How To Start The Meditation Practices
Meditation is a simple process, which makes you more aware of the surroundings. Many of you might have doubts about this practice, where should I sit? What do I do? Should I read any meditation books? But all you need to do is to develop a habit of sitting for at least 5 to 10 minutes a day from your daily routine. It is a natural way to relieve stress. For beginners, the easiest way is to start with the breathing meditation, all you need to do is, focus on your breath and every time you notice your mind wandering in the opposite direction, bring back your focus to your breath again. The more we activate our conscious mind, the stronger it gets. Meditation is hanging out with your soul.
Even though it is trendy, it is still a scientifically proven way to cure various mental and physical health benefits.
- Snooze better.
- Calms the mind.
- It lowers the blood pressure.
- Boosts the immune system.
- Reduce stress and anxiety.
- Slows the aging process.
- A natural way of reducing blood pressure.
- Mindful living.
And the best part is that, you don't need an expensive meditation or any extra gear.
There are several types of meditation. There is a breathing exercise which we have gone through, then there are other mindfulness techniques, that use different focus points. Here you can focus on the external objects like a sound around you or an object around you by keeping your mind in a peaceful state. It might sound peculiar, sitting still and doing nothing over a period, but it will make you more productive. Though it takes a certain degree of practice, effort, and commitment towards it, but 10 minutes a day of meditation can produce noticeable changes in the brain, as some people will experience them almost immediately, while others take time. The most important weapon you can bring with you to your practice is some kindness for yourself, a little patience, and someplace to sit comfortably and all you need is a little direction on how to train a brain.
Directions to start a meditation practice:
- Get comfortable -
Find yourself something comfy and soft to wear in which you feel relaxed so that you can focus on your inner peace.
- Sit straight -
Sit in a most comfortable position with your spine and head as straight as it could be this will not only help you with the breathing, it will keep your alert. Sit on a mat or a pillow with your legs crossed and rest your palms loosely on your knees. You can also sit on a chair with the spine straight and palms on the knee
- Quiet and regular spot -
As a beginner, you need to find yourself a quiet place and a regular spot, where you can only focus on your mind and your body. Practice at the same spot daily to make it a daily habit. Mornings are the best time to practice.
- Set a timer -
Set a timer in your mind or on the clock to maintain your practice. As a beginner, you must practice for at least 5 to 10 minutes a day. If you find it short, you can also increase the timing according to your comfort. Try to increase your time after one or two months to uncover more benefits.
- Focus on your breath -
As a beginner, you must always start by focusing on the breath. Focus on observing your breath and try not to control it. Follow your breath in through your nostrils, then into your throat, then into your lung and belly. Observe your inhalation and exhalation process while internally moving your stomach outwards and inwards. If it helps, you can also count the breath till 10 and then start over.
- Let your thoughts float -
It is all about directing your thoughts, focus on your breath, and let the clouds float behind your head. Even if your mind begins to shift its spotlight away, focus on bringing it back to observing the breath. It can help improve focus and emotional control.
- Observe your surrounding -
Once you catch a habit of practicing daily, also try to notice the sounds around you while putting your focus on hearing the background sounds. You can also focus on the energy of the room.
- Make it a habit -
Make a habit of practicing day by day and slowly and steadily increase the sittings and the duration of time. Most likely you will get better with practice. Try to appreciate yourself and be grateful for the time that you had with yourself.
All you need is the instructions and guidance, now get going with your practice. As you quiet the mind, the soul will speak itself.