In the busy world we live in it can feel really hard to find a quiet moment. The old practice of meditation can help you find some calm even when everything around you is hectic. If you are just starting out with this practice don't worry here is a simple guide to some meditation techniques that can help you get going on your journey.
Get a grip on the fundamentals.
Mindful meditation means focusing on what is happening right now without making any judgments. It means paying attention and getting rid of things that distract you so you can really feel what is going on with your body mind and feelings.
Start by taking five minutes every day for yourself. Slowly make the time longer as you start to feel more at ease. Look for a calm spot where people won't bother you. Sit in a way that feels good to you. You can be on a chair or a cushion but keep your back straight.
Pay attention to your breathing.
A really easy method for people just starting out is to pay attention to your breathing. You can either shut your eyes or leave them a bit open and look gently. Breathe in through your nose and notice how your stomach gets bigger. Breathe out gently through your mouth or nose. When thoughts come to mind just shift your attention back to your breathing. Focusing on your breath can gradually improve how long you can pay attention.
Method for scanning the body
This way makes you notice how your body feels. Begin at the crown of your head and gradually shift your focus down to your toes. Pay attention to any tightness or discomfort or ease you feel without attempting to alter it. Recognize what you are feeling and try to move past any hesitation about experiencing discomfort. This practice helps you become more aware of your body and also makes it easier to relax and be okay with things.
Meditations that help you find your way
If you have a hard time meditating by yourself you might want to try guided meditations instead. There are a lot of apps and websites that offer audio sessions with a teacher who guides you and keeps your attention. These sessions can cover everything from just chilling out to doing specific things like loving-kindness meditation.
Use a phrase to guide your efforts.
Repeating a phrase while meditating can keep your mind on track. A mantra is something you say over and over in your head whether it's a word a phrase or a sound. Simple phrases like "om" or something like "I am calm" can help create a relaxed atmosphere for your session. Mantras can really help when you start to feel overwhelmed by negative thoughts or distractions.
Walking meditation with awareness
If you find it hard to stay in one place walking meditation might be a good option for you. Look for a calm spot where you can stroll without being disturbed. Notice how your feet feel as they hit the ground with every step you take. Breathe in time with your steps and let your body help you focus your thoughts.
Why sticking to a routine really matters
Meditation is a skill that needs practice to get better at it. Sticking to a routine is important for making progress. Pick a time every day to sit quietly and meditate. Some folks like to meditate in the morning to feel centered at the start of the day while others choose to do it at night to relax before bed.
Starting mindful meditation is a personal path to finding calm within yourself. Using these methods you can slowly build mindfulness which helps you handle stress and feel better overall. Keep in mind that there isn't just one way to meditate. Listen to yourself and make the practice work for you in a way that suits your life.
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