Meditation provides both physical and phycological benefits. Daily meditation practice can help relieve stress, improve focus, remove brain fog, and much more. Therefore, this article will help you get started and guide you about how to meditate and make it a daily practice.
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So what is Meditation? Mediation allows us to connect to our life directly with an open mind and compassion among us.
Meditation brings us clear awareness. In Addition to that, we closely observe our thoughts, emotions and let them pass, maintaining the stillness.
Learning how to meditate will help you get closer to your own self. Bring you in a relaxed state for you to experience what’s going on within you on a deeper level.
How to Meditate For Beginners| 7 Easy Steps
The first and foremost thing to do would be to decide the ideal time for you to meditate. pick a time either right after you wake up on the bed or at night before going to sleep. Hence, you have to make sure that the time you have selected will be the time when there are fewer disturbances around you and you can practice meditation without any distractions.
Now you decide a period of time for yourself. In other words, how long will you be meditating? When you set a time for yourself, making a commitment, it will be easier to follow and stick to the practice.
Find a comfortable place, either on the floor on a yoga mat, on the bed, or on a chair. Sit still keeping your back straight, but not too intense. You can place your hands on your legs for a soft posture. This way you are exposing your being to the being and ready to connect with yourself.
4. Breath Work
One of the crucial parts of meditating is breathwork. Start by taking a slow, steady, and deep inhale, hold the breath for four seconds and then slowly exhale for another 4 seconds.
Focus on the air coming in and out of your lungs. Focus on how your chest is expanding and contracting while you breathe.
This type of controlled breathing will bring you to the present moment allowing you to feel the life energy within you.
5. Your Distracting Thoughts
As you are performing your breathwork, you will notice that the mind is presenting you with distracting thoughts. Furthermore, you start noticing the sounds around you and more distracting noises.
Now, it might appear that these distractions are making it difficult for you to focus, well here is when you have to realize that you are not meditating to focus on anything.
Open up your mind to all the distractions, let the distractions pass through you. This way you are not restricting your mind and starting to liberate your thoughts.
When you let go of mind restrictions, that’s when you will notice that your mind is starting to arrive at ease and you are able to process all your thoughts more easily.
6. Muscle Tension
As you continue to practice your meditation, you might experience tension in some parts of your body. It might be your spine, your knees, or your legs. Try to ease this tension by extending your exhales.
As you exhale deeply, your heart shrinks, your blood pressure accelerates, and your brain sends a message to slow down the blood flow as you exhale, this is when relaxation occurs.
7. Ending The Session
By now your body and mind should be at ease. Now it’s time to gently massage your eyes, getting them ready to open as keeping them closed for a long period and opening them suddenly might hurt your eyes in and the lights around you strike brighter.
Learning how to meditate is not difficult at all. You just need the dedication and the will to make it a routine.
Just like we train our body by working out and going to the gym to get in better shape, our minds can be trained as well.
9 Benefits Of Mediation
1. Reduce Anxiety
As Meditation can reduce stress levels, it can further reduce anxiety. Mediation can especially benefit people with higher anxiety levels.
As we make mediation a practice, your body learns to control its breath work and nerves. We train our mind in such a way that helps us regulate our emotions, reactions, and heart rate, which are all co-related to anxiety.
2. Relieve Stress
Stress relief is one of the most common benefits and also the reasons why people should meditate.
Our physical and mental stress can both be relieved if we learn how to meditate and make it a mindful practice.
Job stress, difficult life situations, bodily stress due to any kind of sickness, all increase our stress level hormones in the body leading to further problems such as disrupted sleep, increased anxiety, high blood pressure, and much more.
Meditation along with certain yoga poses can help relieve stress and bring your mind and body at ease.
3. Increased Focus
Mindful meditation helps to increase your focus and attention spans.
Meditation, as per studies, will help you remain on track for longer periods of time, jump between tasks less often, and enjoy your tasks more.
Distracted mind or less focus is not just an issue with kids. Adults face it as well whether they have ADD diagnosis or not.
4. Increases Pain Tolerance
Your pain tolerance is linked to your mental state, and it can be heightened in stressful situations.
Studies show that mindful meditation increases our pain threshold and our perception of reaction to pain.
5. Promotes Mental Health
Meditating and living mindfully can help us deal with our insecurities better, teach us acceptance and self-love.
We all struggle with stress, anxiety and get overwhelmed when difficult situations in life arise.
Controlled breathing and sitting down to meditate can help us accord with these overwhelming situations.
