Daily Tips: Doing meditation? But do it this way very easy and effective
The Buddha once said, "Meditation brings knowledge, lack of meditation leaves
ignorance. Know what drives you forward and choose the path that pushes you
back and leads to knowledge."
What is meditation? It is defined as a practice of using techniques by
focusing their mind on a specific object to achieve a state of mental clarity
and peace of mind. Since ancient times, meditation has been practiced in many
cultures around the world.
There are different stages and types and sub-types of meditation practice.
Sometimes you may be asked to sit down and think about all the events of the
day, other times you have to close your mind and think of nothing. Sometimes
you need thoughts to flow freely.
The benefits of meditation to your mind and body
Meditation relaxes the mind. According to science, the benefits of
meditation are as follows:
- Reduces stress
- Manages anxiety
- Improves sleep
- Helps control pain
- Helps to lower blood pressure
- Promotes self-awareness and mental well-being
- Improves concentration and range of attention
- May help fight addictions
- It May help reduce age-related memory
Meditation calms your mind. The relaxed feeling you get after the meditation
can boost metabolism, improve heart rate, lower blood pressure and improve
breathing and cognitive functions.
Considered a form of mind-body medicine, meditation enhances physical and
mental well-being. However, for many people it is very difficult to meditate
honestly because to be honest, it is almost impossible to find some peaceful
time in our daily busy life.
So don’t worry. Here are some tips to help you meditate better and easier by
guiding you through the following tips ...
Meditation for Beginners
Tips to facilitate meditation
Meditation is not a magical journey into the ‘nothing’ world, instead, it aims
at wholeness that helps us organize and process our thoughts and actions.
(1) Take a slow breath: When you sit down to meditate you cannot imagine that
your mind is free and without all thoughts. Meditation is very important for
your mind to settle down slowly, think one after the other.
(2) Be comfortable: Choose to sit in a comfortable position and prepare to sit
for a few minutes. You can sit in a chair with your feet on the floor, you can
sit with loose crutches or any position you feel comfortable with.
(3) Focus on your breath: The simplest and most important part of meditation
is to focus on your breath. Focus on where you feel most of your breathing; It
could be your mouth, stomach or nose. Take a deep breath.
(4) Follow your breath for 2 minutes: inhale deeply, expand your abdomen, and
then exhale slowly, your abdomen contracting.
(5) Set a time limit: It always helps to have a short time limit of 5 or 10
minutes when you breathe. As you practice more, you can gradually increase the
duration.
(6) Keep your mind under control: If your mind is not focused while
meditating, do not worry. It is natural and normal for your vision to leave
the breath and wander to other places. When you notice that your focus is
wandering, slowly focus on your breathing. Do not rush, you can go back to
your meditative state with awareness.
(7) Visualize it: It helps those with an active imagination, i.e., visualizing
helps to improve your meditative quality and focus, getting the most out of
it. There are no specific visualization techniques, just go with your head and
visualize the color, the person, space, or yourself.
(8) Use your throat: Chanting during mediation has been shown to help people
meditate better. The most famous hymn associated with meditation is 'Om' or
'Om.' Chanting also helps to tune your breathing. The vibration caused by
chanting Om gives a feeling similar to 'internal massage'.
(9) End lightly: As you complete your meditation session (when your mind is
ready), slowly open your eyes and take some time to observe everything around
you. Observe your emotions, your body and your thoughts.
Other tips to facilitate meditation include:
You can count each breath from 1 to 10 and once you reach 10, start.
You do not always have to sit and meditate, lying down or yoga sleep will help
you meditate and it is very natural for you to fall asleep in this manner.
Focus on your body (posture, strength, etc.)
Do not force yourself to meditate, if you have to force it, take a break and
go back when your mind and body are ready to sit in one place.
45 minutes without meditating once a week, equalize your space
Experts suggest that it is best to choose Yanni and meditate for 5-10 minutes
every day.
Final Note ...
You can meditate anywhere, anywhere. Regular meditation has been shown to help
improve quality of life.
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