Daily meditation offers numerous health benefits like reduced anxiety, depression, and irritability. As well as improved memory, focus, and creativity. With a few simple steps you can start feeling the positives.
How to Meditate
If you're able to close your eyes and breathe deeply, you know how to meditate. Really, it doesn't have to be so complicated.
Here's a simple technique that will give you relief in minutes. Now let's put it into practice!
- Sit comfortably or lay down if needed. Close your eyes, and tense up your whole body. Sigh deeply, then breathe deeply through your nose, hold it for a couple seconds. Then release the air (tension) from every muscle. Imagine yourself as an balloon releasing all the air (tension) slowly. Feel each part of your body relaxing, scanning for parts that may hold onto tension, and release.
- If you still feel tension within your body, tense up that part again, then let it relax. It may also help to repeat silently "relax" as the tension drains out. This will train your mind and body to recognize relaxation. Later you may be able to relax more easily just by repeating "relax" a few times.
NOTE: Breathe through your nose. This is important because it brings in more oxygen by involving your diaphragm more.
Let's test it. Breathe in with your mouth and you'll notice that your breathing is shallower. Then breathe in through your nose and you'll notice that your abdomen extends more. Air is being drawn deeper into your lungs.
- Allow your breathing to fall into a comfortable pattern, and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly, that’s to be expected. Acknowledge you’re wandering off and continually bring attention back to your breath.
For instance, if your mind is still, try naming the distractions as a way of setting them aside. For example, say in your mind, "hungry," "set alarm," or "itchy arm," and then immediately return attention to your breathing. Use any hack you can think of to set aside distractions.
Once you’re all done open your eyes and sit there for a few seconds until you’re ready. Your body should feel relaxed, and your mind refreshed. You'll be better prepared for any mental challenges.
That's it! We know life can get hectic sometimes so 5 - 10 minutes a day can really make a difference in your lifestyle. Happy meditating!