Meditating can have plenty of benefits to our emotional, mental, and physical well-being. These benefits are backed by a number of scientific studies that have shown the positive effects on our well-being. Meditation helps you relax and clear your mind from the daily stress of work, personal problems, financial worries, and help you focus on the positive sides of your life.
What is Meditation?
Meditation is described as a mental exercise that revolves around awareness, focus, and relaxation. A more scientific definition of meditation is defined as “A set of mental training practices that are designed to familiarize the practitioner with specific types of mental processes.”
The Advantages of Meditation
There is a lot of proven and scientific benefits when it comes to meditation that is why we recommend that you practice meditation on a regular basis. Meditation is great for your mental well-being and can help you cope with anxiety and reduce stress, and overcome depression. It can also help boost creativity and problem solving by allowing you to set aside other thoughts and focus on the obstacles at hand.
Meditation also provides a number of benefits to your body and physical well-being. Performing meditation can help lower and control high blood pressure. It can also help strengthen and improve the immune system by allowing your body to relax and reduce the tension that can cause stress. Meditation can also help relieve tension-related pain problems like headaches and dizziness. It can also help with reducing sleep-related problems like insomnia.
Techniques on Meditation
There are many different styles and approaches to meditation but the main goal is to increase mindfulness, relaxation, and focus. Let us begin the path to a better you through meditation. Doing meditation for at least a couple of minutes a day can have big short-term and long term benefits. The best way to start doing meditation is to find out which of the dozen techniques works best for you.
Important Points To Achieving Mindfulness
1. Prepare a comfortable and peaceful spot in your house or office that will help you isolate yourself from the clutter and noise. Before meditating always allow yourself to get comfortable by sitting still for a couple of minutes.
2. Block off outside distractions and focus on your breathing. Take time to focus on your breathing as you inhale and exhale. Focus on your breathing for at least 2 minutes.
3. Gather your thoughts and focus first on the first thing that pop-ups in your mind. Let your mind wander and get lost in your thoughts. This will help you understand what your mind is always thinking about and will help you boost your focus and reduce anxiety from overthinking.
The Basic Steps of Mindfulness Meditation
Meditation changed my life positively and I want to share the basics on how to meditate so you can start your journey to mindfulness and positive well-being. Training the mind to meditate can be difficult at first as distractions around us can easily keep us out of focus with our thoughts but with persistent practice, you find that a couple of minutes of meditation can be a rewarding experience. Meditation needs consistent practice to help you become more comfortable, so let’s get started.
1. Find a Peaceful Spot
Choosing the right spot can be the difference between a great meditation session and just sitting in one place thinking about all your problems. Always choose a spot that is isolated especially for beginners who can easily be distracted by their surroundings like a passing car, a phone ringing, or even a bee buzzing close-by. A place that can provide total silence works great but if you are uncomfortable with total silence, playing white background noise also helps.
2. Pace Yourself
When you are just a beginner in meditation, it can be uncomfortable sitting in place in silence for a couple of minutes, so to help build a habit you start with quick 5 or 10 minutes meditation to help your body and mind acclimate to the meditation process. Pacing also helps you train to become more mindful and focus.
3. Be in A Comfortable Position
As you become more mindful and focus on your thoughts you body can distract you and bring you back away from meditation. Always place yourself in a comfortable position to avoid leg cramps, irritating itches, and to help minimize your desire to constantly move and break your focus.
Your posture can help you focus and we recommend that you meditate seated on a soft cushion or comfortable chair. Keep your back straight and do not lean.
4. Take Time to Feel Your Every Breath
As you exhale and inhale, focus on every breath and let your mind wander. Just go with the rhythm of your breathing and let it take you to mindfulness bliss. New practitioners can find it hard to focus on breathing because they make an effort to control their breathing, the trick is to just breathe naturally.
5. Dive Freely Into Your Thoughts
Once you are free from distractions and focus entirely on your breathing, you will notice that your mind has wandered into deep thoughts. Just go with the flow and keep the rhythm of your breathing. When wandering with your thoughts keep yourself from involving too much or overthinking.
6. Slowly Get Back to Reality
When your mind has freely wandered your thoughts and you’re ready to dive back into reality, slowly open your eyes and observe the environment around you. Gather your thoughts and take note of what were the things that pop-out during meditation.
When you are just starting with meditation, it can be hard to focus and most are often easily distracted by their surrounding. But with practice, patience, and perseverance you can learn to build your focus and help you meditate for longer periods of time.
Guided Meditation Basics
Guided meditations can help you learn how to meditate and help build a habit. I recommend starting a guided morning meditation to help you jump start your day and boost your well-being.
1. Quick 1-Minute Guided Meditation
The quick 1-minute guided meditation is perfect for beginners who want to practice meditation. This will help you calm your mind and boost your focus, especially during short breaks.
2. 10-Minute Guided Meditation
The 10-minute guided meditation helps newcomers practice their posture and breathing techniques to help achieve better focus.
3. 15-Minute Guided Meditation
The 15-minute guided meditation is the pathway to help you become acclimated to longer periods of meditation.