Do you often find yourself stressed out at home or work? Does your mind race, causing you to have trouble focusing? Getting yourself out of your head and into the present moment can feel impossible.
To feel more grounded in your day-to-day life, you should learn how to meditate. If you’ve never done it before, there are many accessible ways for beginners to learn how to meditate.
With health benefits such as reduced stress and lower pain levels, meditation is a great addition to your daily routine. Keep reading to learn how to begin your meditation journey.
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What is Meditation?
Meditation is the practice of training your attention or awareness. Attention and awareness get trained through using mindfulness or focusing techniques.
Focusing the mind on certain thoughts or objects helps you achieve an emotionally calm state and a clear mind.
Meditation has been practiced for thousands of years. The earliest documentation of meditation is in Indian art from approximately 5,000 BCE.
How to Meditate
Start your meditation by turning your phone off. Close your eyes, and focus on your breath.
There is no one perfect way to meditate. Each person will discover what works best for them. But, there are certain factors that make meditation more comfortable and accessible.
There are no limitations to the mind except those we acknowledge.
Napoleon Hill – 1883-1970
Location
The best places to meditate are quiet and undisturbed. Find a quiet corner of your home, office, or favorite park to sit. A little bit of background noise is okay, but you don’t want a lot of distractions.
Try your best to stick to a routine. Honor your meditation practice by performing it at the same place and time each day.
Clothing
There is no dress code for meditation. Wear whatever makes you comfortable. Change into comfortable clothes, or meditate in your suit or blouse when you take a break at work.
Don’t be afraid to loosen any tight belts or scarves or to kick off your uncomfortable shoes.
How to Sit
You don’t have to sit cross-legged if you don’t want to. The stereotypical image of meditation is just one way to do it.
You can sit on a chair, couch, floor cushion, or directly on the floor. As a beginner, it may be easiest to sit in a chair.
Try to sit towards the front edge of the chair. This will help maintain the correct posture of a straight back and relaxed neck. You can rest your hands on your lap.
Length of Time
The length of your meditation is up to you. It is more important to meditate consistently for shorter periods of time than to meditate sporadically for longer duration’s.
As a beginner, try starting with 10-minute sessions. If 10 minutes is too much, bring it down to 5 minutes. As you become more familiar with training your mind, you can increase the time to 15 to 20 minutes.
Types of Meditation
There are many different meditation techniques. You may find that you enjoy guided meditation. There are meditation apps that help guide you through your breath and thoughts.
Concentration meditation is the practice of focusing on one word, image, or object. Transcendental meditation focuses on repeated words, sounds, or phrases.
Moving meditation takes form in practices such as yoga. You will increase flexibility and strength while working on mindful breathing. You may enjoy moving mediation so much that you want to become a coach.
Start Your Meditation Practice Today
The best way to learn how to meditate is to just begin. Work meditation into your daily routine, and you will find yourself calmer and focused in no time.
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