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How to meditate | In today’s fast-paced world, when an individual is looking to
implement simple relaxation techniques meditation may just be the answer for
you. Learning meditation can bring a sense of calm and inner peace. Learning to
meditate can have positive effects on a stress-induced illnesses such as heart
disease and high blood pressure. There are a lot of established meditation techniques
readily available. It completely depends upon the individual to find a
technique that best suits his/her requirements.
Among the documented benefits of meditation are less
anxiety, decreased depression, reduction in irritability and moodiness, better
learning ability, a sharper memory, and greater creativity. In conjunction with
traditional Western approaches to medicine, meditation can target the root
causes behind stress-based conditions by calming and clearing the mind. There
are many relaxation techniques meditation incorporates. You can meditate
sitting, standing, lying down, in a chair, or on the floor.
How to meditate?
Learning how to meditate is not difficult. Breathe, and watch your breath. This simple technique will
give you results in a short span of time. Sit comfortably, close your
eyes, and keep your spine straight. Then breathe deeply through your nose and
release the tension from every muscle of the body. Just feel each part
relaxing, watching for parts that may hold onto tension, like a tight jaw. This
will train your body and mind to recognize relaxation. Later you may be able to
relax more easily.
Continue for ten or fifteen minutes, or for 100-200 breaths. Afterward, rub your palms for 15-20 seconds, and then put them on your eyes. Then open your eyes slowly while your palms covering them. Then slowly take away both your palms from your eyes. Sit there for a few minutes till you feel normal. You'll feel relaxed, and your mind will feel refreshed. And you'll be better prepared for any mental challenges. Simple isn’t it.
Watching your breath
Allow your breathing to fall into a comfortable pattern, and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath.
If your mind is still getting diverted, try giving instruction to him. For example, say in your mind, "count your breath," or "count reverse," and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.
Why deep breathing?
Breathe deeply through your nose. This is important because
it brings in more oxygen by involving your diaphragm more. You can test this.
Breathe with your mouth and you'll notice that your breathing is shallower. Then
breathe through your nose and you'll notice that your abdomen extends more. Air
is being drawn deeper into your lungs.
There are numerous programs online that can teach you the basics and help to get you started. These programs can guide you each step of the meditation process, provide tips on appropriate posture and teach you how to create the ideal setting for your meditation session. Even if you are not interested in the metaphysical implications of meditation, meditating has undeniable health benefits.
If you know how to close your eyes and breathe deeply, you know how to meditate already. It doesn't have to be much more complicated than that.
We believe this article helped you get some information in regards to Meditation. Thanks for investing your energy in this article and kindly remember to share it as it might help someone. Have a great day!
Credits: Image by Ksenia Makagonova on Unsplash
