Mind and body are interconnected. When we are stressed, it often shows up in our physical bodies. As a result, we may get sick more often, indulge in overeating, or have trouble sleeping.
Meditation, a practice used for centuries to achieve a state of peace and stillness, helps calm the mind and focus on the present. It reduces stress, improves sleep, and increases concentration. The long-term benefits of meditation are overall health and well-being.
How to get started?
Regardless of age or experience, meditation can be practiced by anyone. Meditation gives us the power to overcome our everyday thoughts and worries. This power can connect us to our authentic selves and help us find solutions to our problems.
Starting to meditate can be challenging. It takes determination, persistence, patience, time, and curiosity. Some people like reading books or listening to audio recordings that provide detailed instructions. Attending online or in-person classes that teach how to meditate can help give structure and provide encouragement. Many meditation teachers offer individual lessons/mentorship programs to help guide meditation practice. Many dharma centers, martial arts, or yoga studios also offer meditation classes. Whatever you choose to learn meditation, give yourself enough time to experience it and establish the routine.
Tips to help you get started:
- Choose a time that is conducive to your focus and concentration. Early morning or evening works best for most people. Sometimes midday (during a lunch break) can work too.
- Find a place where you can be alone and undisturbed. Turn off your cell phone and close the door/shut curtains. If you cannot control the noise, use earbuds or headphones to listen to meditation music to mute the noise around you.
- Set your clock. If you are a beginner, set your alarm clock to 15 minutes. You can increase the time to 30 minutes or even an hour as your meditation practice progresses.
- Wear comfortable clothes. This is essential because you do not want your body to feel restrained or uncomfortable.
- Sit in an upright position with your spine straight. Most people like to sit on a cushion or pillow placed on the floor in a crossed-legged position. However, if you are not used to sitting in a crossed-legged position for an extended period or have body limitations that will make your practice uncomfortable, you may wish to sit in a chair with your feet flat on the floor.
- Lower your gaze or allow your eyes to close gently. Sometimes it also helps to have an object to gaze at.
- Focus on your breath as you breathe in and out. If your mind gets distracted and starts to wander, bring your focus back to your breath. It might also help to focus on a particular body part, such as your navel or heart. You can gently place your hand over your navel or heart to guide your focus.
- Once you are done with your meditation practice, sit for a few moments and allow yourself to transition back into the world slowly.
- Most people like to bow at the end of meditation to acknowledge the practice and the practitioner. This is optional and following what feels natural to you is best.
The many benefits of meditation
Lots of research has been conducted on the benefits of meditation. A few proven benefits are improved mental health, increased focus, concentration, and productivity, reduced stress and anxiety, improved sleep quality, and greater ability to have compassion and empathy for others.
Additional benefits of meditation include lower blood pressure, improved immune function, pain relief (not to replace medication), and increased pain tolerance. In short, meditation can positively impact just about every aspect of your life.
The best way to receive many benefits of meditation is to practice it daily. This may seem daunting, but it is well worth the effort.
Keep in my that when you first start practicing meditation, your mind will be very active. This is normal, and you should not be discouraged. However, the more you practice, the more your mind will be able to quiet itself and become still. Over time, you will learn to control your thoughts and achieve the inner peace that will help you merge with something greater than yourself.
Conclusion
Meditation is a beneficial tool that improves one’s health and well-being. Therefore, it is important to be practiced regularly to experience its many positive benefits.
