Why & How to Meditate?
Benefits of Meditation:
- Lower Blood Pressure
- Improved Blood Circulation
- Lower Heart Rate
- Less Perspiration
- Slower Respiratory Rate
- Less Anxiety
- Lower Blood Cortisol Levels
- More Feeling of Well-Being
- Less Stress
- Deeper Relaxation
How to Meditate: Simple Meditation for Beginners
- Sit or lie comfortably
- Close your eyes
- Make no effort to control the breath; simply breathe naturally
- Focus your attention on the breathing and on how the body moves with each inhalation and exhalation. Notice the movement of your body as your breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2-3 minutes to start, and then once you feel comfortable try it for longer periods.
Tips for Meditation:
- To avoid distraction, make sure that your cellphone is set to silent
- Find a silent place to help concentrate and focus on your meditation
- Keep your spine as straight as possible while being so comfortable as possible
- Do it before bed, this will help your brain to start shutting down and will cause you to feel more relaxed
- Listening to smooth music helps you relax better
- Try to leave three to four hours between meditation sessions
Warnings:
- Be wary of any organization asking you for large amounts of money upfront to learn meditation. There are many people who enjoy the benefits of meditation and will be more than happy to help you for free.
- To feel frustrated at the beginning, is common especially when you find it tough to control your thoughts. Meditation is not a one shot magic solution but a continuous process. Keep practicing everyday and you will gradually realize a state of calmness and peace developing within you.
- Focusing on your breath or chanting a mantra like “OM” is common but if you prefer listening to music while meditating, only listen to calm songs.
Sources:
5 Meditation Tips for Beginners
Meditation for Beginners: 20 Practical Tips for Quieting the Mind
Category: Exercise, Research and Statistics