness meditation ( podcast ).

1. Introduction

What is it, after all, and how is it done? The answers given to these questions can sometimes raise some controversy. And it is acceptable for this to happen because, in fact, there are some different techniques that can lead us to have small or large meditative moments, lighter or deeper.

As such, this article does not intend to be “The Guide” to meditation, nor to say that this or that technique is the best. It is intended to be a guide that helps, or at least motivates, you to start meditating without fear, without taboos, even if it starts with a small exercise. Because what matters, in fact, and in this case, is quality and not quantity! And what's more: contrary to what you might think, you don't need to believe in anything special to be able to meditate. You can be entirely skeptical. Everything will work the same because it is a practice that is entirely linked to the human being, to the universe, and you are part of it.

In this guide we also provide you with a Mindfulness meditation on the present moment, lasting 11 minutes. It is available, here, for you. However, before reaching the listening stage, we advise you to read the entire text in order to understand the topic a little more.

2. Meditation/meditate

Meditating is making our conscious mind distracted and allowing us to rest, leading us, or not, to an altered state of consciousness. It is a state that allows us, for a moment, to put our thoughts away

memories of the past and concerns about the future, whether through thought focused on the present ( Mindfulness ) or in an imaginary scenario (Creative Relaxation Visualization) or, for example, in a mantra (Transcendental Meditation).

For more than 30 years, science has proven the benefits of meditation for general health, through the fantastic results that have been obtained (and are obtained!) in experiments carried out, not only on meditators such as Buddhist monks but also on ordinary citizens, who practice meditation regularly.

3. Difference between three major types of meditation

Mindfulness Meditation “pulls us to the earth”, to the “here and now”, to focus on real situations that may be happening inside us, or outside of us, but that our senses “capture”, without focus on imaginary “things”. And that they are happening at the moment we are meditating. It encourages being awake but calm. Works on attention and concentration. It does not give rise to an altered state of consciousness.

Creative Relaxation Visualization can now take us to an idyllic setting where we can rest our mind in another way. The scenario is obviously imagined by us and the objective is for us to be able to disconnect not only from the past and the future but also from a more real here and now. You can imagine beautiful gardens or wonderful landscapes, where there is lots of light and where we visualize ourselves, for example, in situations of both relaxation and healing. Depending on the person, it may or may not trigger a slight altered state of consciousness.

Transcendental Meditation aims at the altered state of consciousness itself, which not only moves us away from memories of the past and concerns about the future, but also moves us away from the here and now in a very profound way. Focusing on and repeating a mantra, like OHM, for example, or a phrase like: "I am calm", is one of the many ways to eventually achieve this state.

4. Tips for being able to meditate

These tips apply to any meditative technique. You should take these aspects into account before listening to the meditation we have for you.

One of the things you need to know, right now, is that you won't be able to stop the flow of thoughts just because you're standing still. The human mind doesn't work like that. The brain was made to think and obtain knowledge. As such, thoughts come and go. What we should do is try not to give them too much importance, not feed them and try to focus our attention on another situation. Therefore, when the thought becomes lost (which is very normal!), breathe in and out, slowly, and return to where you were going in meditation;

Sometimes, on days of great stress and anxiety, it is better to first choose to exercise or go for a walk before meditating. Otherwise, excess adrenaline and cortisol in the body can make you feel even more anxious or irritable when trying to stop in this way. First exercise, then meditation;

It is normal to have a little heartbeat the first few times you do meditation. If this happens, don't worry. It has to do with the anxiety of the first time, thinking that it might be doing something wrong or starting to feel anxious because it never ends. Then it passes and you will be fine;

Tell anyone who might bother you that, for X minutes, you cannot be disturbed. And mute your cell phone;

We prefer the outdoors, but if you can't do so, choose a place in your home or workplace where you can be without anyone coming in suddenly;

In the end, never get up quickly. Get up and walk slowly for a few minutes, because meditation helps to lower the body's metabolic levels and thus avoid feeling dizzy (similar to when you have a massage or sauna, etc.);

Don't worry if you can't do everything as you imagined or that, in the end, you won't feel anything special. Meditation, like any other practice, is a process that requires time. Still, even for regular meditators there are days that are not conducive to these practices. When this happens, don't blame yourself! Everything is fine. Go for a walk or talk to your friends or watch a good movie. Try meditating another day.

5. Small glossary

Altered State of Consciousness: It is a mental state in which the person is not thinking about the past or the future, but is also not aware of what is happening around them. It's between being awake and being asleep.

There is no full awareness of “being” and “being”. Alcohol and drugs can produce this effect. Here, in this case, it is transcendental meditation that can most incite this state in a natural and healthy way.

Being Mindful: Being attentive, but calm, to what is happening inside or around you. It is the opposite of being on autopilot or in an altered state of consciousness.

Make the “focus” or “anchor” – Think (about) or imagine what you want. Example: Focusing or putting the anchor on your feet is imagining your feet;

Mantra: Sanskrit term that literally means protection of the mind. It is a repetition of sounds, words or short phrases. The most used are sounds such as OHM.

Mudrás: These are symbolic gestures made with the hands, literally meaning gesture, seal, password or key. It comes from the root mud, to rejoice, to like. It must always be pronounced with the tonic “a” and is a word of the masculine gender (O Mudrá).

Namaste: Greeting used to demonstrate a feeling of respect. Meaning: “The God who dwells in my heart salutes the God who dwells in your heart. More radiant than the sun. Purer than snow. More subtle than the ether. This is the Being, the Spirit within the heart of each of us. That being is me, that being is you. It’s all of us, it’s in you, it’s in everything.”

Om (OHM): Sound that refers to the natural vibration of the universe, the original vibration that manifests itself with the sound “OM”. * Padmasana: (The Lotus Position) - It is a posture in which the individual remains seated with legs crossed and feet opposite the thighs in order to meditate following Indian practices. It was established in the Hindu yoga tradition. The position resembles a lotus flower, improving breathing and promoting physical stability.

Yantra: This is a geometric design that acts as a highly efficient tool for contemplation, concentration and meditation. Mandalas are an example of a yantra.

Ting Sha: Tibetan bells or bells, used to start and end a Mindulness meditation. They are also used in Tibetan bowl concerts due to the crystal clear sounds they make.

Zafu: Zafus are special meditation cushions that provide more comfort for regular and prolonged practice.

Zen: The Japanese word “Zen” represents one of the branches of Buddhism, adopted by the Chan tradition in China. It is a practice whose base is based on Mindfulness. Generally speaking, this term is used to define something or someone who is calm.

6. Mindfulness meditation podcast

Now, you’re ready to listen to the little meditation we have to offer you! If you have any questions, share them in the comments and they will be clarified as soon as possible. Good practice.

https://soundcloud.com/user-555371260/meditacao-mindfulness


Vanda do Nascimento is a therapist, trainer and Mindfulness instructor at the Escola de Mindfulness Essencial , which she founded in 2016. She began her career as a teacher in 1997, obtaining a degree in Education . On that same date, he also began his studies in Reiki, Meditation and Mindfulness. Later, he embarked on the path of Psychology and delved even deeper into the topic of Mindfulness, in order to continue his fight to control stress and anxiety.

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