Meditation has been a part of my life for a couple of years, and it is now safe to say that there has been visible progress in both my productivity and relaxation. I’ve tried my best to make it a daily habit as I feel that is the only way for anyone to experience all of the benefits.
The benefits of meditation are quite extensive. Although it is most commonly perceived as a relaxation technique, in my experience that is only a very lovable plus. The benefits, being numerous, range from reducing high blood pressure and relieving symptoms of depression and similar mental illnesses to alleviating pain and even increasing creativity and overall sharpness.
Before I started practicing meditation, somehow I instinctively knew that it would be good for me, but I didn’t really understand how deep it could go until I did it myself. I am not a religious man by nature, nor did I have a guru or a spiritual leader, I just liked the idea of being alone with my thoughts and emotions. Truthfully, once you get the hang of it, you will learn more about yourself than ever before.
What do you need to meditate?
One of the perks of meditating is that it requires few to no accessories, but there are certain prerequisites you need to keep in mind.
Time
Clear your schedule for meditation. It doesn’t require a lot of time, but you should devote a certain part of the day where you are going to fit the time for meditation. It is important to distinguish this in such a manner that you are aware that the time is especially there for you.
Noiseless space
There is quite a lot of meditation music on the market, but I have concluded that nothing beats the powerful sound of silence. I believe there is something awe-inspiring in silence and that our minds and ears have grown overly accustomed to noise, so it feels really great to treat them with silence once in a while.
Something to sit on
It is true that meditation does not require sitting, but it is by far the easiest way to achieve calmness. I would recommend beginners to use a chair because it will help them keep their backs straight, but once you have passed that, a meditating cushion is a perfect choice.
Timer
The timer is basically the only physical thing you need to meditate, but even a timer is not essential. Individual meditations are timed to prevent you from rushing it, so a timer is mostly recommended for beginners. If you want to, you can buy a purpose timer for meditation, but I simply use the one on my smartphone.
Before you start meditating
Over the years, I have developed an appropriate ritual before the actual meditating that helps to get into that state of mind. It isn’t always easy, especially if your mind is troubled, but I feel that this ritual has become equally as important for me.
Exercises
Lightweight exercises, regular stretching, or, most preferably, yoga exercises are the best in keeping your muscles relaxed and your blood circulating. I believe I have never missed a warm-up and stretch before meditating as it gives me that finely tuned edge.
Get rid of distractions
Meditation is all about uniting with your inner self, so you might imagine that having a phone buzzing amidst it all is a bit of a nuisance. I devote a quiet little place in the corner of the room with every non-essential appliance in my house turned off while I am meditating.
Don’t overthink it
Clearing your mind sounds like an overly used phrase, but it is kind of a prerequisite. When I started meditating, I had the problem of not being able to focus because I was constantly thinking about every little thing.
Feel free to focus on simply relaxing for the first few meditation sessions as the journey part will come naturally after a few times. Clearing your mind can seem hard at the beginning, but that’s the trick — when you master it, you’ll start gaining the benefits of meditation.
Meditation
As you have probably thus far concluded, there are only a few rules set in stone when it comes to meditation. The point is to have some alone time with the person that is buried beneath all those layers of work-related problems and daily tasks — the real you. Keeping that in mind, there are a few tips that are going to help you achieve that level of thought.
Breathing
Taking deep breaths beforehand is recommended as it will help you relax and set the right mood for meditation. However, during the meditation you shouldn’t give too much attention to breathing; just try to do it normally. You can use the deep breathing technique in those moments when you feel like you’ve lost the momentum simply to bring back the right rhythm.
Sitting position
It is a common misconception that you have to sit in a particular way in order to meditate. The truth is that any position will work as long as it feels comfortable. The famous Lotus position is frequently connected with meditation, but it is not exclusive. Keep your back straight, your arms relaxed, and your eyes closed — meditation comes from your mind, not your body.
Length
When I started meditating daily, I had the time and patience to meditate for five minutes at best. It is not necessarily a bad thing since any time spent meditating is better than none. Not only is it difficult to envision one sitting for hours like a monk, but it is also not necessary. I truly noticed results (increased overall energy and productivity) when I started meditating for around 25 minutes each day.
Focus on the goal
The purpose of any meditation is to clear your mind and assert your presence by distancing yourself from the material world that surrounds you. Spoken in plain English, the goal is to create a habit of taming your own thoughts and emotions.
Sometimes you’ll get bored, at times you’ll even be frustrated, and that is alright, just don’t get discouraged. As it is with any exercise, mastering meditation takes time and commitment, just have in mind that you are doing it for yourself.
Meditation can and will enrich your life and is one of the best weapons in our mind’s arsenal for fighting everyday modern stress.
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