Meditation can have a very positive effect on our attitude toward life. Take some time to quiet your mind. This helps to soothe your nerves and reduce stress. When you don’t internalize stress, you are more likely to perceive good vibes from others and feel happy about life and your relationships. You can also practice yoga, which includes good techniques for reducing tension.
Meditation can help support your immune system and fend off diseases. Meditating techniques, such as concentration meditation, are used to focus on a single point. Mindful meditation is used to control wandering thoughts.
Its benefits include lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, and reduced stress. It can also help boost energy levels when practiced as part of a regular routine. Here are a few simple ways to start meditating:
- Sit or lie as comfortably as possible and close your eyes.
- Breathe naturally; don’t try to control it.
- Now breathe by focusing your attention on it. Notice how your body moves with each inhalation and exhalation. Observe how your thorax, chest, and abdomen move during breathing. Just notice the movement without controlling the breathing process. Start doing this for 2 to 3 minutes and then increase the duration.
How to Practice Meditation for the Beginner
Meditation can be an incredible tool to help you find your Zen and stay relaxed and prepared to face the world. If you are new to meditation, then follow the below steps and tips for a successful start.
- Choose a suitable time: Meditation is meant to be a relaxing time, so try to choose a time that is convenient for you and won’t cause or experience any sort of interruptions.
- Go to a peaceful place: Choose a peaceful and quiet place to meditate so that you are able to concentrate effectively and achieve the best results.
- Sit in a comfortable posture: Your posture makes a huge difference in helping your body and mind relax; make sure to sit in a proper posture. Try to sit straight with your spine erect, keeping shoulders and neck relaxed and eyes closed during the whole process.
- Meditate on an empty stomach: The best times to meditate are before meals because it prevents you from dozing off soon after eating. Alternately, don’t meditate if you are hungry because you will not be able to fully concentrate.
- Start with a warm-up session: Warm-up exercises before the meditation will help to achieve better results
- Take deep breaths: Deep breathing is essential for helping your body relax and getting energizing oxygen to every cell in your body.
5 Simple Techniques to Meditate, Including Moving Meditation
If you don’t like sitting for long periods of time, then walking meditation might just be the thing for you. You will have to focus on your body while moving. While your arms and legs swing, feel them uplift and extend. Feel your feet as they rise and touch the ground while keeping your mind focused on the moment, instead of paying attention to other things.
Get in a comfortable position, close your eyes, and inhale slowly through your nose. Hold the breath for a pause and then exhale it through your mouth again slowly.
To practice this one, your mind needs to be present in the right moment. Start by focusing on your breath and continue by feeling other sensations in different parts of your body.
This meditation can be practiced by repeating a sacred word, such as “aum,” in order to bring your mind to a state of focused tranquility. You can repeat the mantra aloud or repeat it silently.
Empty Mind Meditation
This meditation technique allows you to be fully aware without a specific focus. Simply sit in a peaceful place in a good posture and let your thoughts float without passing any judgment on them.
These meditation techniques are simple ways to start your meditation practice or enhance and refocus your existing one.