Meditation: How To Meditate
In our fast paced world we’re always looking for the best and quickest way to accomplish our goals. We’re constantly pushing to see if something can be done faster, cheaper, and easier. Many think that meditation goes against everything that we stand for in this way of thinking, but in reality, it bolsters notably similar values. Meditation can be completely free; it is easy to do both with or without a guide, and it can be performed quickly. Oftentimes we tend to think of something being done quickly as stress-inducing, but when you learn how to meditate, you learn that calming your mind and restoring your inner peace can take mere minutes to accomplish.Benefits Of Meditation
- Aids Appreciation
- Focus on Now
- Promotes Kindness
- Battles Anxiety
- Creates Compassion
- Lower Blood Pressure
- Improve Immunity
- Reduce Negative Emotions
- Boosts Creativity
- Increases Satisfaction
- Enhance Sleep Patterns
- Fosters Acceptance
- Aids In Breaking Addictions
- Manage Stress
- Increases Emotional Control
- Reduces Physical Pain
- Boost Cardiovascular Function
- Improve Self-Awareness
- Sharpens Concentration
- Gain New Perspective
- Do Less & Accomplish More
Meditation is a practice that has been refined over thousands of years. Originally people used it to deepen their understanding of, and connection to, a higher power. Today more people want to learn how to meditate to aid in self reflection and stress reduction. Most of the exercise we engage in on a daily or weekly basis focuses heavily on the improvement of our physical bodies. The beauty of meditation is that it exercises the mind and expands its abilities to relax and self-heal.
Meditation Helps Conditions Affected By Stress:
There are many different types of meditation that you can participate in to quiet your mind and restore your mental acuity. You’ll want to choose a specific style of meditation based on your personal meditation goal. Since knowing how to meditate is more about experiencing the stillness and silence of the moment, it is important to remember not to try to force your mind to shut down, or shut up. Instead focus your attention on the moment and while you may be aware of the distractions of the world, do not allow them to hold power or virtue during this sacred time.
Types Of Meditation
- Guided Meditation – Led through this type of meditation by a teacher or guide, one is encouraged to use all senses to form mental images of situations or places that they deem relaxing.
- Mantra Meditation – Done alone this meditation is performed by silently repeating a calming word, phrase, or thought in an effort to avoid distracting thoughts.
- Mindfulness Meditation – This type of meditation is done solo and involves focusing one’s thoughts on the body’s reaction to meditation, such as the breaths, thoughts, and emotions.
- Qi Gong – A traditional Chinese form of meditation, Qi Gong combines, relaxation and meditation with physical movement to restore and maintain physical and mental balance.
- Tai Chi – Focused mainly on breathing this style of Chinese martial arts meditation uses a series of slow movements and postures to steady and quiet the mind.
- Yoga – This type of meditation focuses the mind on the movements and breathing of the moment to eliminate the distractions and stress of the rest of the day. It promotes a flexible body and spirit.
If you are drawn to a type of meditation that requires a guide or teacher to practice then you will either need to seek out a meditation studio in your area, purchase audio or video meditation devices, or search the internet for free versions of an audio or video meditation demonstration to follow in order to learn how to meditate. If one of the more individualized forms of meditation techniques speaks to you then you need little more than yourself and a quiet area to practice in, in order to get started on your journey through meditation.
Set A Timer
If you are distracted by trying to determine how long you’ve been meditating, then you aren’t benefiting fully from the meditation process. Set a timer for 10-15 minutes to allow yourself to focus completely on the present, and not worry about what’s to come.
Find A Quiet Location
The place in which you meditate does not need to be completely silent, but it should be quiet, and away from the distractions of your day. It could be a garden, or a closet, as long as you’re comfortable, relaxed, and the space is relatively quiet it will work.
Settle Into A Comfortable Seated Position
While you can lie down, it is not recommended. The lying position is most closely associated to the act of sleeping and therefore when your mind and body begins to relax, you may find yourself starting to drift into unconsciousness if you are lying down. This is not the point of meditation, so remain seated if possible.
Close Your Eyes
In order to block out the distractions of the world around you, close your eyes and focus your attention on your other senses. This will allow you to reach relaxation and tranquility more easily.
Relax Your Mind
Don’t expect that your mind will immediately become silent just because you have decided to start meditating. Just like anything else meditation takes time and practice to improve. Instead of worrying about your daily stressors you’ll be focused on the now, which will teach your mind to quickly quiet in the future.
Listen To The Sounds Around You
Since there is very little chance that you have found a completely silent place to meditate you’ll most likely hear soft and subtle sounds while you relax. Rather than allowing them to distract you, listen to them and allow them to create a symphony in your mind. Invite them to become one with your meditation.
Experience The Physical
Pay attention to the smells around you, and the temperature of your skin. Allow every physical experience to build on each other and become a part of who you are in this moment.
Focus On Deep, Cleansing Breaths
Breathing is the most important part of meditation, as it is through the breath that we release our anxieties, and welcome our inner peace. As you inhale focus entirely on the air entering your nose and filling up your lungs; as you exhale feel your lungs contract and the rush of air escape from your nostrils. In this moment, nothing else matters. It is only you and your breath.
Let Your Body Relax
Feel your muscles relaxing as they let go of the strain and pressures of your life. Allow them to sink down and release. Encourage your meditation to free both your body and your mind from stress and anxiety.
Whatever you are feeling and experiencing in the midst of you meditation appreciate it as a substantiation of your current physical and mental state of existence.
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