It does not matter if your personality is inward or outward, all types are suitable for practicing meditation.
Many extroverts feel that they are active and meditation is too
quiet and boring. In fact, it is a misunderstanding that we associate
meditation with introverted and a withdrawn personalities.
An extroverted person may practice meditation, and there may be
fewer words, but this is not because their personality has changed. It is just
that their heart has experienced precipitation. They do not have much to
express and release, but they can still be an extroverted person. In other
words, whether your personality is introverted or extroverted, you can
be an inward walking person.
People who practice meditation regularly are those who walk
inward. They can gain insight into the truth of things, increase their wisdom,
improve their ability to judge things, and make their lives full and
meaningful.
So, don't worry about the suitability of your personality
anymore, just practice first!
Before meditation, the most important thing is sitting posture
First, find a relatively quiet room that is not easily
distracted. Sit on a chair or directly on the floor. It is best to put a
cushion on the floor.
Jack Kornfield, who is a Buddhist and a meditation teacher, once
asked: "Sit quietly like a king and a queen." During
the practice, keep your body straight and hang your hands naturally or on your
legs. Go up, relax your shoulders, open your chest, and relax your abdomen.
Practice the basic skills before meditation-daze
Practicing in a daze is to allow us to adjust our physical
state, reduce our body's sensitivity to the outside, reduce the activeness of
our thinking, and make it easier for us to calm down.
It is easier for many people to be in a daze with their eyes
open than with their eyes closed, anyway, I am like this. Let’s start with
the simple things. Normally, people are most likely to be in a daze when they
stare at something that seems to be non-seeing. So the current training in this
area is mainly focused on seeing the object. Practice making yourself staring
in a daze.
If you practice in a daze that seems to turn a blind eye to
hearing and not listening, you will be successful. Then practice
closing your eyes in a daze, because the initial meditation practice is
basically carried out with your eyes closed.
The basic skills are learned at this stage when the exercises
are completed with closed eyes in a daze.
Beginners must learn: the inevitable view of breathing
Close your eyes and concentrate on feeling your breath. Just
focus on your normal breathing style. You don't need to change it deliberately
here. Just follow a certain breathing style or rhythm and just be yourself. When
your thinking is chaotic, breath is your beacon, it always leads you.
Now start to count your breaths, count one breath, and one
breath. After counting to 10, return to 1 and count again.
This process is to help you connect your brain to your
breathing. When you are inattentive or distracted, you have to count again and
try again and again. In the end, you will be able to grasp your breathing
rhythm without passing the count.
When counting your breaths, you must let yourself be in a very
relaxed state, otherwise it is easy to breathe fast and slow, and the rhythm is
unstable, which is easy for novices.
You can relax by taking a slow and long deep breath. When you
inhale, all the breath from your lungs is inhaled, the lower abdomen is closed,
and all the breath from the abdomen is expelled. When exhaling, expel all
the breath in the body.
You can complete 8 deep breaths at a time, which can be
performed alternately with ordinary breathing.
"When meditating, what should I think?"
Meditation is not about blanking your brain and thinking about
nothing. In fact, you can't do it without thinking about anything. When you
want to blank your brain, this thought has already taken over your brain.
After focusing on breathing for a period of time, you can slowly
begin to observe how your body feels. For example, your legs may become
numb after sitting for a long time. At this time, don't rush to change your
position, continue to feel it, feel the feeling it brings you, allow
this feeling to exist, focus on this feeling, and connect with them. Remember
at this stage, no matter what you experience, still keep feeling the breath.
After paying attention to your body's feelings, you can proceed
to observe your own emotions. You may feel sleepy, tired, bored, anxious,
painful... Don't mistakenly think that you interrupted meditation just because
you feel this. You are still meditating, and everything you feel is part of the
journey. Recognize these emotions, find their origins, don't fight them,
they come from your heart, and being with them is very important to release and
practice.
Emotions rise and dissipate. Then you need to observe your own
thoughts. Thoughts often appear after emotions. For example, you feel sudden
irritability. After irritability, you will definitely think: "I have not
finished a lot of work at hand, so it is special. Be irritable!" After
observing your own thoughts for a long time, you will slowly know how your
brain thinks and how your own thinking patterns are formed. Will you be better
at listening to your inner voice, or will you be fettered by your thinking
shackles?
In the end, these thoughts come naturally and leave
naturally, and you just observe them without indulging in them.
Using meditation properly, you will not only get the release of
stress but also feel the beauty of living in the moment. If you persist in
practice, you will gain nuanced observations on your mind, body, emotions,
etc., so that you can truly become the master who controls yourself.
When you are the busiest, the most anxious, the most depressed,
and the most exhausted, try to practice meditation to return yourself to the
bottom of your heart. You may get unexpected gifts.
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