The technique that allows you to give stability and space to the mind, and bring you to a present moment, because this is constantly dispersed between the past and the future and at times seems to make decisions on its own (although it is only your decision to follow the sensations that arise)
Steps to make a good meditation
Ideal place to meditate
Find a quiet place where you can meditate … You can have a special room for meditation or you can meditate in your own room, living room or even in the garden. Just make sure that the chosen place is always clean and tidy, and that you have as little noise as possible (outside noise is not a problem for meditation, but at the beginning it is more complicated for concentration) since the environment has a direct effect in meditation (unless you have a more advanced level). But in general, any place is adequate.
Best time to meditate
Make sure you meditate preferably at the same time, although it is not mandatory either, if you do it at the same time it will be simpler to create a habit. Usually the ideal time for meditation is early in the morning and if you can not, in the evening hours, before sleeping. In the morning because your mind is more rested and is much simpler, in addition to this way, you can meditate without so many interruptions.
Before meditating, prepare the elements that will be used in meditation, if necessary, and make sure that everything that can distract you, such as mobile phones, are off or out of your meditation place.
Adopt a comfortable position
In third place and after everything is ready, it is time to start meditating in the correct position. There are usually several positions to enter the correct state.
The best to start is to sit in a chair with a straight column and in a comfortable position, then there is the classic lotus or semi-lotus position sitting on the floor, on a pillow comfortably with crossed legs or you can even meditate in the position of lying on your back.
Connect with your body
You can start meditating by closing your eyes. Concentrate on your breath inhaling slowly through the nose, and releasing the air quietly also through the nose, just watching the air coming and going, without forcing the breath. It is advisable to do this for about 20 minutes, but it is better to do only 5 minutes and add something more daily, as you are feeling more comfortable.
Inhale and exhale
While we perform this meditation, the mind is attentive to each inhalation and each exhalation, without making more effort, if we do the exercise well our mind will enter a state of relaxed and natural calm, which we can call meditative state.