Meditation and mindfulness are definite buzzwords these days, and for good reason. Meditation can help you manage your stress levels and emotions. It might even help your heart be healthier by lowering your blood pressure and reducing your heart rate. Meditation is a terrific tool for anxiety, concentration, and learning to stay in the moment.
How Can You Start Meditating?
If you’d like to start meditating, there are many different forms of meditation that you can try. Whichever form of meditation you decide to practice, it’s important to stick with it. Consistency is the key to getting all of the benefits of meditation. You might even want to keep a meditation journal or use an app, where you keep track of the days and times that you’ve meditated, as well as your personal experience.
A Simple 5-Minute Meditation
Start your practice with a short meditation, like this 5-minute session. You can eventually work yourself up to longer meditations.
Set a time for 5 minutes and close your eyes. One of the easiest and most common ways to begin meditating is to begin with a quick body scan. Sit in a comfortable position and focus on your breath. Just concentrate on breathing in and out. Thoughts about your day or your to-do list may enter your mind. That’s normal. Let the thoughts come and go without judgment. Some people like to repeat a phrase or mantra to bring them back to the present moment. You might try saying, “I am peace,” or even the classic “om.”
Beginning with your feet, mentally start to relax and focus on your entire body. Begin to focus on the way that your feet feel as they touch the floor. Just be in tune with the way that your body feels against your surroundings. Relax your legs and your stomach. Unclench your jaw. Try to be completely present with your body, relaxed and breathing in and out. When you hear the timer go off, take a final, relaxing breath and then open your eyes. How do you feel?
Was this particular meditation session not your favorite? Go ahead and research other varieties, from transcendental meditation to loving-kindness meditation. There are so many choices! Whatever meditation type you choose, try to work up to practicing your sessions for at least 10 to 15 minutes everyday for maximum benefit. An early morning session is a great way to start the day, but don’t be afraid to end your day with a relaxing meditation session, either!
With regular meditation sessions, you’ll be on the road to a calmer, more focused lifestyle in no time.