How to Meditate Properly: Meditation Technique for Beginners

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Hello everyone in this video let’s talk
about how to meditate properly. If you are a beginner of meditation,
this is a video for you. Meditation is a very important part of the mindfulness,
besides morality and wisdom. but in this video, we only talk about how
to meditate properly. So usually we need to find a very
comfortable environment to sit in where we can enjoy the concentration without being
disrupted. Usually, we hope this environment should be quiet. Because for the
beginners the noises and sounds can be a distraction. So we need to make
sure that the place you are doing meditation should be quite enough. So you can sit on a chair or you can just sit cross-legged. The gesture doesn’t matter, as long as you feel comfortable. Just sit there. and then we need to relax
our body a little bit. After the whole day of work and other busy life, we will find that a lot part of body strained, that’s why we need to relax it a little bit, like the
forehead, the cheek, the chin, just like doing this kind of stuff and you can feel relaxed. Also the neck and also the back. We can just relax a little bit. So it’s very important, though it’s optional. But I will really recommend relax it a little bit
before we start meditation. And then we close our eyes. So when we meditate, we focus on the breath and why do we use breath as the meditation object? Because everybody
is breathing, and breath is very neutral. Usually we don’t label as good or
bad, and in many scenes in our life we have lot of associations, some stuff can
be associated with good and something can be associated with bad.
To some extent, any kind of association with the object may be a problem, maybe
a hurdle for us to concentrate on, so breath is a good object. And second, breath is a very rich activity when we really focus on it, lot of small details
begin to unfold. So it’s a good stuff we can focus on. So usually we can focus on different parts of body which is relevant to breath and the most common one
is the nostrils. This part around our nose and the upper lips.
The other part is our belly because when we breathe in, breathe out, we can feel the
rise and fall of the belly very easily. But generally, I will recommend
considering the nostrils at the first choice. So when we breathe in, we should
focus the sensation around the nostrils. so we need to use our willpower
to focus on it purposefully. So usually you know the air around us
has a lower temperature than our body temperature, so when we breathe in, the air
has some kind of coolness, at least a touch of it. So when we breathe in, we can
feel something like coolness around our nostrils. Or you can also feel different kinds of sensations, as long as you focus on the nostrils, you began to feel it in
one way or another. And also very important is that when we breathe in, just notice
you are breatheing in. This awareness is also important and you have to maintain this
awareness althrough the meditation. So when you breathe out, you also need to notice that you are breathing out. And try your best to feel the sensations around
nostrils when you’re breathing out. Because when the air comes out to the lung it has been
warmed by the body already, so it’s not so cool actually when we begin to
focus on it for enough time, we begin to feel something like warms or any kind of sensations. As long as you keep focusing on it, you will feel
this sensation. So just to do a sum-up is that when you breathe in, notice that you
are breathing in and feel the sensation like coolness around the nostrils. So
when we breathe out, notice that you are breathing out and try your best to feel
the sensations around nostrils and feel the warmth or something
like that around nostrils. But if you find it difficult to feel the sensation around nostrils, you can consider focusing on the belly as the alternative
and feel the fall and rise of it and the way that you can also use that
part to meditate. So that’s the basic technique of the meditation technique.
But at some time we also need to notice all kinds of small issues arising from
the meditation. Because one of the difficult, the most challenging stuff is to sustain
the attention on the breath when we sit down to meditate and when we start
focusing on breath, any kind of small thoughts will pop up from our unconscious part of
the brain. This thought will develop into an distraction. Because every time the thought pops up, we tend to interact with it and then we will get carried away by that. And we no longer focus on the breath so we need to overcome
this. so every time we begin to get distracted, we need to develop this kind of introspection awareness to notice that, okay, we are going to get carried away.
So in that situation we need to try our best not to interact with the thought and just come back to the breath, to
focus on the breath. So this part, actually, consists of a huge purpose, a huge part
of purpose of meditating means that we need to develop this awareness to
monitor our focus every time we tend to get distracted from the
meditation object, we need to let us come back to the breath once and once again.
So probably we can say that a very good meditation is that we can come back to breath
time and time again. And after long time practice, this kind of thoughts has less
chance to pop up and we can be more easily focus on breath and that’s
the way that meditation can train your brain to make us concentrate on things
better. At the same time we can also find the peace and calm and calm down to give
our own mind more space to think about the philosophical values and
other stuff. So at this stage we need to meditate to feel, to observe our mind.


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