Making Meditation Easy
Meditation is a practice in which the person uses practices such as mindfulness, or on a particular object, thought, or activity – to train attention and awareness, and achieve a mental.
Meditation provides you with a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. You can also use it to help regulate your nervous system and cope with stress by refocusing your attention on something calming. Meditation can help you learn to stay centered and provide a deep sense of inner peace.
Meditation is a powerful tool for stress-reduction, and a little bit can go a long way. For many of us, though, it seems like we need to carve out hours in our day to fit it in. What if we told you that meditating for as little as ten minutes a day could make all the difference? In this article, we’ll give you some simple steps to help you get started with meditation.
Start With Intention
Let’s get you started.
Intention: Before you begin meditating, be sure to set an intention for the practice. An intention can be anything from wanting to clear your mind so that you can make a decision or find peace and calmness during this busy time in your life, to simply wanting to see how long it takes before you fall asleep on the cushion (that happens). Whatever the reason is for your meditation practice, try think about what outcome or feeling you hope to carry forward into everyday life after completing this session. If possible, write it down as a reminder of what matters most at this time in your journey toward a new habit of mind.
Start small: It’s never too late — or too early — to start meditating! If there are days when all you have time for is 3 minutes of mindfulness with yourself each day, then start there and build up from there as time allows. There are no “perfect” conditions for starting out; just do what works best for YOU!
Sit Comfortably
The first step to meditation is finding a quiet place where you can sit comfortably. Then, sit on a chair or the floor with your legs crossed in front of you. If you’re sitting on the floor, cross your legs and arms to help create a sense of stability and stillness in your body.
If possible, rest your hands in your lap with palms facing up so that they’re easily accessible later when you begin meditating. This will help keep them from falling asleep during meditation because it’ll give them something interesting to do!
Once you’ve found a comfortable position for yourself (and taken some deep breaths), take note of how relaxed or tense each part of your body feels as well as how heavy or light each part feels compared to other parts. Don’t worry if this doesn’t make sense right now; over time it’ll become easier understand what’s going on inside yourself while meditating!
Focus on your Breath
The next step is to focus on your breath. Whenever you notice that your mind has wandered from the breath, bring it back to what’s going on in your nose and mouth. This can be difficult at first, so don’t take it too seriously if it doesn’t go perfectly. Just try to do the best you can!
Remember not to think about anything else besides the breath: no thoughts about yesterday’s events or tomorrow’s plans, no wondering what you’re doing right now — just keep bringing yourself back to taking deep breaths in through your nose and out through your mouth.
Try a Guided Meditation
If you’re new to meditation, a guided meditation can be a great way to get started. Guided meditations are usually shorter than their unguided counterparts — between five and 20 minutes, compared to 30 minutes or more. They also tend to feature soothing voices and relaxing music that can help keep your mind focused, relaxed and in the moment. If you find yourself struggling with distraction or anxiety during longer periods of quiet reflection, guided meditations may be the solution for you!
Start Small
A lot of people find it difficult to meditate for 30 minutes, so don’t worry about that. Start small, with just 5 minutes. If you can do that consistently, then increase the time to 10 minutes and so on until you reach your goal.
The goal doesn’t need to be set in stone — it’s an arbitrary number and doesn’t mean much if you aren’t consistent with your practice. The only thing that matters is how often you sit down and practice meditation.
You can meditate no matter how hectic your schedule is.
You can meditate no matter how hectic your schedule is.
You can meditate no matter how busy you are.
You can meditate no matter how many distractions you have.
You can meditate no matter how little time you have!
Conclusion
It’s a lot, but it’s not difficult. You can meditate no matter how hectic your schedule is. Maybe you start with five minutes in the morning and then build up to an hour, who knows? The point is to start where you are right now and take a moment just for yourself.
