Meditation lernen

Learn meditation

For many people, there is something mysterious about meditation and they may be a little skeptical at first. However, meditation is a wonderful toolto consciously bring the mind calm but also to bring the immune system or to strengthen the concentration concentration. Meditating means being attentive now. It sounds easy at first, but it's not always easy for beginners. But with the right guidance and a little practice, you can soon learn how to do it.

We will now take a closer look at what you need to know about meditation, which techniques are best suited to getting started and what obstacles you may encounter. At the end, you will find our ten tips for starting to meditate, clearly summarized.

The basics of meditation

Meditation is not just meditation. Mindfulness is the basis of many different meditations, but apart from that, they can differ greatly.

The mindfulness is both a direction of meditation and a tool during meditation. In mindfulness, we focus on just one single sensory perception, such as our breath.

If we decide to integrate the practice of mindfulness, including a regular meditation practice, into our lives, we should always remind ourselves of a few things. First and foremost is the motivation. Experience has shown that a meditation practice will only bear fruit if you are aware of why you want to meditate regularly. A distinction can be made here between short-term and long-term motivation.

So first of all, take some time to think about why you want to learn to meditate and what your goal is. However, don't expect miracles after just one meditation session, as regularity is the key to success.

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The meditation postures and various meditation techniques

In general, all types of meditation can be divided into two different categories: the active meditation techniques, with physical movement and the passive meditation techniqueswithout much physical activity. 

Passive meditation techniques with brief instructions

With the passive meditation techniques are mainly about the mental aspect when meditating. In a comfortable sitting position, such as cross-legged, your body rests without moving. In some cases, you can also lie down completely. The eyes are usually kept closed. Depending on the type of meditation, you try to deal with your thoughts in certain ways.

Silent meditation

The stillness or silence meditation is the ideal meditation technique for beginnerswhich helps to reduce stress in everyday life. The aim of this technique is to calm the thought patterns that are stressed by everyday life. To reduce the state of thoughtlessness or silence, the meditator always focuses their attention on the relaxed mental mood and tries to reinforce this as the meditation progresses. The best way to learn this form of meditation is to start with a few minutes at first and then gradually increase the time.

Instructions on how to start meditating:

  1. It is best to find a quiet place.
  2. Make yourself comfortable, whether you are standing, sitting or lying down.
  3. Let all your thoughts - positive or negative - rise up and pass you by. Consciously feel how your breaths may become slower and longer
  4. When thoughts arise, try not to judge them or hold on to them. Just acknowledge them and let them pass by like clouds. Start by meditating for 5 minutes and build up to longer sessions over time.
  5. About regularly and preferably at the same time of day and in the same place

Mindfulness meditation

At the mindfulness meditation you switch to the observer position and mindfully observe what is happening in your body and mind in the present moment. So the aim is, thoughts, emotions and physical phenomena in the present moment completely to perceive and unconditionally accept. Surrounding noises can also be integrated by observing them attentively. This meditation technique is also very suitable for beginners.

A special form of mindfulness meditation is the body scan. This is usually performed while lying down and is also very suitable for before going to sleep to calm down before falling asleep. To do this, you start with conscious awareness of all body sensations at the tips of your toes and gradually work your way up to your feet, calves, legs, hips, stomach and finally the rest of your body. The aim of this technique is to focus all your attention on your body and to notice sensations that you were not aware of before. The body scan helps you to deep relaxation relaxation and is therefore ideal for counteract stress.

Instructions for the body scan:

  1. Find a quiet place where you can be undisturbed for the next 20 minutes
  2. Make yourself warm and comfortable lying down
  3. Close your eyes and imagine that you are lying in warm sand that clings to your body. With every breath you take, you sink heavier into the soft, warm sand
  4. Focus your attention on your right foot and feel your heel touch the ground. Then walk through your right foot, feel how it is supplied with blood right down to the tips of your toes and is completely warm and heavy.
  5. Walk in the same way to your ankle, knee and hip joint and feel how your entire right leg lies warm and heavy on the floor and your right groin gently opens up
  6. Walk through your left leg with the same mindfulness
  7. The pelvis rests on the floor like a large bowl. Feel how your abdominal wall moves up and down with your breath
  8. Then continue to walk through your body via your back, thoracic spine, shoulders, right arm, left arm, neck, head and face very slowly, vertebra by vertebra and joint by joint, and feel how the area lies on the floor, where you can feel pressure or where it feels soft - without judging your sensations.
  9. Finally, pay attention to your whole body - feel yourself from the tips of your toes to the ends of your hair, from the front and back
  10. Conclude the body scan with a snapshot. Perhaps you noticed something while scanning your body that you don't want to forget, then make an internal note of it
  11. Then take your time getting up. Loll and stretch and slowly come back to a sitting position

