Meditation is proven to improve your mental and physical health over time. The goal of meditation is to quiet the mind and reach a higher level of awareness. Scientists have already found that meditation can change your brain in ways that will help to control your emotions and decrease stress and anxiety in the process. Meditation may seem a challenging process for the first-time meditator. But with some practice and getting a hang of the basics of meditation, you can become more peaceful and experience a state of bliss at most times of the day. This article provides information on how to meditate effectively.
The first step is to choose a calm and quiet environment for your meditation practice. A tranquil location is essential to focus on the task at hand. Find a place where you won’t be distracted for the next 20-30 minutes. Switch off your mobile phone, computer, land phone, or any other tool that could distract you. The sound of a dog barking should not prevent your meditation practice. If you are unable to concentrate on your meditation with such noises, you may choose to use earplugs at the beginning of your practice. Meditating in nature is ideal as long as you don’t sit near a busy street or any other place that will disturb you.
Wearing comfortable clothes is an important factor when you are meditating for the first time. Your clothes shouldn’t disturb or distract you for the next 20-30 minutes during your meditation practice. Decide on how long you want to meditate. In fact, a seasoned meditator can meditate for one-hour in the morning and one-hour in the night. But if you are just a beginner, you can limit this period to 10-15 minutes once a day at the start. Stick to the same time each day when you are meditating. This will make your practice much easier in the long run.
The next step is to sit in a comfortable position. Traditionally, people sit in the lotus or half-lotus position when meditating. But this is not essential for a starter. You can sit in any position that is comfortable to you. Meditation is performed with the eyes open or closed. But a starter should close the eyes to avoid in distractions at the beginning. Once you are seasoned in the art of meditation, you can meditate with your eyes open if required. The most basic meditation practice is to follow your breath. Pick a spot in your abdomen and concentrate on this spot while you breathe in and out. Take notice of the rising and falling of your abdomen with each in and out breath. Don’t try to change the way you breathe. Just breathe normally and focus on the chosen spot when inhaling and exhaling. If thoughts come to your mind, disregard them and come back to focusing on your breath. You may find it difficult to focus on the breath for more than a couple of seconds in the beginning. In fact, thoughts may disturb your focus. But you should disregard the thoughts and come back to the breath each time your practice is disturbed.
The aforementioned article provides information on how to meditate effectively.