Meditation in your daily life



What is meditation?

Meditation is a spiritual practice which is practiced from diverse religions and cultures for hundreds of years to quiet the mind. Through concentration- and mindfulness-exercises the consciousness expands to be free of any thoughts of the future or the past and just be in the moment. Not only in buddhism and hinduism, but also in christianity, islam and judaism meditative/ mental practice plays an important role, to calm the mind and reach the state of complete relaxation.

The different meditation techniques arose from the various religions, schools or even from a particular teacher, but are following a common ambition: to reach a state of consciousness in which the mind is free of thoughts, valuations, concerns and is fully relaxed.

Meditation in your daily routine

Meditation exercises can help to get away from the hustle of everyday life and calm the stressed mind. And for this you don’t even need more than max. 10 minutes a day and a quiet place for yourself.

You can reach the best effects from meditation if you do it regularly, if possible daily. The best time for the exercises is early in the morning or late at night, when the mind is still or yet in a resting phase. But any other time which fits in your schedule can be used for meditation, as well.

Learn to meditate

One of the most important things when it comes to meditation is the sitting posture, which has to be comfortable in any case. The so called lotus position with crossed legs is ideal for meditation practice because the energy can flow in a triangle. But any other sitting position which feels comfortable for you is fine, too. The only important thing is that you always have a straight back and are not leaning against a wall, in order to not interrupt the flow of energy inside the body. You can either fold your hands or just drop them on your knee or thigh, thumb and index finger touching each other.













The second and most difficult part of meditation is to become tranquil. To do this, try to perceive your sitting position consciously  and close your eyes. Now try to banish all of your thoughts coming through your mind and calm your mind by concentrating on your own breathe, counting in intellectually every inhalation and every exhalation: inhale 4 times and exhale 4 times. As soon as the thoughts come back into your mind, focus on your breathe again and observe how you get calmer inward. Instructions for different breathing techniques like the deep abdominal breathing, you can find here. To stay concentrated and don’t digress, you can also repeat different mantras/ prayers in your mind.  Whenever thoughts are popping up, come back to your breathe or mantra and just let the thoughts go. At the end of every meditation phase deepen your breathe and say the OM three times loudly, so you can transfer the gained calm and energy to your daily routine.

Be kind to your mind

Important for you and your mind is that you don’t set yourself too ambitious objectives. Don’t force your mind to be quiet, try to teach gently instead. Only 5 minutes a day is eneough at the beginning to train your mind and slowly engage yourself in meditation.

In Oscar Wilde’s words: “Doing nothing is the most difficult activity and at the same time the one which requires the most mind.”