Meditation is a practice where a person silences the mind to reduce stress and increase calm. It has been shown to improve concentration and awareness, and experts even say that meditation can help slow the brain’s aging, reduce the risk of dementia and other mental problems.
Who can meditate?
Meditation is available to anyone, wherever you are. You don’t need any tools, although some people like props to help them zoning out from everyday life. All you need is to allow time and patience for your exercise, and you will reap the benefits that meditation has to offer.
There are many different techniques for meditation, from visualization, walking meditation, body scanning and various breathing techniques. It is worth trying a variation to see what works better for you, but it is recommended that you start with the basics and build from there as you become more practiced. Sitting and doing nothing is actually harder than you might think.
Where should I start?
Let yourself sit quietly for two minutes a day, ideally in the morning. This allows you to set yourself up for the day. Taking time to focus on your breath and the present will mean that you start every day positively. Enjoy your exercise and after meditating for a week you can try to increase your time by another two minutes. Build up your time gradually to prevent yourself from being overwhelmed.
Do not worry
Often people struggle with how to meditate. They wonder if they are doing it right, how they should sit and what they should really do. In fact, you just need to sit so that you are comfortable and will not be tempted to fool. Keep your body still, and let your mind stay still and focus on how you are doing and what you are doing. What can you see, feel and hear? Carefully return your mind to the present if it begins to wander. Try not to worry about how to do it. Just do it.
Using the breath as a focus is a good way for beginners to remain present. You can gently count or watch your breath to prevent your thoughts from drifting. When you realize that your thoughts have drifted, simply take them back by focusing on the breath again.
Scanning your body with your mind is another great way to stay present. It is also a great way to relieve tension and detect where and when you have different voltages. By scanning the body and encouraging you to relax, you can help prevent tension that increases during stressful situations in life. Focus on your feet and gradually scan your body with attention to every muscle and joint. Let yourself relax.
Benefits of Meditation
Our proven benefits of meditation are phenomenal and seemingly endless. Meditation can be started at all ages by all individuals and can help everyone. By being aware of what is going on in your mind, you can improve yourself in many areas of your life. From health benefits, such as improved mental state and reduced risk of dementia, to improved relationships due to a deeper understanding and calming mindset, and improved performance due to stronger willpower and concentration. There really is no reason not to start.