6. Increases Self- Awareness
Meditation improves self-esteem by enhancing self-awareness whilst increasing the capacity to explore one’s emotions and thoughts without judgment.
Learning how to meditate will teach us self-reflection. Furthermore, we will get closer to ourselves and connect with our spiritual being.
7. Better Sleep
Learning how to meditate and practicing mindful meditation can help you regulate your thoughts, emotions, and distractions that cause insomnia.
While we meditate, we also release muscle tension, clearing our mind, relax through deep breathing and all this will help in sleeping if done before going to bed.
Meditating brings our mind at ease by bringing you in the present moment and connecting with your deeper self.
8. Manage Addictions
Meditation has been shown to change brain receptors linked to drugs and alcohol use, thereby lowering cravings for such drugs.
When you understand your cravings and become aware when they arise as the result of some emotional triggers, you will be able to manage them much better.
9. Make You More Kind
Loving- Kindness Meditation, which is one of the various meditation styles, can Compassion for yourself and others may be fostered by meditation.
Meditation activates brain pathways that detect other people’s impulses, encourages selfless actions, and reduces latent or unintentional prejudice that furthers negative assumptions.
Breathing plays a vital role when you are learning how to meditate. Additionally, controlled breathing helps to bring down our heart rate, calms down the nerves, eases anxiety, and relieves stress.
Here is a list of Breathing exercises to do while Meditating:
- Alternate nostril breathing: Sit down at a comfortable place and straighten your spine. Now put your right finger on your right nostril and inhale deeply for 5 seconds through your left nostril, and exhale slowly for 6 seconds releasing tension. Do this alternatively for 1 min.
- Abdomen breathing: Relax your shoulders, neck, and spine. Inhale and exhale through your notice and try to move your stomach more than your chest. In other words, breathe through your diaphragm( the muscle right under your lungs).
- Equal breathing: This is the easiest one. Inhale deeply and count till 4 seconds, and exhale slowly again counting till 4 seconds. Focus on your breath and your lungs.
- Lengthen you’re exhale: Inhaling and exhaling deeply at times might result in hyperventilating when you are having a panic attack. So to relax and release the tension, try to lengthen your exhaling breath, for instance, if you are inhaling for 3 seconds then try to exhale for 6 seconds.
- Resonant breathing: Similar to equal breathing, first sit at a comfortable spot and lengthen your spine. Now inhale from both your nostrils, mouth closed for 6 seconds, and exhale again for 6 seconds very slowly and gently. Try to continue doing this for at least 5 mins
Types Of Meditation
1. Mindfulness Meditation
When you pay close attention to your emotions as they flow through your mind in mindfulness meditation. You don’t criticize or get concerned with emotions. You actually look for trends and make a list of them.
This technique incorporates both focus and attention. When observing any bodily sensations, emotions, or feelings, you may find it useful to concentrate on an entity or your breath.
2. Loving-Kindness Meditation
Silently repeating words that give positive things to ourselves and others is part of this loving-kindness method.
Kindness of heart Compassion, empathy, and acceptance of oneself and others are strengthened by Loving-kindness meditation.
Silently recite sentences that eloquently express what we most intensely desire for ourselves. Phrases such as, “May I have peace and joy”, ” I wish to live a healthy life”.
3. Walking Meditation
Meditation does not have to be another task to do in the day. It can be incorporated into most ongoing activities you are doing such as walking.
As you begin walking meditation, start by walking at a comfortable speed. Place your hands on your belly, behind your back, or at your feet, if desired.
Pay attention to the steps you are taking, and other accompanying leg movements. Furthermore, attain awareness of the surroundings, whether you are walking on the road or in a park.
4. Mantra Meditation
When you are learning how to meditate, if you observe that it is difficult for you to focus on your breath, then you can try Mantra Meditation.
To clear the mind, this form of meditation uses a repeated tone. It may be a letter, phrase, or tone, like the well-known “Om.”
It makes no difference whether you say your mantra loudly or softly. You’ll feel more aware and in tune with your surroundings after repeating the mantra for a while. This helps you to reach higher levels of consciousness.
5. Focused Meditation
This is a good practice for someone who needs to enhance focus in their life. Concentration on any of the five senses is needed for focused meditation.
You can, for example, concentrate on something specific, such as your breathing, or you can add on additional influences to help you focus.
Taking out the time for yourself to practice Mindful Meditation can serve you numerous benefits. Improved sleep, improved breathing and focus are just a few of the benefits of practicing Meditation on a daily basis.
This guide can help you incorporate Meditation in your life and open doors to greater mental and physical health.