Ajit Karn
Easy Tips To Start and Maintain A Meditation Practice: According to a report from the Centres for Disease Control and Prevention, the number of individuals who practised meditation more than tripled between 2012 and 2018. Meditation has numerous benefits, including improved temperament, enhanced concentration, decreased tension and anxiety, and enhanced immunity. And you do not need to meditate daily for an hour to reap the benefits.
Some people can feel the benefits of meditation after just one session. Research demonstrates that daily meditation is not necessary, but that consistent practise is necessary to reap the benefits. At least three times per week, meditating for 10 to 20 minutes will yield tangible benefits. The key, however, is consistency.
It is simpler than you think to get started, and the outcome is well worth the time and effort. If you’ve never meditated before or it’s been a while, beginning with as little as five or ten minutes can help you establish a sustainable practice. Even if you believe you cannot remain still for even one minute, this is a practise that everyone can do. Here are some Easy Tips To Start and Maintain A Meditation Practice:
Easy Tips To Start and Maintain A Meditation Practice
Create A Space
Establish a “sanctuary.” Ensure that it is a tranquil and comfortable space that promotes your practise and sense of well-being. Include florals. Also candles. Or either!
Get Comfortable
You are not required to sit on the floor in the lotus position with your legs crossed. Place your feet on the ground and sit in a chair. Or, if you are more flexible, you can sit with your legs crossed on a meditation cushion or bolster. People who have had hip or knee replacements may find that lying down is more comfortable.
Posture
Posture is important. You want to be comfortable yet alert. Or as Cory Muscara, leading mindfulness meditation expert says, “Sit upright, not uptight.” Meaning, your head and neck are in line with your spine. Shoulders are relaxed. The throat and chest are open to allow the breath to flow freely.
Make It A Ritual
Again, have a designated spot where you can meditate. Practice at the same time every day. Mornings and before bed are great times but pick a time that works best for your schedule and stick to it. Remember that consistency is key.
Start Small and Practice, Practice, Practice
If meditating ten minutes seems overwhelming, begin with five or even three minutes. Start where you are, even if it’s one minute of focused breathing a few times a day. Every time the mind wanders, bring your attention back to the breath. Think of it as a form of mental fitness – a bicep curl for your mind. Each time you sit down to practice you are training your brain to focus and to be at peace.
See if after a week you can build upon your practice by adding a minute each week. Ultimately building up to a ten or twenty-minute practice, at least three times per week.
Be Kind To Yourself
There is no correct or incorrect method of practise. Remember that it is a process, one that requires time, effort, and commitment before you can begin to reap the many benefits. Sitting down to meditate is a radical act of self-love in and of itself.
If you are having difficulty with your practise, do not quit up! Remember that being mindful is straightforward, not difficult. We have been trained to be constantly active and productive. We must therefore rediscover how to be still. How to have faith in being. Again, begin where you are and be kind to yourself in times of difficulty. I guarantee that if you commit to a consistent practise, you will experience more calm and clarity in your life very soon!
Also read: Mind Blowing Health Benefits of Brinjal
Practice With A Friend or Group
Find a meditation-interested acquaintance or join a local or online meditation community. Accountability can help us overcome our excuses and remain committed to our meditation objectives when we are compelled to quit. A benefit of group meditation is that it strengthens our sense of connectedness.
Breathe
Our minds constantly ponder. According to fMRI brain scans, the average human has 6,200 novel thoughts per day, according to a new study from psychologists at Queen’s University in Kingston, Ontario. That’s a great deal of ideas! When bombarded with thoughts of the past and concerns about the future, it’s simple to see how easily we can become detached from the present moment.
By focusing on your respiration, however, you are firmly rooted in the present. The respiration exists only in the present moment. Whether you are seated in formal meditation or standing in queue at the grocery store, focusing on your breath can help prevent negative thoughts from gathering momentum and reconnect you with the present moment.
