Meditation has been practiced for thousands of years for good reason – it offers a multitude of benefits for both the mind and body. Regular meditation can help reduce stress and anxiety, improve focus and clarity, and provide an overall sense of peace and wellbeing. If you’re looking to reap these rewards but aren’t sure how to get started, here are some insights and tips to get you on your way.
The benefits of a consistent meditation practice are numerous. Meditation can:
•Reduce stress and anxiety. When you meditate, you calm the chatter in your mind and allow stressful thoughts to pass without getting caught up in them. This lowers levels of the stress hormone cortisol in your body.
•Improve focus and clarity. By training your mind through meditation, you develop the ability to focus on one thing at a time and let distracting thoughts fade away. This carries over to your daily tasks and improves work performance.
•Increase compassion and empathy. As you gain clarity and distance from your own thoughts through meditation, it becomes easier to see things from others’ perspectives.
•Boost overall happiness and wellbeing. The feelings of peace and calm that come during and after meditation translate to a more joyful outlook on life in general.
Here’s a sample 5 minute meditation you can try today
To get started, all you need is a quiet space and a comfortable seat – either sitting up on a chair or cross-legged on the floor. Then follow these simple steps:
1. Sit up straight and close your eyes.
2. Focus your attention on your breath as it flows in and out.
3. Every time your mind wanders, gently guide it back to your breathing.
4. Meditate for just 5 minutes at first, building up from there.
For a quick 5 minute meditation, set a timer and do the following:
•Minutes 1-2: Focus only on your breathing, counting each inhale and exhale up to 10 and then starting over.
•Minutes 3-4: Focus on any sensations in your body, scanning from your toes to the top of your head.
•Minute 5: Open your awareness to sounds around you, then bring your attention back to your breath before ending.
With consistency, you’ll soon reap the many rewards of a meditation practice. I’ve found it really helpful to use guided meditation on various apps to help focus my mind. It’s been a helpful practice for calming my mind and body and helping me sleep. I hope this helps get you started on your journey. Let me know what you thought about this post and subscribe to my page for more health and wellness-related posts!
Sources:
https://www.healthline.com/nutrition/12-benefits-of-meditation
https://my.clevelandclinic.org/health/articles/17906-meditation
https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858