Finally, thoughts continue to swirl in my head: Potatoes are still not on the shopping list. Did I criticize my colleague too harshly yesterday?

But don’t give up right away: once you develop a daily routine, meditating will become easier. And positive changes await.

“Meditation is about stepping out of the daily merry-go-round of thoughts and becoming more present in the present moment,” says yoga teacher Jessica Fink. This, of course, also applies to the minutes during meditation. In the long run, it can also help you experience less stress in your daily life.

Keep your attention

Even if many people think so: meditation does not mean that the mind should be completely still and empty. It is completely normal for thoughts to come and go in our heads.

When meditating, a person tries to maintain focus, says Uwe Meyer, chairman of the professional association of German neurologists. “The essence of any meditation is the concentration of consciousness on an object.” This could be, for example, breathing.

Anyone who learns to meditate learns to recognize distractions, not pursue them, and instead return to focus. According to Uwe Meyer, all other mental activity is suspended, and the mind, so to speak, becomes silent. This can reduce negative thoughts and stress.

You will also begin to become more aware of your thoughts and feelings. We can perceive them without directly judging them, that is, without classifying them as “good” or “bad.” If we can create some distance from our emotions in this way, it can reduce stress reactions.

There are many techniques

How successful is the start? Since there is no one form of meditation, according to Jessica Fink, it is best to first learn about the methods and their purposes.

A yoga teacher recommends first attending a course, workshop, or even retreat to learn meditation. Personal contact with the teacher and sharing experiences can be helpful, especially at the beginning.

However, when looking for a qualified teacher, you should listen to your intuition. Because there are no legal requirements – anyone can call themselves a meditation teacher. “You have to be critical of esoteric teachers and self-optimization coaches,” says Uwe Meyer.

Of course, you can also try meditating at home. A meditation app can also help, according to Jessica Fink. The only thing that is important is to find a quiet place to meditate where you will not be disturbed.

Play with your breath

A simple technique to get started, Fink says, is meditating on a specific object. Concentration can be, for example, on a candle flame.

In many traditions, there is a concentration on breathing: a person tries to consciously perceive the inhalation and exhalation in the body. To help, you can think “in” as you breathe in and “out” as you breathe out.

“And whenever you notice your thoughts wandering, you direct them back to the breath and replay the next breath,” Fink says. As a result, the focus of consciousness becomes increasingly stable during meditation.

This is how meditation becomes a routine

For meditation to become a natural practice at some point, you need a daily routine. Once you have completed the course, you should practice regularly at home. Even if it’s only a quarter of an hour a day – or even less.

And even if you take a meditation course, for example, only once a week, you will notice positive changes in the long term, Jessica Fink is sure of this.

It is helpful to schedule a specific time and place for meditation. Some people find it easier to meditate at home. Others find it useful to go somewhere and find peace there – according to Fink, everyone should find the right path for themselves.

But the most important thing, according to the yoga teacher, is: “Don’t give up right away if your thoughts don’t calm down or the desired effect doesn’t appear so quickly. Meditation just requires patience.”
© dpa

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