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20/07/2020

Meditacija za početnike – kako krenuti sa meditiranjem?

Author:Anica Petkovic

Odlučili ste da više vodite računa o svom zdravlju, fizičkom i psihičkom, i želite da probate meditirate.

Ali ne znate kako početi sa meditacijom? Kako pravilno meditirati? Koje su osnove meditacije? Kako ćete se osećati i koje su uopšte prednosti meditacije? Srećom po vas pa se odgovori na sva ova pitanja nalaze u daljem tekstu.  

Dakle, odlučili ste da krenete sa meditiranjem…

Za sve koji prvi put počinju sa meditacijom, sedenje u tišini može zvučati malo čudno, pogotovo kada ste prepušteni svojim mislima i emocijama – sedeti mirno, dok ne radite ništa zapravo nije toliko lako. Ljudi meditiraju preko 3000 godina, i mnogi su se osećali čudno na početku meditacije. 

Bez obzira na to zašto želite da krenete sa meditacijom – od smanjenja stresa do povećanja fokusa, treniranje uma kroz meditaciju je treniranje svesnosti, koje ima potencijal da vam promeni život. 

Naše celokupno postojanje je doživljavamo kroz naše misli, i pogled na život koji imate sada se može drastično promeniti nakon što krenete sa meditacijom. Meditaciju je lako naučiti i primenjuju se vrlo jasne tehnike i instrukcije. 

Kako izgleda meditacija?

Meditacija je veoma popularna (sa dobrim razlogom) i postoje mnoge tehnike meditacije za početnike, kao i za napredne vežbače. Preporučujemo da počnete jednostavno, a to je ono što ćemo dalje objasniti. 

Šta očekivati od meditacije?

Meditacija znači povezivanje sa celovitošću ovde i sada. Sedite mirno, posmatrajte, pustite prošlost i otkrijte bogatstvo sadašnjeg trenutka. Prilikom meditacije ste u stanju u kom ne dopuštate da vas distrakcije ometaju i stvarate sebi prostor za povezivanje sa kreativnošću i svesnošću svog toka misli i emocija. 

Šta ćete dalje učiniti sa svim ovim mislima i emocijama? Prepoznaćete ih bez prepuštanja fascinaciji ili frustraciji i pustite ih da se jednostavno vrate tamo odakle su došli, kao talas koji nastaje i prirodno se i neizbežno vraća natrag u more.

Žena stoji na obali mora

Pravo mesto, pravo vreme

Prvi korak jeste da usvojite naviku da meditiranje praktikujete par puta nedeljno. Definišite koji vremenski period ćete posvetiti ovoj aktivnosti, u početku je to obično 10 ili 15 minuta, kao i na koje mesto ćete sesti, relativno nesmetano (malo pozadinske buke nije problem). 

Potrebna je disciplina i upornost da se navika održi, pa će poštovanje rutine pomoći u izgradnji navike da meditirate. Mnogi ljudi uparuju meditaciju s rutinskom navikom koju već imaju, poput pranja zuba. Veoma popularno vreme za meditaciju je rano ujutru, iako je u redu da odaberete vreme koje odgovara vašem rasporedu, bilo to jutro, popodne ili veče.

Kako sedeti?

Možete meditirati unutra ili napolju, možete sedeti na podu, jastuku, klupi, stolici ili bilo čemu drugom što vam odgovara. Početnicima je lakše da koriste stolicu jer se tek upoznaju sa meditiranjem. Sedite ispravno: leđa su ravna, vrat opušten, brada blago uvučena. Ruke odmarajte lagano na krilu ili kolenima. 

Šta da obući?

Šta god želite! Najvažnije je da vam bude prijatno. Ako tako odlučite, takođe ne možete nositi apsolutno ništa (sve dok ste u privatnosti i udobnosti svog doma).

Koliko dugo traje meditiranje?

Koliko dugo ćete meditirati zavisi od vaših preferencija, životnih okolnosti i raspoloživog vremena. Kada prvi put započinjete, preporučuje se da započnete sa 10-minutnom sesijom. Uvek možete povećati trajanje na 15 ili 20 minuta. Ako sedenje u tišini 10 minuta zvuči previše kada tek počinjete, sasvim je u redi da krenete sa tri ili pet minuta vođenih meditacija. 

Devojka meditira na steni ispred mora

Koje su prednosti meditacije?

Naučno dokazane prednosti meditacije su previše dobre da bi ih se ignorisale. Ne morate svakodnevno meditirati da biste doživeli njen pozitivan uticaj na zdravlje i sreću.

Kada meditiramo, poboljšavamo fokus, odlučivanje i umanjiti osećaj straha i stresa. Temeljnim promanama načina na koji se odnosimo prema svojim mislima i osećanjima možemo da smanjimo intenzitet emocija koje nas obuzimaju i iskusimo veći osećaj smirenosti, jasnoće i fokusiranosti u svom životu.

Dodatne prednosti svakodnevne meditacije koje su dokumentovane su u rasponu od smanjenja anksioznosti i nižeg krvnog pritiska do povišenog imuniteta i boljeg sna. 

Kada završite sa svojim deset minuta medijacije, nasmejte se. Budite zahvalni što ste izabrali taj put, što ste se založili, što ste odvojili vreme da upoznate sebe i poboljšate kvalitet svog života

Zašto naučiti meditaciju?

Kada meditiramo, u svoj život donosimo mnoge dugotrajne koristi. I što je najbolje od svega – ne treba vam dodatna oprema ili skupo članstvo u teretani da biste meditirali.

Pet glavnih razloga zašto bi trebalo da meditirate su:

  1. Shvatićete svoju bol
  2. Smanjićete stres
  3. Povezaćete se sa sobom bolje
  4. Povećaćete fokus
  5. Smanjićete bespotrebno razmišljanje

Čak i vežbanje svesnosti i prisutnosti nekoliko minuta pomaže nam da stvari stavimo u perspektivu, proverimo svoja osećanja i ponovo pokrenemo sistem. Neki ljudi vole da urade mini meditaciju na pauzi na poslu ili u školi, dok drugi vole da nešto duži period svaki dan posvete samostalnom meditiranju.

Meditacija nije uvek laka, ni mirna. Ali zaista ima neverovatne prednosti i pozitivne efekte, i sa njom možete početi odmah i praktikovati je ceo život.

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