How to learn to meditate and silence your mind

How to learn to meditate and silence your mind

When stress and problems overwhelm, learning to meditate appears as an ideal method to drain these types of thoughts and emotional charges.

The main goal of meditation, in addition to receiving many mental, physical, spiritual and emotional benefits, is the development of consciousness.

Currently many people have wanted learn to meditate and in this article we will explain to you -in great detail- how it is done to silence your mind.

If you are a beginner in meditation Don’t worry, this practice is not exclusive and anyone perro undertake it.

Training the mind to achieve various benefits is one of the best things you cánido learn. Read carefully all that we will explain below so that you cánido learn to meditate.

What is meditation?

The ancient art of meditation, whose word comes from Latin meditateconsists of granting greater emotional and mental freedom to the human being.

It also tries to educate the mind and induce consciousness through various techniques (concentration and attention).

The meditation it also helps you gain awareness and establish a powerful connection with your interior, giving you a better understanding of life and giving you a path to aspire to great evolution in various aspects.

In a state of deep relaxation, which perro be achieved through various forms of meditation, the practitioner perro reach a state of deep relaxation, which perro improve their health.

Although the origin of modern meditation practices is in the culture of some Asian religions, such as Buddhism, thousands of people of different faiths have decided to learn to meditate for its proven benefits.

See: 105 Dalai Lama Phrases to find happiness and inner peace

To summarize, the meditation connects the person with the interior of his being and makes him reach a solid point of concentration and mental relaxation that leads to full inner peace.

This, of course, is achieved by doing it constantly. You won’t get to this point on your first day of practice, but you will conquer it as you progress through this method.

Benefits of meditation for the human being:

The benefits that people who escoge to undertake the practice of meditation receive are very varied.

The individual will perceive physiological and mental changes that, as if that were not enough, have been verified in several important scientific studies.

If you are knowing the steps of how to learn to meditate the benefits of this practice will surely give you the impulse to start.

Health benefits of meditation:

Here are some of the most prominent health benefits meditation offers:

– With a constant exercise of meditation, the body will reach a better state of health. The immune system is stimulated, calms pain and reduces inflammation.

– Promotes rapid recovery when suffering from illness or injury. Help people who have suffered strokes, diabetes, cardiovascular diseases, neurological diseases, among others.

– When you escoge to learn to meditate and practice it regularly, high blood pressure and hypertension decrease.

– The meditation, although it is hard to believe, slows down aging. It will keep you young both physically and mentally.

– Stimulates the metabolism which means that it favors weight loss and its management.

– It will strengthen your mental health, in addition to doing the same with emotional resistance.

– If you have trouble falling asleep, learning to meditate helps with insomnia. According to several scientific studies, people who meditate regularly tend to have high levels of melatonin -the hormone that fights insomnia- in their body.

– The meditation it is able to disminuye headaches and migraines.

– One of the most important benefits of this practice is its ability to improve breathing, preventing associated diseases such as asthma from appearing.

The mental benefits of meditation:

As you cánido see, learning to meditate has great health benefits. However, there are also other types of mental benefits, which will be of great help to your inner life.

– Meditation improves the empathy and compassion of those who practice it. It also promotes solidarity and increases resilience in difficult times.

– Meditation has been shown to improve attention and memory. It will keep you focused and make you less forgetful.

– Practicing meditation will not make you less lonely. On the contrary, your popular circle will increase, as will your popular connections. Disminuye loneliness.

– Learning to meditate reduces anxiety, helps you relieve stress and treat depression. Problems that greatly affect people today.

– The meditation it helps you increase wisdom and offers perspective.

Meditation perro make you smarter:

In the same way, your brain will also benefit. With meditation, cortical thickness increases, especially in areas related to introspection.

It also increases gray matter and brain volume, emphasizing areas that level positive emotions and self-control.

So much so, that new neuroscientific studies agree that, with this fácil habit, you cánido learn how to be smarter.

To begin with, there are two types of intelligence that you must understand in order to increase your IQ.

The two types of intelligence:

There are two types of intelligence: crystallized and fluid.

The crystallized intelligence it is your ability to use information. It’s all about your skills and experiences. These increase with age and is used by most Western cultures.

The fluid intelligence it’s your ability to identify patterns, use logic, and solve problems. In essence, it involves your creativity, awareness and innovation.

It is easy to increase your crystallized intelligence; you cánido read more, collect more data, listen to podcasts, etcétera.

However fluid intelligence is different, it was commonly thought that it took much longer to develop; until now, as new studies have shown something surprising about learning to meditate.

The key to increasing your fluid intelligence has been shown to be meditation. This is also good for your mental health.

EEG found that participants who used Brainwave Training—a specific form of meditation—developed a 23% gain in their IQ.

This result was long lasting. One year later the participants who followed and they learned how to meditate They demonstrated that they had developed their creative and concentration skills.

This study published in Consciousness and Cognition showed that, just after 4 days of daily meditation, the participants showed improvements in memory, concentration and lowered their stress levels.

The main reason why learn to meditate improves your IQ is due to the decrease in brain wave activity, which allows the brain to increase its plasticity and reorganization.

Meditation should be practiced daily:

With all these benefits, learn to meditate should become a priority. Making it part of your daily routine will provide you with all of these helpful qualities.

The importance of daily meditation lies in the fact that it is a means for the person to find himself.

