Meditation is a practice for the mind and body that creates a sense of calm and a feeling of relaxation. It is said to have many health benefits such as reducing stress, improving concentration, and uplifting mood. This is why people looking to enhance their overall well-being may want to include meditation in their daily routine.

Meditation can also be helpful for maintaining a healthy lifestyle. Aside from giving practitioners a new way to cope with stress and anxiety, meditating can also help them focus on the present. By doing so, they concentrate on the positive aspects of their lives rather than the things that hurt or worry them. The benefits of meditation are so well-regarded that it is even used to treat patients at Tucson drug rehab centers and other similar facilities as part of their recovery process.

The good thing about meditation is that anyone can enjoy and do it. Whether you are a beginner or feel like one because it’s been a while since your last session, you can easily learn the basic principles and do it by yourself. If you are not sure how to begin your practice, here is a guide to help you.

Mind Your Thoughts

Since meditation involves calming the mind and body, there is a misconception that you need to make your mind completely blank from any thoughts. However, this is not always true. When you meditate, you create healthy relationships with your thoughts. Depending on the type of meditation you choose to practice, your focus may differ. For example, in mindfulness practices, you concentrate on the present by observing your surroundings. Your thoughts may wander but mindfulness practice teaches you to accept these ideas, feelings, and sensations without any judgment.

On the other hand, shamata meditation is all about controlling your breath. Whenever you start thinking about something, you must direct your focus back to your breath by paying attention to how you inhale and exhale. While some people can easily practice these two types of meditation, some beginners may prefer to try guided meditations. This is the easiest to do since you simply listen and follow the instructions given to you.

Breathe Naturally

Although many meditation sessions often involve proper breathing, this shouldn’t be the only thing you think about during your practice. Many assume that they need to alter their breathing or to breathe deeply to get the full benefits of meditating. Instead, use your breath as an anchor for your thoughts. Allow your breathing to set the tone of your practice. Breathe normally and let things unfold on their own. Make sure to notice any sensation that comes each time you inhale and exhale.

Find the Best Position

There are various positions you can take when meditating. The most popular one is sitting on the floor in a full lotus position. This is when you sit with your legs crossed, with your feet resting on opposite thighs. If this position feels too unnatural, you can modify it by simply sitting in a cross-legged style. Remember to be comfortable and use pillows or cushions if the floors are too hard.

In addition, you don’t need to force yourself to sit up straight. The upright position may make your mind too uptight. You may also meditate while sitting in a chair with your feet flat on the ground. You can support your back and lean back a little, but make sure your back is naturally upright. Remember to sit tall without causing pain to your body. You may put your palms together in a prayer position or gently set them on your thighs with palms facing up.

While laying down on a yoga mat is another pose option, you may fall asleep if you do it in the morning or when you feel tired or sleepy. This may be a better position if you meditate before going to bed.

Choose a Location

The area where you will meditate is also important. Ideally, you have a space dedicated to your practice that is quiet and free from distractions. You may select a clutter-free spot in your home where you can easily get into meditation mode. Also, you may want to remove any source of disturbance from the space like smartphones and computers. If you have a partner or kids, staying in a room with a locked door is most helpful. You can also ask your housemates to support your meditation practice and avoid interrupting you. To enhance your sessions, you may include calming elements like candles and incense.

Set a Timer

As a beginner, you may want to meditate for just five minutes. But as you practice more, you can add two to three minutes, depending on your preference. To be mindful of the time, you can set an alarm with your phone or a kitchen timer to signal the end of your session. For some, it can be helpful to add a couple of extra minutes to let their mind settle after each practice.

Even just a few minutes of meditating can help you feel calmer and more relaxed. As you practice it regularly, it can also help you deal with daily stress and improve your mood. Meditation is a good practice for everyone to do, and it is easy enough to do on your own when you follow these basic requirements.

Have you considered starting a meditation practice?

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