As you know, personal development is one of the favorite topics of recent times. When it comes to personal development, unfortunately, methods such as Secret and Angel Therapy NLP, which have no scientific basis, are in the majority. This being the case, people become suspicious of every popular method under the name of personal development. Meditation is also one of the popular topics of recent times. So what is meditation? A well-marketed balloon with a hollow inside? A miracle? My short answer: neither. You can read the long answer below.
What is Meditation?
Although meditation is a practice originating from Eastern philosophy, it is also used extensively in the West today. In particular, a subgenre called mindfulness meditation has found its place in psychotherapy practice in recent years. For this reason, it is possible to say that the number of studies on meditation has increased in recent years. In general, these studies suggest that meditation can be an effective tool, especially in situations such as anxiety. The word meditation is derived from the Latin words "thought" and "restriction". In fact, it would not be wrong to perceive meditation as concentrating one's thoughts in a certain area. Meditation is a tool that can help you focus your attention and manage your emotions. I say helpful because it would be unrealistic to expect meditation alone to work wonders. This is a method for your use only. Of course, you can have a very balanced life without using this method. I think the easiest way to answer the question of what meditation is is, first of all, "What is not meditation?" It's all about looking for an answer to the question:
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Meditation is not a religious practice.
You can use meditation regardless of your relationship with religion. Meditation has nothing to do with religion or praying. -
Meditation is not a miraculous cure-all.
You can see meditation as training your thoughts and the way you think. It's kind of like brain training. Of course, it can make important contributions to you. However, meditation alone will not be enough to combat an intense and deep problem. -
You do not have to sit cross-legged while meditating.
Meditation The image that comes to mind when you say n is meditating in a position called the lotus position, with your legs intertwined. This position, which is a much more laborious and difficult version of sitting cross-legged, is not a must for meditation. You can meditate in any position you want. You don't have to sit down or close your eyes. There are even 3-4 minute meditations you can do while waiting for something in the shopping mall. -
Meditation is not about trying not to think about anything.
One of the most important myths about meditation is that meditation means not thinking about anything. Physiologically, it is impossible for our brain to stop thinking about anything. Our brain constantly thinks and deals with thoughts, which is very natural. What meditation is trying to do is not to make you not think about anything. In fact, in many meditation practices, you are asked to leave your brain alone and allow it to think about whatever it wants. -
There is no obligation to deal with energy and similar spiritual fields while meditating.
Some meditation disciplines are done with a more “spiritual” attitude. Of course, you can do this if you wish, but it is not required. It is also possible to think of this as a brain exercise, a thought exercise.
If I were to summarize meditation, especially for awareness-based meditations, it means becoming aware of your existence, your body, your emotions and thoughts. It wouldn't be wrong to call it a brain break to "listen to yourself truly".
How to do it?
You don't necessarily need to go to expensive courses for meditation. You can start by trying the steps I wrote below: It will be enough to spend 5 minutes to start this study. Move to a place where you won't be disturbed. It would be better to start if the environment is quiet, but after you gain some experience you may not need this.
Sit comfortably. Let your feet touch the ground. Release your hands slowly on your legs.
Keep your eyes open. Do not focus your gaze on a particular place, have a comfortable and soft focus.
Breathe deeply through your nose. n and give it through your mouth. Do this out loud, especially at first, so that someone could hear it if there was someone next to you.
Close your eyes after 3-4 breaths.
Continue to breathe naturally through your nose.
As you continue to breathe calmly, focus on physical sensations: What does it feel like where your body touches the seat/chair? Try to feel the pressure and weight of your body on the seat. Continue like this for 2-3 minutes. It is very natural if other thoughts come to your mind. As soon as you notice them, calmly focus your attention back on the physical sensations without trying to push them away.
Release all control and focus for 1-2 minutes. Let your brain do whatever it wants to do. Let him think whatever he wants to think.
After 1-2 minutes, focus on your physical sensations again and continue for 1-2 minutes.
Open your eyes when you are ready.
This is of course a very simple meditation. However, I think it will be enough for a start. To summarize, meditation is a method that has been scientifically researched and has scientific support in certain areas. However, as with all other methods, it is not a miracle panacea. It can help you maintain your inner balance and become aware of your thoughts and feelings. I wish you balanced and pleasant days
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