Meditation is a habitual process of training your mind to focus and re-direct your thoughts. The popularity of benefits of meditation increases as more and more people experience the same. You can use it to increase your self-awareness and your environment, reducing stress and improving concentration.
There are positive effects of meditation benefitting physical and emotional well being-
Gaining new perspective of life in general
Ability to manage stress
Self-awareness
Focusing on the present
Avoiding negative emotions
Improve imagination, creativity, patience and sleep quality
Lowering resting heart rate and blood pressure.
Don’t let the thought of meditation in the “right” way add to your stress. If you prefer, you can go to specialized meditation centers or group classes led by trained instructors. But you can learn to meditate easily on your own or you may find apps that you can use, too.
For example, they might start and end each day with an hour of meditation. But what you really need is a few minutes of quality meditation time.
There are some types of meditation you can choose to practice on your own-
Breathe deeply. This exercise is great for beginners because breathing comes naturally.
Focus all your attention on your breathing. Listen and feel the air passing through your body as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently turn your attention to your breathing.
Scan your body. When using this method, focus on different parts of your body. Be aware of your body’s various emotions, be it pain, tension, warmth, or rest. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
Repeat a mantra. You can create your own mantra, whether religious or secular. Examples of religious expressions include Jesus’ Prayer in Christian tradition, God’s holy name in Judaism, or the om mantra of Hinduism, Buddhism, and other Eastern religions.
Walk and meditate. Combining a walk and meditation is an efficient healthy way to relax. You can use this process wherever you go, such as in a peaceful park, along a city street or in a shopping mall.
When using this technique, slow down your pace so you can focus on each movement of your legs or feet. Do not focus on the destination. Focus on your legs and feet, repeating the action words in your mind such as “lifting,” “moving” and “placing” as you lift each foot, move your leg forward and place your foot on the floor. Take in the sights, sounds and smells around you.
Engage in prayer. Prayer is a well-known and widely practiced form of meditation. Verbal and written prayers are found in many religious traditions.
You can pray in your own words or read prayers written by others. Check out the self-help section of your local bookstore for examples. Talk to your rabbi, pastor, pastor or other spiritual leader about the resources you may have.
Read and reflect. Many people report that they benefit from reading poems or scriptures, and take a moment to reflect on their meaning.
You can also listen to sacred music, spoken words, and any music you find relaxing or inspiring. You may want to write your thoughts in a journal or discuss them with a friend or spiritual leader.
Focus on your love and kindness. In this type of meditation, think of others with feelings of love, compassion, and kindness. This helps increase your sense of belonging.
Different types of meditation may include different aspects that can help you to meditate better. This may vary depending on whose guidance you follow. Some of the most common aspects of meditation include:
Focusing your attention is one of the most important aspects of meditation. It helps free your mind from all the jumbled thoughts. You can focus all your attention on a specific action like your breathing.
Relaxed breathing involves deep, even-paced breathing, expanding your lungs. The motive is to slow your breathing, take in more oxygen and relax your muscles.
A quiet setting with few distractions is the best for beginners to meditate.
A comfortable position is the best way to get the most out of your yoga meditation. A good posture is necessary for meditating.
Open attitude. Let your mind relax and do not pay attention to the thoughts crossing your mind. This leads to mindfulness meditation.
One of the most important things you can learn from meditation is the art of skipping. Meditation is really about giving up everything, which is a way of accepting everything as it is. One of the biggest challenges you face while meditating is simply doing nothing.
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