Meditation can offer a range of mental health benefits and induce positive behavioral and emotional changes, such as increasing compassion and generosity as well as promoting a sense of well-being and serenity.
Meditation can also bring about physiological changes, which can have important health benefits. These changes include lowered blood pressure, reduced levels of stress hormones and increased levels of chemicals in the brain that enhance mood stability.
While the benefits are numerous, becoming skilled in the techniques of meditation can take time. Here, we provide some simple beginner meditation techniques, which will help you embark on the journey to a calmer you.
Make Yourself Comfortable
Ensuring that you are comfortable while you meditate will essentially guarantee that your meditation experiences are a success.
Follow these suggestions to get the most out of meditation:
Wear Loose Clothing – Wear something comfortable and remove your shoes, as any form of physical discomfort may be distracting.
Stretch First – Stretching will loosen muscles, allowing you to sit more comfortably, and also helps to focus your attention on your body.
Experiment – Find a comfortable position. Try sitting or lying in various poses, and opening or closing your eyes. There are no rules, just do what feels right.
Designate a Specific Area – Choose a room in your house that you do not use for sleep, work or exercise. Decorate it with art if you choose, or scented candles.
Take Meditation Seriously
A determination to make meditation a permanent part of your daily life will greatly improve your chances of having a successful experience.
Try these tips on how to commit to meditation:
Make It A Formal Practice – Schedule a time, preferably twice daily, that you can set aside for meditation. This will help create good habits, which you can then maintain.
Show Purpose – Meditation is not passive, and to succeed, you will actively need to focus your attention on a single point. This will become easier with practice.
Use Resources – Read books and articles on meditation, watch DVDs and attend a class. These will help you understand the process and also appreciate the benefits.
Don’t Expect Immediate Results – Meditation is a long-term process. It’s important not to expect your life to change overnight. Stick with it, do it often and be patient.
Focus On How You Feel
Meditation emphasizes the importance of being emotionally in touch with yourself, and it’s important to practice focusing on how your mind and body feel.
Try starting with these areas to focus on:
Recognize Frustration – If you feel frustrated during meditation, it is important to identify this, take a break and return later. Don’t make meditation a chore.
Focus On Your Body Parts – Start by focusing on your feet and work your way up the body. This is a great way for beginners to increase their relaxation and focus.
Notice When Your Interest Begins To Wane – Meditation can be hard work, and it’s important to recognize and celebrate your achievements. The times when you find yourself less engaged in meditation are the times when you need to practice the most.
Hopefully, following these simple guidelines will help you get the most out of your meditation experience and reap the rewards in both body and in mind.
Learn more about meditation and get free meditation techniques at meditationprofessor.com