Concentration meditation

In concentration meditation, you focus on something very specific while meditating, such as your perceptible breath, a single thought, a candle or a fixed point in the room. The concentrated focus stops the everyday flow of thoughts and thus leads to a deep calming of the mind. Concentration in particular is trained, which is why people with concentration difficulties can gain particular benefits from this technique.

By continuously returning to the object of concentration (which can be anything: a candle, a point in the room, a picture, ...), the ability to maintain concentration over a long period of time develops over time and is therefore also very suitable for children and young people with concentration difficulties.

Instructions for concentration meditation:

  1. Light a candle and sit comfortably in front of it
  2. Concentrate and feel how your gaze lingers on the flame.
  3. Sit relaxed, with natural focus, try to blink as little as possible and ignore all distractions in your field of vision.
  4. In the meditative state, your gaze will become calm. After a while, close your eyes and imagine the flame in your mind's eye.
  5. You can also do the same at sunrise or sunset, when you look at the sun or the moon.

Active meditation techniques

Active meditation techniques differ from passive meditation techniques in that integrates movement is integrated. This means that physical movement becomes part of meditation, resulting in a wide range of possible applications. People who sit a lot in their everyday lives and are very stressed usually find it difficult to calm down while sitting. In this case, movement meditation is a very good way to calm your thoughts. Very flowing yoga sessions can also bring your body and mind into a meditative state. You can try out simple videos to begin with (e.g. Yoga for beginners)However, it is advisable to have an experienced yoga teacher check your execution of the yoga poses from time to time in order to avoid incorrect postures.

Walking meditation

Many people perform the walking meditation more or less intuitively, because the walking is a good way to clear your head and escape from stress. It is also suitable for people who find sitting unbearable. Walking meditation is an even more intensive form of walking in which your thoughts are completely focused on the physical movement and all the mental processes involved. You learn to fix your thoughts on one thing without them wandering off, which also increases your ability to concentrate while your body and mind remain relaxed.

This meditation technique can be wonderfully integrated into everyday lifeas every walk can be transformed into a meditation that has a positive effect on everyday life, without having to invest any additional time. There is no time limit for meditation. It can be practiced for 2 minutes or even 2 hours. However, a duration of around 15 minutes is recommended.

Instructions for walking meditation:

  1. To begin, stand still for a few minutes with your eyes closed and notice your posture.
  2. Feel how you put weight on your feet and what sensations you can perceive in your legs, pelvis, stomach and back.
  3. Then open your eyes again and start walking slowly
  4. Your attention is completely focused on the movement of the body and you are mindful of every step: the process of lifting the leg, the hip swinging the leg forward, the leg coming back up and the step changing to the other leg. Meanwhile, you can also pay attention to the mental processes that take place in the mind and combine walking with breathing in a harmonious way. You will be amazed at how much you can perceive just by walking.

Dance meditation

Moving meditation is any form of meditation that gets us flowing. And so dancing can also become a form of meditation if the movement is completely intuitive and you forget space and time. Put on music of your choice and Let go of any tension in your bodyespecially in the lower abdomen and simply allow the movements to flow. You may also like to close your eyes. Just let the movement come, don't control it and don't force anything.

Afterwards, remain still and feel for yourself.

Shaking meditation

Shaking is the oldest form of meditation and even babies and toddlers do this movement naturally.

Come to a firm stand, you can also turn on some music, then follow the rhythm of your body as a unit to the music. Shake yourself completely by starting with your hands and shoulders and then adding your upper body, pelvis, knees and feet. Let your body move from your feet to your head in a regenerating, rhythmic shaking movement movement.

