If you believe meditation is reserved for Buddhist monks (or folks with less hectic lives than you), then you have to think twice. Not only can everyone meditate, but an essential and regular Start Meditating practice has several health and well-being advantages. For example, meditation can lower blood pressure, cortisol (a stress hormone), and cholesterol levels improve. In addition, creativity relieves stress and enhances your immune system. In this article, we tell you about how to meditate and its health benefits.
What exactly is meditation?
Meditation isn’t about changing, becoming a new person, or even becoming a good human. It’s all about increasing knowledge and a good sense of perspective. You’re not attempting to suppress your emotions or ideas. Instead, you regularly practice viewing things objectively.
As a result, you may ultimately have a deeper understanding of them as well. Meditating is similar to mastering any other skill. Consider it like working out a muscle you’ve never worked out before. To become comfortable, you must practice regularly. It’s also usually less complicated if you have a teacher.
How to meditate properly for gaining maximum results?
Meditation is a method of training the mind, similar to how exercise prepares the body. However, there are several meditation techniques to choose from, so how can you begin to meditate? For a newbie, sitting for hours and thinking of nothing or having an “empty mind” is exceedingly challenging.
When you’re just learning how to meditate, some tools are also available to help you along the way, such as a beginner meditation DVD or a brain-sensing headband. In speaking, focusing on the breath is the simplest method to begin meditating. Concentration is an example of one of the most frequent ways of meditation.
Meditation for beginners
The majority of individuals who attempt meditation for the first time do so with one aim in mind: to alleviate stress. And it’s a fantastic tool for the job. The added benefit is that the peace which you feel and spreads to other parts of your body. You’ll find yourself with a better, more natural sense of balance, more compassion for yourself and others, and a more muscular sense of humor before you realize it. Meditation can also help you connect with your spiritual side and, if your belief system allows it, a higher force.
Learn one easy method and practice it every day to start meditating. There is no right or wrong way to accomplish it; the one that resonates with you is the one you’ll want to use again and again. For starters, you may use one of the beginner-friendly meditation apps to learn how to meditate. However, if you’d instead meditate without using your electronics, try this simple approach
- Take a seat on a cushion or on a chair that is comfortable for you. Don’t slouch, but your back also doesn’t have to be perfectly straight. To support your back, you might want to try sitting against a wall at first. Then, too, to make yourself more comfortable, place additional cushions beneath your knees or anyplace else.
- If sitting in meditation isn’t attractive, try lying down. The author of Meditation for Wimps, Miriam Austin, suggests lying on the floor with your calves and feet propped up on a chair seat.
- Before you begin to meditate, listen to music to help you relax. Then, once you’ve started, turn it off.
- Set a non-ticking digital timer. Start with five minutes and gradually increase to ten, fifteen, and finally twenty. It will most likely take weeks or months to extend your practice time. Avoid putting oneself on a timetable. It’s acceptable to go at your own pace.
- Breathe normally via your nose while closing your mouth. You can have your eyes open or closed. Concentrate on the movement of your breath in and out of your nostrils or the rise and fall of your stomach.
- Bring your attention back to the breath when you find your thoughts drifting. It’ll be tempting to drift asleep, especially if you’re lying down, so be careful. While it is not the purpose of meditation to shut off your thoughts, it is also not the aim of assessing the meditative process. Simply return your attention to the breath, regardless of your sensations or ideas. And once more.
Meditation with concentration
Concentrated meditation entails concentrating solely on one topic. Following the breath, repeating a single phrase or mantra, looking at a candle flame, listening to a repeated gong, or counting beads on a mala are examples of meditation techniques. Because concentrating the mind is complex, a beginner may begin by meditating for only a few minutes and gradually increase the length of time.
When you detect your mind straying in this type of meditation, simply refocus your consciousness on the chosen object of attention. Thus, you let go of odd thoughts rather than chasing them. Your capacity to concentrate improves as a result of this procedure.
Start meditating with mindfulness
The trainee of mindfulness meditation is encouraged to monitor wandering ideas as they pass through the mind. The goal isn’t to become caught up in the views or to pass judgment on them; instead, it’s to be conscious of each mental note as it occurs.
You may notice how your feelings and thoughts tend to move in specific sequences when you concentrate on using mindfulness meditation. You might grow more conscious of the human impulse to categorize experiences as good or terrible, pleasurable or painful, over time. Inner balance improves with practice.
Benefits of meditation
- Reduce your blood pressure.
- Blood circulation is improved.
- Reduced heart rate
- Perspiration is reduced.
- Slower breathing rate
- Anxiety is reduced.
- Reduced cortisol levels in the blood
- More sensations of happiness
- Stress is reduced.
How to meditate?
- Sit or lie down in a comfortable position. You might want to consider purchasing a meditation chair or cushion.
- Close your eyes for a moment. Then, if you’re lying down, try one of our Cooling Eye Masks or Restorative Eye Pillows.
- Please don’t try to regulate your breathing.
- Concentrate on the breath, and the movement of the body with each inhale and exhale. Simply concentrate on your breathing without attempting to manipulate its rate or intensity. Return your attention to your breath whenever your mind wanders.
There is no such thing as an ideal meditation practice. Your attention will occasionally stray, or you will forget to track your breath. That’s OK. It’s all part of the adventure. The essential thing is to meditate regularly. It’s one of those situations when the route takes precedence over the destination. It takes some time to become at ease with your thoughts.
There may be setbacks along the road, but it is a natural part of the meditation process. Continue to practice. Just by turning up, you’ve accomplished a lot. Meditation for some people is just becoming aware of the ideas that have always rushed through their heads. Others see meditation as a state of great concentration, while others experience it as a completely relaxed yet attentive state.