Beginner’s Guide to Meditation
The aim of meditation is to cultivate a peaceful state of mind and inculcate a sense of well-being. Awareness created via Social Media and other platforms has made more people adopt meditative practices. Many people close their eyes and zone-out to get in touch with their inner self.
If this does not work for you, here’s a guide to help you meditate without shunning thoughts or emotions.
STEP 1: FIND THE RIGHT SETTING
The first thing is to find the perfect spot, where you can sit and be comfortable; maybe a quiet and calm place. You can meditate whenever you choose; at work, in college or anytime time of the day. Try to sit on the ground instead of a chair, so your posture is not compromised. Avoid the bed because you may begin dozing in the first stage of meditation. Keep your feet flat on the floor and place your hands on your lap. Initially, focus on your present and then, let your mind drift.
STEP 2: CONVERSE FREELY WITH YOURSELF
Shutting off your brain during meditation is a popular myth. In fact, it is the time to have a frank conversation with yourself without being judgmental or emotional. A good practice is to think of a mantra, which you can keep repeating in your mind. It could be ‘I am grateful for a new today’; ‘I am safe and sound’; ‘I am loved’; ‘I am a beautiful person inside out’ or anything else suitable for your situation and personality. The repetitive mantra spreads positivity.
STEP 3: BREATH DEEPLY AT REGULAR INTERVALS
Deep breathing cleanses your breath and eases concentration. Slow inhalations and exhalations are calming and brings awareness of the body. It is also a great way to calm muscles after a hectic day. Inhale to the count of four, hold your breath for seven beats, then slowly exhale and feel the air escaping your lungs and nose. You will feel light and more relaxed. If some part of your body is in pain, focus on that area and breathe. It works wonders to diminish the pain.
Patience is the best answer for meditation queries. Regular practice helps make it more effective. After inhaling and exhaling three of four times, let your mind wander to thoughts taking up mental space. Meditation does not intend a complete control of thoughts. Be assured, with practice everyone can meditate, excel at it and benefit.
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