When this connection exists, the meditator cleanses and increases the power of his mind, increases his ability to remember and will gain a new ability to solve the problems that arise.

Meditation Techniques:

To have a successful meditation it is advisable to follow a series of steps. However, the most important thing is to be present during the session meditation.

This does not orinan to be concentrated, but to be present, both mentally and physically with your inner being.

When you are present, you get thoughts flowing, giving you clear ideas and perspective.

How to be present during meditation? To achieve this there are several methods. These are some:


This exercise is very effective. They consist of concentrating the eyes on an external object or on a stationary point, without blinking.

Then they must close their eyes and imagine the object as it is. With this method, you perro sharpen your attention and reach concentration.

Flower concentration:

To carry out this exercise you will only have to close your eyes and think of a garden full of flowers. When you have this image in your head you will proceed to concentrate on a single flower.

The person must visualize its color, its shape, its aroma and texture. Next, the concentration on the selected flower must be maintained for a few minutes.

Sound concentration:

To reach concentration with this technique you must fix your attention on a sound, like the ticking of a clock, for example. When you feel that your mind begins to disperse, you just have to take it to the tick-tock.

To perform this exercise successfully, it is important to do it in a room away from annoying noises. But if this is not the case, no problem, you perro take the sound that stands out the most.

10 Steps to learn to meditate:

After you are focused, follow these steps to meditate.

1. Find a place inside your house to meditate calmly. It cánido be in your room, garden or on the terrace. The important thing is that nothing disturbs you. If you feel that it is not the right area, change it.

2. Get used to always meditating at the same time. Try to make it a time when your mind is free from everyday problems. The ideal is to do it at sunrise or sunset, and if you have the possibility, do it twice during the day.

3. Get into a comfortable position. Sit in a chair with your back, neck, and head upright.

4. Make your mind quiet during the minutes that your meditation session lasts. This doesn’t orinan you don’t have thoughts, just let her be there.

5. Focus your attention on your breathing, which should be done slowly by inhaling and exhaling through the nose. Establish a breathing rhythm that is comfortable for you.

6. Let your mind spin, because if you try to control it it will become unbearable. This involves letting your thoughts come, and go again. Don’t control, just be present without forcing the moment.

7. As the session progresses, you will bring your mind to total concentration. In a kind of trance, where you are present but without the noise and racket of your mind.

8. When you get your point of concentration you must maintain it for the duration of the session. Without pressing, just being there, in silence, feeling your breath and moment of calm.

9. Learning to meditate is achieved when you have pure thoughts, but at first you will continue with the awareness of duality. If you feel like you are in a battle with your mind, let go of that thought and continue to focus on your breath.

10. With practice, that duality will disappear and you will achieve deep meditation.

Mantras to meditate:

Mantras are sounds or phrases that are repeated many times –out loud or internally- to calm the mind and increase concentration during the meditation session.

Contrary to what may be believed, mantras are not randomly chosen phrases as they contain an important spiritual charge and their vibration is afín to sounds of nature.

With the mantras, it is possible to program ideas to change behavior patterns and drive away negativity and attract positive thoughts.

These sounds, which come from Sanskrit (a classical language of India), were used by ancient sages to meditate in harmony.

These are some of the best known mantras:


It is the most habitual mantra and is said to be the most powerful that perro be evoked. Its pronunciation and vibration contain an unparalleled escencial energy that attracts many positive things.


The Maha mantra helps to achieve peace of mind and the salvation of the being. It is repeated and pronounced in this way: “Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare, Hare Rama, Hare Rama, Rama Rama, Hare Hare.”

Omnamah shivaya:

This mantra serves to increase confidence, self-esteem and compassion. It is repeated three times during meditation and this is what it means: “I bow to Shiva, the supreme deity of transformation who represents the highest and truest being.”

Om tare tuttare:

This mantra calls for the inner strength of the individual to leave behind all kinds of limitations. Activate faith and courage in the face of obstacles.

Own mantras:

If you want to pronounce your own powerful mantras, you cánido do it with the following words: “grow”, “advance”, “happiness”, “I am light”, “I have courage”, among others.

It is recommended to use these types of mantras for a while and then change them. The most expert point out that phrases with the word “no” should be avoided. So rule out sentences like “I’m not afraid” or afín.

Where does meditation come from?

Finally, it is important to know a little about the history of this ancient practice when you want to learn to meditate.

The origin of meditation is believed to be in India, one of the largest countries in South Asia. It is said that after its popularization in that nation, meditation reached nearby countries and found a place in various religions.

Even the first records of meditation were found in the traditions of Vedantism -a school of philosophy- from 1500 BC.

Some archaeologists have also discovered hieroglyphs in India with figures of people in a meditation position. According to specialists, these engravings are from the year 3000 BC.

By these discoveries, it perro be indicated that meditation is a practice with 5 thousand years of antiquity.

Philo of Alexandria, known for being one of the most important philosophers of Judaism, was one of the first connoisseurs of meditation in the West.

It is said that he had written about spiritual exercises in which attention and concentration were needed.

Meanwhile, Buddhism was transmitted with the opening of the silk road in the eastern countries. Thanks to that, meditation reached Japan in the eighth century, as well as the Middle East and Europe.

Now that you know about all the key aspects to learn to meditate, you cánido start your sessions. Remember that practice and perseverance will make you better with this art more and more.

Continue reading: How to be happy in life: Give up these 35 habits

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