5 simple ways to master meditation
People are always on the go. Whether you are a student, have a full-time job, or attend to any general responsibility, I’m sure you have experienced feeling overwhelmed and not finding time to simply and purely BREATHE. With all of the hustle and bustle of any given day, it is important to take a few moments to reflect and clear your mind.
Meditation is the perfect technique to counteract all of the craziness. Its benefits are countless, and you can individualize it to meet your needs.
Meditation is proven to…
- Alleviate stress and relieve anxiety
- Increase concentration and focus
- Improve memory
- Increase awareness and acceptance of the self and others
- Generate emotional stability
- Provide clarity and peace of mind
On a physiological level meditation can…
- Improve immunity
- Decrease blood pressure
- Lower inflammation throughout the body
There are certain aspects of our lives that we do not have the power to alter. This often makes us agitated, insecure, or dissatisfied; however, living with a healthy mindset gives us the power to alter HOW we approach challenges in our lives.
Are you skeptical? Have you tried but felt like it was a waste? Here are some helpful tips on how to start developing useful skills:
1. Emphasize deep breathing
A lot of meditative techniques are centered around finding and lengthening the breath. This helps create a space of awareness, a clear mind, and a relaxed state. Seriously, when was the last time you sat down and took three deep breaths? You’ll thank me later.
2. Establish rituals
Often it is easier to meditate when it is part of a personal routine. Drinking tea with a significant source of L-Theanine provides a state of relaxation in the brain, or drinking hot water with lemon helps cleanse and detoxify the body. Meditating is also easier when incorporated into the practice of yoga. Try taking a gentle yoga class or if you feel daring, try yoga nidra for an intense meditation!
3. Practice mindfulness
Mindfulness meditation increases awareness of the individual parts of our bodies and how they function. It is safe to say we don’t take the time to think about wiggling our toes and fingers, let alone breathing deeply. Learn to express gratitude for the parts that make your body a cohesive whole!!!
4. Attend a guided meditation class
Sitting down and trying to meditate for the first few times can be extremely difficult. Our minds wander and we are bound to get bored if we don’t set a specific purpose for our practice. Participating in a guided meditation class reinforces purpose and helps us develop techniques that work for us individually.
Meditation can still be easy, beneficial, and meaningful at home for 5 minutes. Guided meditation apps have specific practices for everything from managing stress to trying to get more sleep. Keeping a mindfulness journal to remind us of our personal goals and self-reflections is also especially helpful. Do what works best for you! It is your life you’re taking control of after all.
… and now gently bring your focus back to the breath. How do you feel? More centered? Relaxed? Good. My work here is done.