Its essence is to do everything you do several times slower and concentrate on every movement at the same time. For example, while walking, cleaning the house, cooking. This practice will not take much time, but it will allow you to become calmer and more aware.
If you engage in such meditation while eating, you can get a good bonus – weight loss, because eating slowly, it's much easier not to overeat.Short daily meditation
A journey into the world of meditation
with the prefix "micro" was proposed by the American psychologist and journalist Daniel Goleman, who has written many articles and scientific books on psychology and brain research and has received worldwide recognition. He also studied the influence of meditation methods on the human body and psyche and came to the conclusion that even very short sessions help to become calmer, more harmonious, more conscious.
There are several ways in this direction, they are simple enough to learn how to meditate, but they are quite effective.
- First, we observe the breathing
We close our eyes, take a few deep breaths and exhalations. When the breathing is transferred to a comfortable pace, the practitioner concentrates on his breathing and sensations. It is recommended to do breathing cycles from one to ten and repeat in reverse order.
- Second, we analyze the sensations in the body
With our eyes closed, we focus on different parts of the body, starting from the top of the head to the feet and focus on sensations. It can be heat or cold, pain, itching, etc., in this practice it is important not to deprive any part of the body of your own attention. At first it seems that it is difficult and long, but after several sessions everything turns out good, and the process itself takes no more than 5 minutes.
- Third – we breathe «fours"
Learn the basics of meditation
"fours" is not difficult, its essence is holding your breath. The process itself looks like this: inhale – count to four, hold your breath and count to four again – exhale – also for four counts. It is recommended to repeat 10 times in one session.