Do you meditate? Meditation is a great way to help you relax your mind and practice mindfulness. Meditation refers to a state where your body and conscious mind are relaxed and focused.
You don’t have to be a monk or mystic to practice meditation. You don’t even have to practice it in a spiritual or special place, any place with do, such as your bedroom, living room or outside under a tree. Ready to dig in?
People who meditate report increases in awareness, focus, concentration, as well as a more positive outlook on life. Studies have shown that meditation brings about beneficial physiologic effects to the mind and body. It also reduces stress, improves sleep quality, and lowers blood pressure.
The fundamental principles of meditation remain the same, although there are different approaches. Removing obstructive, negative, and wandering thoughts and fantasies, eliminating anxiety while calming the mind with a deep sense of focus, is the most important principle.
Negative thoughts contribute to mind pollution and shutting them out allows for mind cleansing so that the mind can focus on deeper, more meaningful thoughts.
Silence helps most people relax and meditate. Some practitioners shut out all sensory input – no sights, no sounds, and nothing to touch. They try to detach themselves from the surrounding commotion. This allows you to focus on profound thoughts or just a way to calm your mind. At first, the silence might seem deafening, but as you continue, you will become more aware of everything around you.
You can schedule tasks so that you can complete one before starting the next. Having a prioritized list of important tasks will allow you to be more productive. Research shows that people devote only 45% of their workday to work-related activities.
It is more relaxing to wear loose, comfortable clothing as opposed to tight clothing that makes you feel tense and uncomfortable.
It’s essential to find a comfortable space to practice meditation. You want it to be somewhere you can focus on your breathing yet not have it take over your home. You might want an exercise mat if you plan to take on the more challenging positions. Create your oasis of peace with a soothing atmosphere that will relax you so you will be consistent daily.
Try to make your space as comfortable as possible. Spray essential oils into the air, also known as aromatherapy, which provides the benefits of the oil when inhaled. It will allow you to relax quicker and easier. Alternatively, you could also light a candle.
Here are some steps that you can take to practice meditation:
1. Find a quiet spot in your home where you will be undisturbed.
2. Sit comfortably for 15 minutes with your back straight and feet on the floor.
3. Close your eyes, adopt a comfortable posture, and take deep breaths through your nose. Breathe out through your mouth. Repeat the process 4-6 times until you feel calm and at ease.
Create a routine that will make you feel more relaxed and comfortable in your busy daily life. For example, avoid using your phone after waking up to check your emails or social networks. After you wake up and do your morning hygiene, do some physical activity. Then, try to journal what you are grateful for today. Say a few affirmations aloud and then meditate for at least 15 minutes. There are many ways that you can make meditation a daily habit and integrate it into your daily routine.
Use the following resources to help you meditate.
Science has proven that audio meditation alters your brainwaves in such a way to help you achieve deep meditation. There are many apps that you can download on your phone or tablet.
Guided meditation is the best for beginners to get started. There are many guided meditations on YouTube, various websites, as well as mobile applications. Set an intention, decide what type of guided meditation you want, and find one whose voice and background music make you feel comfortable.
Some practitioners use short creeds (mantras) or simple sounds when meditating. You can also focus on repeated actions, such as breathing or humming, to enter a higher state of consciousness. You could also try focusing on a certain object or thought, or even focus on a single sight while keeping your eyes open.
Alternatively, you could silently name every part of your body while focusing your consciousness on each part. Mentally visualize releasing this tension. It works wonders.
5 Meditation Tips
Below are a few tips you can do to help you meditate:
1. Focused Attention
Try focusing on one object throughout the meditation. This object can be your breath, a mantra, a visualization, a body part, or an external object.
2. Focus on Breathing
You can combine different breathing techniques with meditation. Doing this will make it easier for you to control your thoughts because it will focus your mind on the number of inhales and exhales.
3. Use Mobile Apps
Today there are so many apps for meditation. Choose the one that will serve you best. The purpose of such applications is to help you practice meditation. There are many apps for meditation that help you transcend your mind. Some apps help you focus on your breathing, release stress, increase concentration, and relax.
4. Meditation Pillows
Feeling comfortable while meditating is crucial, especially if you want to work on your focus. If you like to meditate while sitting, there are plenty of meditation pillows on the market. Choose one that you like and suits your comfort level. There aren’t any general best ways to meditate. It all depends on what suits you best.
5. Focus on One Sound
If you like to meditate with music and strengthen your focus, concentrate on just one sound. For example, if you meditate with instrumental music, decide which instrument you like best and listen only for that one while the music is playing.
Practice with Friends and Family
Surround yourself with people you love and who also want to practice meditation. When you practice meditation with people you know, love, or are friends with, you get to know each other better. Also, you can influence each other, and it will help you be consistent. It is an excellent bonding experience. It will raise your ability to listen to each other and become more empathetic.
Last Words on Printable Planners
Meditation is a relatively risk-free practise and its benefits are worthwhile. Do you have any tips or tools that you use to meditate?
Featured image from Pixabay.