Meditation is a technique used to teach mindfulness and create a calm, clear, and stable mental and physical state. Methods of meditation can take many forms – it is a personal journey, therefore practices, experiences, and rituals often vary. Training your brain to focus and anchor yourself in the present moment can have numerous positive psychological and physiological benefits. The best part of meditation is that you can engage in these practices anytime and anywhere.
What happens to your mind and body during meditation?
- Reduces stress and anxiety
- Enhances self-awareness
- Increased quality of sleep
- Cultivates peace of mind
- Reduces blood pressure
There are many techniques used to meditate, including yoga, guided meditation, mantra meditation, breathing exercises, and sound bath meditation. There are also meditation apps like Calm, that provide guided meditation and soothing music to help assist a wandering mind. Before deep diving into different techniques, try a simple meditation for beginners.
How to Meditate – Simple techniques for beginners
- Sit or lay comfortably – find a place that feels calm to you, be attentive to your posture. If you are sitting, aim for an upright posture with your palms resting on your lap.
- Set a time limit – select how much time you want to dedicate. It’s perfectly okay to start with a small increment of 5 or 10 minutes.
- Focus on your breathing – breathe slowly and deeply, taking note of your breath while inhaling and exhaling. If your mind starts to wander, refocus back to your breath and how your body expands with each breath you take.
- End your session – when your session is over, start by slowly opening your eyes and gently moving your fingers and toes.
Remember to be gentle with yourself during your meditation journey. The key to success is consistency. There is no cookie-cutter approach on how to meditate, as each type of technique is unique and one practice isn’t necessarily better than others. As with any new habit, it might take a few tries before you can find the flow that works best for you.