Just like our body needs training in the form of sports and regular exercises to stay fit and healthy, our mine does too. And although these physical pieces of training show positive effects on your brain as well, it is still not the same. Our mind is one of the most precious organs in our body. What we constantly think, affects the actions we take and the attitudes that we develop. Hence, doing efforts to keep it healthy is extremely important.
One way to do that is through meditation. It is a method that has roots in Asian countries like China and India but is slowly making its way to western countries as well. In fact, in America alone, the number of people who practiced meditation regularly became more than three times just from 2012 to 2017.
Meditation might seem very simple and easy, but in reality, it requires great focus and effort. Furthermore, a mere act of sitting cross-legged with your eyes closed, and doing nothing is not something that fascinates everyone. For some people, it is really hard to be alone with their thoughts and be in silence. They start getting uncomfortable. But then, this is the exact reason why one should practice meditation. To learn to be able to control their thoughts when they are not doing anything.
However, there are still some tips and methods that you can use to help yourself. So, in case you are someone who is thinking about practicing meditation but is still unclear about how it works, then we are here to help you. Here is a beginner guide to ‘How to meditate? “.
- The first step is to find a quiet place where you feel relaxed. Your home is the best place for this, however, parks also do fine. Make sure that there are not many distractions. If you have a phone then we would advise that you either turn it off or put it on silent mode.
- Next, sit in a way that makes you feel comfortable. We know that majority of meditation pictures that we see online have people sitting cross-legged in them, but that is not necessarily the case. You just have to make yourself comfortable. You can even lie down if you want.
- Now, that you have settled in, it is time to start the actual process. Start taking breaths and focus all your attention on that. Notice how your body is responding every time you exhale and inhale. Follow your breathing.
- No one is indeed perfect, so after this, you might start noticing that your mind is getting distracted. Maybe you are thinking about your morning coffee, or all the work that you have accomplished today, or some kid in the park has started crying. In these situations, do not try too hard to bring it back to focus. Instead, be a little kind to yourself and acknowledge the distractions.
- Once you have let your mind wander, you can focus back to your breathing.
Some people meditate for 10 minutes, some for 30 minutes, and some for hours. However, there is no standard time limit to this. You set your own time and keep repeating the process for whatever that you have set for yourself.