People who have chronic pain or other medical conditions, tend to find meditation to heal their bodies and minds. Some claim that healing meditation achieves significant results, while others value the stress-reduction benefits of being still and mentally focused.
Before Meditation
Beginners who are starting to meditate frequently struggle to establish the ideal posture. There is no "right" technique to meditate, so don't be scared to try different things. Find a room that is peaceful and distraction-free to meditate in before doing the following:
- Shut off all of your devices, including your phone.
- Lights are dimmed.
- Put your hands on your thighs and lean forward in a straight-backed chair with your knees bent at a right angle. Additionally, if you're flexible, you can cross your legs or sit with your legs in a lotus position. If sitting is uncomfortable, try lying down instead (a bed makes it too easy to nod off).
- You can say a word like "calm," "one," or "om" or a mantra like the Tibetan healing mantra Om Mani Padme Hum in your head.
- Try closing your eyes or focusing on anything nearby.
Starting out small when learning about meditation, is the best piece of advice. It's harder than it seems to quiet your mind for long amounts of time, so start by setting aside just 10 to 20 minutes per day. All you'll need is a calm area without interruptions.
Benefits of Meditation
Regular meditation can reduce stress, increase concentration, and help you gain a deeper knowledge of your own cognitive processes. Some people use meditation to boost their creativity, ease headaches, reduce chronic pain, and even perform better in sports.
Focus
Despite the fact that most individuals meditate with their eyes closed, many beginners find it helpful to have a focal point, such a candle. It may be simpler to focus on the flame in order to relax.
Beginners who are starting to meditate sometimes become annoyed by the outer ideas that refuse to go away, including all of their worries, to-do lists, and random memories. Simply watch them as they enter your thoughts and let them go rather than trying to push them away. Another effective strategy for keeping your attention is to repeat a mantra to yourself.
Techniques for Beginner
For beginners to meditation, relaxation and breathing techniques are extremely beneficial. Simply breathing deeply from your abdomen while concentrating solely on your breath, inhaling slowly through your nose and expelling through your mouth, constitutes breathing meditation.
In a relaxation meditation, you intentionally see the tension leaving your body as you slowly go from your head to your toes.
Walking Meditation
Another helpful method for beginners to practice meditation is "walking meditation". The secret is to fully focus on each purposeful action and give attention just to the here and now. Pay attention to the way your legs are moving in rhythm and how the earth feels beneath your feet. Yoga and other active meditation techniques like tai chi and qigong (traditional Chinese movement therapies) are also available.
The benefits of meditation are enhanced with a balanced diet, frequent exercise, and adequate rest. Your outcomes should also be enhanced by spending time in nature, being outside in the sunshine, spending time with loved ones, and attempting to keep a positive mindset.
For detailed instructions, please check out this video: