Are You Thinking of Starting Some Meditation?
In a recent post I talked about 6 Benefits of Meditation You Need to Know where I said we take care of nearly all parts of our body daily, but forget to do same for our minds. Just imagine the time a lady spends in putting on her makeup in the morning. Same time could also be spent in keeping our minds healthy through meditation. We will not only go out with a bright face, but a healthier mind as well.
Just as you train your body to improve on your physical fitness, it’s the same approach you can use to train your mind to keep it fit. Meditation is an ancient practice that helps to quiet your mind and keep you focused. Science has discovered many benefits of meditation. According to neurologists, meditating regularly can actually help you control your emotions, decrease stress and enhance concentration. Research shows that meditation can boost your health, happiness and success.
The big question is how to start? It is challenging and may not be an easy task. It took me some time but with regular practice, I was able to achieve the peace and sense of tranquility that I desired. I am going to share with you some simple meditation techniques for beginners. They are just so simple but very effective, so don’t hesitate to try.
1. Time and Consistency
The first thing you will have to do is to choose a convenient time that you can meditate. You don’t need to be hard on yourself because meditation is meant to be relaxing and it improves with practice reason why it should be done at your convenience. You may not need an alarm clock to remind you as in the case where you needed to set an alarm to remind you to drink water throughout the day. With meditation, you choose a period of the day when you know you will not be disturbed or get distracted.
The ideal hours for meditation could be sunrise and sunset. You know these are the transition periods between day and night. However, choose the best period of the day that you know you are free to relax and have a quiet time for yourself. You should make sure you are consistent with the time you choose. It is not good when you don’t respect or change the period frequently.
2. Choose a Quiet Environment
Meditation should be practiced in a quiet and peaceful environment. You will focus easily in a tranquil environment. In order for you to carry on well with your meditation, you need to avoid external distractions. A place where you know you will not be interrupted for the period of time you have to meditate will be ideal.
It must not be a very large place – it could just be a bench on your balcony or any place around where you know you will have some privacy. If you choose to play music, it should be calm repetitive music. This will help you to avoid interruption and breaking your concentration.
3. Put on Comfortable Clothes
Just like fitness activities, you need to put on comfortable clothes. Something that makes you feel physically uncomfortable may cause distractions. Your dress should not be too tight. Put on loose clothing when you meditate and it is advisable not to wear shoes.
If you have to meditate somewhere that is cooler, put on some sweater to avoid feeling cold when you are deep in your thoughts. Remember to make yourself as comfortable as you could, before you commence meditating.
4. Your Sitting Position Should be Comfortable Enough
Your position is very important when you are meditating. It is therefore necessary for you to find the best position. The most common meditation position is the lotus position (padmasana) or half-lotus position. Your posture must be comfortable, relaxed and steady. You have to sit straight, your neck and shoulders should be relaxed, spine erect and eyes closed during the meditation process.
This position can be a little uncomfortable for people who lack flexibility around the hips, legs and lower back. However, you can look for a posture that you can sit and balance, in a tall and straight posture. You can also sit without crossing your legs on a chair, cushion or meditation bench.
5. Warm Up
You are supposed to sit on one spot for a period of time during meditation. This means you are supposed to release any tightness or tension before you start. You can stretch out for a couple of minutes to prepare your body and mind for meditation. The warm-up will help you improve blood circulation, removes restlessness and most importantly it will make your body feel more light and at ease.
Make sure you stretch your shoulders, neck, lower back, and your legs especially the inner thigh. This will be very helpful if you are using the lotus position to meditate.
6. Nose, Lips, Eyes Also Play a Great Role in the Meditation Process
Once you are ready for your meditation, gently close your eyes, take deep breaths in and out. This will help you to have a steady breath rhythm that will lead your mind to a tranquil meditative state.
Smiles don’t only help you to make your business thrive, it will also enhance your meditation experience by keeping you relaxed and peaceful.
By the end of your meditation, don’t open your eyes in a hurry. Open them slowly and gradually. You need to take a little time to become aware of your surroundings and yourself.
We meditate to calm our minds and get inner peace. There are many other things that can be added to my list above. I have just given you the necessary ones since you are a beginner. However, that’s what I have been doing for some time now. If you have other advise for a beginner or need to know something, don’t hesitate to drop a comment below.