The toll that stress and worry take on us is huge. From physical issues like body pains, hair fall, to more mental ones like lack of sleep or irritability, the list is long. In such cases, meditation comes across as an easy, accessible, and cost-effective way to deal with stress. Just a few minutes every day can really help you calm down and be more in control of your day. Here is a thorough guide to help you navigate meditation:
Find a Quiet Place
At a time when traffic, noise, and distractions seem to have become a constant background in our lives, finding a calm place even for a few minutes is a task in itself. You can turn off your phone or put it in silent while you meditate. You can also use earplugs to help you concentrate more and remove the noise. When you do find a relatively quiet corner for yourself, you might keep hearing car sounds, noises from the street, birds, etc. But do not let that dishearten you. As time goes on and you practice more and more, you will realize that they bother you less and less.
Settle into a comfortable position
The whole point of finding a comfortable position is to make sure that the discomfort does not distract you from meditating properly. Therefore, there is no fixed position for this. Whatever suits you best, you can follow that to help you meditate. You can sit in a chair, lie down on your bed, or try the traditional method of sitting cross-legged. The last one can be a bit difficult for beginners, but it is worth trying.
Focus on your breathing pattern
At its core, meditation makes use of controlled breathing to a great extent. When we breathe deeply, we are able to inhale more oxygen, and that helps in relaxation. You have to breathe in and out through your nose. For this, you need to close your mouth. But that does not mean that you build up tension in your jaw – keep it unclenched and relaxed. Pay attention to the sound that your breath makes. You can place your hand on your stomach as you use your diaphragm to expand your lungs. Feel the rise and fall of your body as you inhale and exhale.
Try to focus on something
This step is important because it helps us in eliminating the many distractions, and with them, the stress and worry they bring. You can focus on anything – from the way your stomach rises and falls to the TV screen in front of you, or the way your body touches the sofa, couch, or pillow near you. Remember that as you try to focus on these things, your mind is bound to wander. You will drift off into distant thoughts without even realizing. But that is absolutely okay. You just have to find your way back, sooner or later. Keep coming back to where you left off, and soon, it will become a habit.
There is no one right way to meditate
You cannot meditate properly if all your focus is on regulation – of thoughts, actions, and feelings. After a certain point, you have to learn to let go of these things while you meditate. Thoughts are like clouds – they will come and they will go. You have to find out for yourself what kind of meditation works best for you, your timings, and your lifestyle. There are many different kinds of meditation that are available, so you can try them out too. If you think that meditation on an individual level is not really working out for you, you can reach out too. There are plenty of meditation groups, so look up one near you. You can also do this with your friend or family member.
Some Last Thoughts
For years and years, meditation had been used as a tool to relax and connect by millions all around the world. Starting meditation, with all the constant distractions, maybe a bit challenging. But keep going, as meditation has loads of benefits to offer. The next time you find yourself on a train with a few minutes to spare, try to meditate your way to your destination!