Meditation is the act of using mindfulness or focus to calm your mind and body. It is practiced to strengthen awareness of the present moment. While the act of meditating can be easy, the actual focus is harder than it appears. For a beginner, you may want to start with a 5 or 10-minute meditation. As you train your mind to rest, you can increase the length of your meditations. Begin with these easy steps.
Find a Peaceful Location
Meditation can be performed almost anywhere, but a quiet location can help you to maintain your focus. Choose a comfortable location with no distractions. Some people prefer to meditate to the sounds of the outdoors. Others may require the quietness of an indoor space.
Meditation requires you to be completely comfortable and still. Whether sitting in a chair or relaxed on the floor, your body needs to be at rest. Any sign of discomfort will prevent your mind from focusing. If sitting in a chair, make sure your feet are flat on the floor.
There are many different ways to meditate. The simplest form of meditating is to simply sit in silence. Once you are in a comfortable position, close your eyes and clear your mind. Focus on your breathing.
Breathing is the key to peaceful meditation. Program your mind to focus on your breathing. Breathe in and breathe out. Feel the breaths as they enter and leave your body. As your mind wanders, bring your thoughts back to your breathing. At first, your mind will resist. Your brain is programmed to have multiple thoughts running through your mind. Continue to focus on your breathing. With practice, your focus will become easier to maintain.
When you finish meditating, take a few moments to appreciate the feeling. Sit quietly and feel the relaxation of your body. Your mind and body are completely relaxed. Now, stretch out your arms and legs before you continue with your day.
Benefits of Meditation
Meditation is beneficial to your overall mind and body. As you meditate, both your mind and body will begin to relax. You may notice your heart rate slow. As your body rests and your heart rate slows, your stress level decreases.
Regular meditation has long-term benefits. You learn to manage anxiety and stress, which decreases your chances of depression. Blood pressure tends to lower through regular meditation. You gain more self-awareness with an increase in attention and concentration.
Meditation is a practice that can be easily worked into any schedule. Whether 5 minutes or an hour a day, meditation can be beneficial. The key to success is practice. At first, you may struggle to focus. Continue practicing until you achieve mindfulness and good health.