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8 Simple Steps For Successful Meditation
Millions of people around the world gain peace, strength, and confidence through the art of meditation. Many people often feel unhappy, tired, overworked, and stressed. Meditation is a convenient, effective, and simple way to relax your body and calm your mind, and it can be done whether at home or at work. Let’s take a look at the ways to meditate properly.
1. Relax
Relax every part of your body one at a time. Do this while you are scanning your body with your eyes closed. Begin with your shins, ankles, feet, and toes, and gradually move up your body. Do not forget to relax your tongue, jaw, face, eyes, neck, and shoulders. These are areas that frequently have a lot of tension built up in them.
2. Sit Tall
The position that is most common for people to meditate in is sitting down. Sit on a stool, in a chair, or on the floor. Many people find it comfortable to sit cross-legged on a cushion while sitting on the floor. Now think about a rope that extends from your head. The rope pulls your head, neck, and back toward the ceiling. This is the feeling you should have while you are sitting tall.
3. Breathe
Focus all of your attention on your breathing. Begin to breathe deeply, but do this with as little noise as possible. Fill your lungs by using your diaphragm, but be careful not to strain yourself. Notice the feeling of your breath in your belly, chest, throat, and nose as you inhale and exhale.
4. Be Silent and Still
Take a few moments and sit perfectly still. Enter into a state of consciousness where you are aware of the sounds around you, your body, and your surroundings. If you are in a quiet enough environment, you will be able to hear your heart pumping in your ears.
5. Create Your Own Mantra
A mantra is a phrase, word, or sound that you are able to repeat while you are meditating. Mantras are able to have vibrational and spiritual benefits. They can also give you something to focus on while you are meditating. You can speak your mantra loudly or softly, whatever works better to put you at ease.
6. Calm Your Mind
Your mind will start to become calm as you focus more on your mantra and breathing. However, thoughts will still arise from time to time. When this happens, try to ignore them as best you can, then return to your mantra and breathing. Do not waste time dwelling on your thoughts. There will be days in which your mind will be active with many different thoughts. There will be other days when you are focused and calm. This is just the way life is, so deal with each new day as it comes. Adjust your meditation to how you are feeling on a given day.
7. When to Stop
There is not a specific amount of time that people should spend meditating. However, people who are starting to meditate should only meditate for five to ten minutes. Your body will need time to get used to sitting for long periods of time. Therefore, it is best to gradually increase the amount of time you meditate. Feel free to set an alarm if you want to end your meditation at a specific time. You can also decide on a specific amount of breaths you will take during your meditation. You can end the session once you reach your goal.
8. Meditation in the Workplace
Meditation is now being used by businesses around the world as a means of increasing the productivity of their employees. It has been used in Asia for decades, but has only recently been employed on a large scale by businesses in North America. By allowing their employees to meditate in a group setting, the employees can rid themselves of the common stresses associated with a hectic work environment. They can also sharpen their minds. They can gain needed clarity that will allow them to make better business decisions. It is also an ideal method of boosting employee morale.
In order to create a truly reflective and relaxing meditation environment, guest writer Doug Lopez recently had several outdoor fountains installed in his backyard.
Meditation Tips
Meditation Tips by VideojugHealthWellbeing