Then stand still and feel for yourself. 

Positive effects of meditation

Meditation has many positive effects on your well-being, including

  • Mental balance
  • Recognizing and naming feelings
  • Understanding yourself and others better
  • Openness in a wide variety of situations
  • Uncover your inner source of strength
  • Learning to accept yourself without reservations
  • Deal more lovingly with yourself and your environment
  • Develop serenity in all situations
  • Noticeably improve your quality of life
  • Find all-round relaxation
  • Improve concentration
  • Release of happiness hormones
  • Improvement of the immune defense

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Five obstacles to meditation

Five classic mental habits can occur during meditation, also known as the "five hindrances", which can prevent you from meditating.

  1. Desire - "I'm hungry and want to eat something now"
  2. Rejection - "What am I doing here, this is nonsense"
  3. Restlessness - "I have to write the shopping list in a minute"
  4. Sluggishness - "I could fall asleep on the spot"
  5. Doubt - "I don't even know if I'm doing this right"

How can I avoid the five obstacles to meditation?

Each obstacle has physicalemotionalcognitive and driving aspects. Exploring them means becoming familiar with each of these aspects and seeing through them, with the steps Recognizenameequalizelet be:

  1. Recognize: recognize what in the present momentis happening without repressing or building up resistance
  2. Naming: giving the experience a name and classifying which obstacle it is, for example "restlessness"
  3. Balancing: returning to the balance of natural harmony and avoiding extremes.
  4. Letting be: do not get caught up in a problem, but accept that reality at the present moment is different from what you would like it to be.

10 tips for starting your meditation

We have summarized the 10 most important tips for your meditation start here:

  1. Don't expect miracles - everything takes time
  2. Find a fixed meditation place
  3. Put on warm and comfortable clothes
  4. Turn off all distractions
  5. Choose a fixed time for your meditation
  6. Find your meditation posture
  7. Start with short meditation sessions
  8. Practice regularly - regularity is the key to success
  9. Let looming thoughts pass you by like clouds
  10. Reflect for a moment after meditation

Frequently asked questions:

Can you learn to meditate on your own?

Yes, it is perfectly possible to learn to meditate on your own. However, sometimes it helps to start with an audio guide, which you can then follow in a relaxed manner. However, if you have a mental illness, you should first learn to meditate with an experienced therapist.

How do I start meditating?

Regardless of whether you find silent or moving meditation most suitable to begin with, you should be undisturbed for the duration of the meditation. In silent meditation, first find a comfortable seat and observe your breath. If your thoughts distract you, keep returning to your breath.

With moving meditation, make sure you consciously take each step as you walk and notice the movement in your body or try a flowing yoga session to connect with your breath.

How long does it take to be able to meditate?

It is not possible to define this in general terms, as it depends on the circumstances. If you are a rather calm and relaxed person, you will probably find it easier than someone who is very stressed and whose mind is always elsewhere. But here too, the more often you practice, the better you will get at it.

How do I meditate properly at home?

To meditate at home, find a quiet place where you can be completely undisturbed for a while. Find a comfortable seat, close your eyes and observe your breathing. If your thoughts wander, keep returning to your breath.

However, if you can't find any peace in silence, try a moving meditation: put on your favorite music and follow your intuitive rhythm with your eyes closed. Here, too, you should be undisturbed in order to be able to switch off completely. If you find it difficult to learn to meditate on your own, try an audio guide.

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Which tips will help me get started with meditation?

  1. Don't expect miracles - everything takes time
  2. Find a fixed meditation place
  3. Put on warm and comfortable clothes
  4. Turn off all distractions
  5. Choose a fixed time for your meditation
  6. Find your meditation posture
  7. Start with short meditation sessions
  8. Practice regularly - regularity is the key to success
  9. Let looming thoughts pass you by like clouds
  10. Reflect for a moment after meditation 

What do you think when you meditate?

Meditation is all about not thinking about anything. Letting go of all thoughts in order to find your own stillness in the silence of the mind, which brings you back to your own awareness and clarity. 

When is meditation not useful?

Meditation should only be practiced with an experienced therapist if you have a pre-existing mental illness.

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