Table of Contents
Surroundings
Meditation beginners should find a quiet place. Background noise is a real challenge at the beginning. Meditate in the same place whenever possible. The power of habit helps to attune to meditation more quickly.
length of time
We recommend 20 minutes, as body and mind can really relax during this time. But if you only have ten minutes, use them. Better than nothing!
time of day
The right time is left to your own rhythm. It is important to be awake and rested. Otherwise the spirit will fade away and the whole thing will be more of a snooze.
dress
It should be comfortable and must not impede breathing, so do not wear a belt. Warm cozy socks and a blanket over your shoulders. If you’re cold, you can’t relax.
sitting posture
In general, everything is okay as long as the upper body is upright and the body can relax. If cross-legged, lotus (feet on opposite thighs) or kneeling are too uncomfortable, sit on a chair. Your thighs and lower legs should form a right angle. Only use the backrest if your back hurts too much and you cannot relax in any other way. The hands are on the knees or thighs.
aids
A meditation cushion supports the lower back in a cross-legged position. Pillows support the knees if necessary. A meditation bench or a pillow between the legs helps when kneeling.
walking and lying down
Both are possible for meditation, as long as it is done with conscious, concentrated awareness. When lying down, spoken meditation instructions make sense, which binds concentration and prevents you from falling asleep.
