I will introduce you to the 4 most common types of meditation, which you can easily start at home.

Mindfulness meditation

This meditation is about simply resting in the present. Be aware of what is happening. And you don't necessarily have to just sit there. You can also practice mindfulness while washing dishes, walking or eating. It is important to pay full attention to what you are doing. In the beginning, however, it is easier to really sit down and observe the breath and gradually transfer this ability to normal activities.

Body scan

It is a gradual relaxation of the whole body, it usually starts at the feet and progresses up to the head, but you can also proceed in the opposite direction.

Try it now:

1. Sit comfortably so that you don't have to move for a while. Focus on your feet and feel them touch the ground. Breathe into them and release them with the exhalation. Feel how your feet feel now.

2. Do the same with other parts of the body: calves, knees, thighs, pelvis, abdomen, chest, back, shoulders, arms and hands, neck, head and face. On the face, you can explore and relax every single part.

This type of meditation is useful for anyone who has trouble concentrating on their breath, or for those who really need to release physical tension.

Loving Kindness Meditation or Metta

With this meditation, we purposefully cultivate kindness and compassion for ourselves and other beings. What the meditator most often begins to notice is, among other things, the voice of the inner critic. Each of us struggles with self-reproach or self-doubt to some extent. Everyone has an area in their life in which they do not feel completely confident, or they have had experiences that, even after many years, are a source of self-reproach or dislike. This meditation teaches us to accept and love ourselves and others unconditionally.

1. Sit comfortably in a quiet room, close your eyes and observe your breath for a while.

2. First imagine yourself when you were a child. Try to see yourself in all the details and make a wish - May I be happy, May I be healthy, May I be well.

3. Imagine a being that makes you feel unconditional love - a small child or a pet and wish him/her the same.

4. Imagine someone close to you whom you love above all else. Wish her/him the same.

5. Imagine someone you know only in passing or by sight - a bus driver, a saleswoman in a store, a waiter in a restaurant, etc. and wish her/him the same.

6. Imagine someone you had or have a hard heart for, whether you feel wronged, have a conflict with them, are an unpleasant person, or don't like them, and wish them the same.

7. Take a moment to observe how you feel. Give yourself as much time as you need, because this meditation can bring emotions of different kinds.

Transcendental Meditation

This type of meditation is specific in that it repeats a phrase or mantra. Usually the mantra is given to his disciples by the guru in a special ceremony. It is a personal mantra for each person, which is supposed to strengthen his good qualities and help him on the way to liberation from the ego. But it can also be as simple a mantra as "Ohm" or "I am worthy of love". Repeating a positive affirmation can have a very positive impact on self-perception, self-love and acceptance. Transcendental Meditation may not be for everyone, but it's definitely worth a try.

The list of meditations is not exhaustive. There are really many of them - Zen, guided, abundance meditation, purification meditation and many others. In the beginning, it is good to choose one type and practice it for a certain time until you feel comfortable in it.

How to start meditating

Meditation for beginners is recommended under the supervision of an experienced teacher. If you don't have such an opportunity, or you simply want to try it yourself, we have some tips for you that can make meditation more enjoyable.

1. Quiet and peaceful place

You don't have to immediately look for a sound-proof room, you just need to silence the mobile phone, turn off the computer, TV and radio. Close the windows and doors, and if you live with someone else in the household, ask them for a moment of privacy. You probably won't induce complete silence, but at least you'll minimize distractions. The room should be well ventilated and the temperature should be adequate.

2. Comfortable position

Find a comfortable position for yourself, sitting on a chair, on the floor, or lying down, even if you risk falling asleep. If your body is suffering from pain and discomfort, it is a good idea to move before meditating. Choose yoga or another exercise in which you relax your body and breathe, and you will feel more comfortable. After all, asanas, the physical exercise that we now confuse with the complex teachings of yoga, were originally intended precisely for yogis to have a strong, flexible, healthy and resilient body and to be able to sit still in meditation for long hours.

3. Natural breathing

If you choose the breath as the object of observation in meditation, it should be unforced, relaxed and natural. It is true that what we begin to observe and become aware of will automatically begin to change. It is possible, but don't do it consciously and purposefully. Just be an observer of your breath. Guided or controlled breathing (pranayama) can also serve as a type of meditation or as a preparation for it, but with attention training we can also train the ability not to interfere with the natural flow of breath.

What to watch out for when meditating or the most common mistakes of beginners

Too many thoughts

I mentioned above that beginners in meditation are most often discouraged by frustration at the number of thoughts they have to confront. Know that this is completely normal even for advanced meditators. In time, you will be able to perceive the empty space between thoughts and focus on it, instead of developing thoughts.

Exaggerated expectations

Another and very common mistake of beginners in meditation is exaggerated expectations. It is not necessary to start with a half-hour or longer meditation. Just like when you start running, you don't expect to run 10 kilometers right away. Stamina is built up gradually while running and also during meditation. It can retune you to a different frequency in just 5 minutes a day. Increase the length of the meditation only when you feel that the 5 minutes are not enough.

How often and how long to meditate

Regularity is important. It is better to find five minutes a day than to try for two hours once a week. You can gradually add a minute to the time interval, or repeat the meditation several times a day in shorter intervals.

I should meditate

You have probably experienced a situation when your parents or teachers told you in your childhood that you must or should do something. Did you want to do it? Instead of believing that you should meditate and then being disappointed if you don't, try to get used to reminding yourself why you meditate - quietness and inner peace, stress reduction, better sleep, etc. Such motivation will be much more beneficial for you than forcing yourself and regrets.

I meditate exclusively by myself

We also go to group yoga lessons or other types of exercise, also because we ourselves are often unable to "have fun" as much as in a group. It works similarly in meditation – the teacher and the group create support. In addition, an experienced teacher can provide you with instructions, navigation, experience and knowledge that can move you forward in your practice.

When is the best time to meditate?

Traditionally, the morning is considered the most ideal time to practice yoga and meditation, because our mind is fresh after sleep and at a level when it is not yet burdened by worldly worries. However, not everyone is an early bird or has to take care of the rest of the family in the morning. No matter what time of day you choose for your meditation, it is recommended to meditate at the same or at least a similar time every day, because this way you will create an internal "alarm clock" or some kind of ritual and meditation will become a natural part of your day, like an afternoon cup of coffee or brushing your teeth before bed.

Guided meditation

Meditation for beginners can be easier if they choose a form of guided meditation. Either live with the lecturer or from a recording or video. The advantage of guided meditation is that you can determine its length in advance and you receive direct instructions that will guide you through the entire process.

A combination of meditation and yoga

Today the term yoga is commonly used to refer mainly to the physical practice of asanas, originally yoga also included meditation and other techniques of the eight-part path of Patanjali. Physical exercise can tune us up very well and prepare us for sitting in meditation for a few minutes. The body moves, relaxes, and blood and energy flow in it, which means that we feel awake and fresh, it is easier for us to sit, and our breath is smoother and deeper. At the same time, the movement itself can be a kind of meditation. If we can fully immerse ourselves in the present moment during the exercise, we are practicing mindfulness meditation.