冥想可以是一种非常有用的减肥工具：当垃圾食品渴望袭击时，它可以为您提供一种有效的方法，并可以帮助您接受一种充满爱心的态度，使您在不健康的绕行时可以原谅自己。
But meditation takes practice. It takes dedication, perseverance, patience, and an open heart and mind. Maybe you’re totally new to meditation, or are working on deepening your practice.
It can be arduous at the beginning, but, like many things in life, we get what we give. Here’s how to start or deepen your meditation practice:
加深您的呼吸
放慢呼吸，通过鼻子呼吸和呼吸（如果可能的话）。花一些片刻才能成为。变得在场并感受到呼吸的感觉。当您的思想徘徊时，您总是可以倾听并感受到呼吸。如果您是冥想的新手，那么在整个冥想期间，专注于呼吸是一个不错的起点。
Eyes Open or Closed
如果您的眼睛睁开，请轻柔地专注于一个对象或点。如果闭上眼睛，您可以尝试查看第三眼脉轮（在眉毛之间）。这个凝视点可以帮助您向内提出注意力。双眼睁开和闭上试验，看看什么最适合您。
A Quiet Place Is a Good Place
While meditation can take place at any time or place, it is ideal to be in a quiet place when first starting out. Extraneous noises and distractions can quickly grasp hold of your attention. Find somewhere that allows you to feel calm and comfortable. Indoors and outdoors are both great options. Silence is healing.
变得舒适
Super important! Your mind cannot be clear and calm if your body isn’t the same. Try different positions until you find what feels right. Try these: Sit tall with your legs crossed with palms on knees. You can also lean against something sturdy if it’s more comfortable. Another option is to lie in svanasana (lie flat on your back with legs stretched out and palms face up).
Consistency
勤奋并与您的冥想保持一致。每天练习10分钟。当您觉得自己已经准备好更多时，请尝试15分钟，然后20分。等等。每天安排一定时间，您可以让自己负责冥想。这是10分钟 - 我知道您可以花时间！
Focus
冥想中最艰难的部分通常是忙碌的头脑。我们是为了思考的。我们连续使用大脑，因此在冥想过程中将其关闭是一项挑战。将您的注意力引向特定的事物是有帮助的。尝试使用咒语，混音，肯定或力量词来平息您的思想，并专注于不断的事物。您也可以专注于呼吸。当您的思想徘徊时，请回到您的焦点。
Friends Are Awesome
邀请您的朋友和家人加入您的行列。感觉到周围的人的能量可以增强能力，也将帮助您在实践中保持一致。互相负责，每天互相启发。分享您的经验！
Be Accountable
Promise yourself that you will strive to get better with every meditation practice. Challenge yourself to practice every day, multiple times per day if you really want to kick butt! (But if you miss a day, don’t beat yourself up.)
自我反射
冥想是一种使我们能够将注意力引起自己的习俗。它使我们能够清洗自己不再需要的东西，并将新的能量和生命带入我们的身体，思想和精神中。它还可以帮助我们学习自己，并体验自爱和反思。每天都搁置了一会儿，只是为您准备一会儿。感谢自己，学习，成长和爱。
感觉联系
打开自己宇宙的力量the power that resides inside of you. Palms facing up will help you lift your energy up, while palms down provides a feeling of being well grounded.
Distractions Will Occur
冥想时的声音，感觉和思想可能会引起巨大的干扰。尽力见证这些干扰，然后让它们通过。重新审视您的呼吸，咒语，凝视点等。
It’s all Experimental
It will take some experimenting to figure out the best time to meditate. Some enjoy an early morning meditation while the mind is calm, while others like an afternoon breather, or a relaxing night session to wind down. Each day can be different: feel it out and do what feels best.
宽恕
冥想可能很艰难，这需要很多练习。我们所有人都有休息日，老实说，很难在我们忙碌的生活中开始新的例行程序。有些日子比其他日子更容易，而平息思想的日子似乎是不可能的。坚持下去！至关重要的是，我们必须宽恕影响我们的冥想实践的“休息日”或压力和焦虑的时刻。深吸一口气，然后重试。
—by Zuzu forWanderlust
图片由Wanderlust提供
这篇文章是Wanderlust和MyFitnesspal的一部分28-day Run-Yoga-Meditate challenge。Whether you are new to one (or all three!) of these activities, join us to gain a healthier mind and body in less than a month.
