Meditation can be defined as a practice where an individual uses a technique, such as focusing their mind on a particular object, thought or activity, to achieve a mentally clear and emotionally calm state.
There are many things in life that are beyond our control. However, it is possible to take responsibility for our own states of mind – and to change them for the better.
- It reduces stress.
- It improves concentration.
- It encourages a healthy lifestyle.
- It improve breathing & heart rates.
- It reduces the blood pressure.
- It reduces heart & brain problems.
- It reduces Asthma.
- The practice increases self-awareness.
- It increases happiness.
- It increases acceptance.
- It slows aging.
- The practice benefits cardiovascular and immune health.
Don’t try to calm your mind.” Instead, appreciate the sensations of your breath in the same way that wine snob tastes a cabernet. When your mind starts wandering away into thoughts, just recognize that you’re thinking. Then return to appreciating the sensations of your breath.
Long-term meditators show increased size in brain regions associated with emotional regulation. “Larger volumes in these regions might account for meditators’ singular abilities and habits to cultivate positive emotions, retain emotional stability, and engage in mindful behavior,” according to a UCLA study.
Relax your shoulders and arms, letting your hands rest on your thighs. Alternately, place one hand on another in your lap.
Decide what you’re going to do with your eyes. If you want the experience to be more body-based close them. If you want to feel more anchored in the space you’re in, keep them open.
Legs/feetIf you’re sitting in a chair, keep your feet flat on the floor and your spine straight. If you’re sitting cross-legged on cushion, the important thing is to have your knees below your hips. If you need a higher seat, make one.
Time:Meditation isn’t about length; it’s about frequency. In the same way you don’t get strong by lifting one giant weight one time, you should try and sit regularly. Five or ten minutes a day is a great start.