Meditation (a single point of focus) is a positive and healthy way to alleviate stress. It is a method that requires a change of mind and thinking while focusing on your breathing. Stress can affect health in a negative way, so it is important in a hectic everyday life to take a moment to unwind. Although there are many different ways to define stress, stress will be defined as negative thoughts and feelings that cause tension. Benefits of meditation can be achieved through patience and practice. Benefits can include inner peace, a positive mentality, reduced stress, and ultimately nirvana. Nirvana meaning a state of freedom, where you feel inner peace and happiness without any negative or stressful thoughts. In this state you feel at ease with your self and your surroundings. You no longer worry about past or future problems and your mind is in the moment These instruction will teach beginners how to meditate through breathing and relaxation.
Step 1: Getting Started
For beginners it is important to keep a open mind. Many people do not gain the benefits the first time but through practice and patience it can be achieved. Since while we are awake we are always doing something so it may take a while to get use to doing nothing.
What you need:
- A quite place
- Music player
- A scent, oil diffuser, incense, candle (optional)
- A open mind
Step 2: Finding a Quite Place
Meditation can be done almost anywhere. As a beginner it is recommend that you find a quite and relaxing spot. It can be your house, room, backyard, or even outside somewhere secluded. As you keep practicing then you are able to meditate with others and with background noise. Whatever is more relaxing for you.
Step 3: Turn Off All Electronics
while meditating it is important to turn off electronic devices that includes cell phones, tablets, computers, televisions or anything that can become a distraction. (unless being used for music).
Step 4: Choosing a Scent for Aromatherapy
Certain aromas can promote relaxation.
You can use candles, oil diffusers. incenses sticks or cones, wax meters, or any scent diffuser of your choice.
Tip:The choice of scent depends on each individual although some scents such as lavender and chamomile have calming properties that will help aid in relaxing.
Step 5: Choose Audiotherapy
The choice of music depends on the individual but it is preferred that it is music without words that way you don't get distracted from your train of thought.
- Nature sounds
- Classical music
- Piano music
- Gentle music
- Slow music
Tip: If you aren't sure what type of music to play you can always go on YouTube and search music for meditation.
Step 6: Choose a Comfortable Position
Sit on the floor with legs crossed over each ankle. Make sure to have a straight posture. If there is some reason that this position is uncomfortable or you are not capable then there are modifications.
Other Recommended positions:
- Standing up
- Sitting in a chair or
- While stretching
Don't pick a position that will put you to sleep.
Step 7: Focus on Breathing
Now focus on your breathe. Breathing deeply through your nostrils from your abdominals and exhale out through your mouth. Pay attention to how the breathing feels and continue to pay attention until you get the hang of it. Then you can continue on to the next step.
Step 8: Focus on Present Time
Now that your are ready to focus, you must focus on what is happening at the moment. Start thinking body and about how the texture in feels on your tongue, or the temperature of your environment and how it feel on your skin, or any other feelings on your physical body your are not usually conscious about.
Step 9: Close Your Eyes
While meditating closing your eyes is important because it prevents you from visual distractions. Sometimes its harder to concentrate while starring at the wall or something else. This makes you more aware of your mental conscious and makes it easier for you to focus.
Step 10: Think Positive Thoughts
Keep thinking about the present moment. Don't forget to maintain a deep breathe throughout the meditation. Try not to let your mind wander off.
Step 11: After Meditating
When you are done whether it is 15 minutes a day to hours be prepared go back in your daily life but keeping positive feelings through out the day. Hopefully you feel more relaxed and ready for the rest of the day.
Step 12: Keep Trying
Remember that meditation takes time and practice so don't give up on the first few tries. Keep trying because once you are able to control your thinking you are able to live your life with less stress through out your day.
Step 13: Plan Time for Meditation
If you live a busy lifestyle find time so that you are not in a rush.
- Before you go to sleep
- waking up a little earlier
- On a break at school or work
- Instead of watching TV or other leisure activities
Step 14: Eat a Healthy Diet
If you feel like your not eating enough or eating too much, it would help to change your diet that will benefit you. Avoid drinking soda or other sweetened soft drinks or cut back on the amount you usually have. Also try avoiding food high in sugar or bad fat. Drink a lot of water throughout the day to stay hydrated. This way your eating needs are taken care of and you wont be hungry or too full while meditating.
Step 15: Get Enough Sleep
Getting enough sleep is important to get you through the day without feeling fatigue. Most people are not able to focus when they are tired so meeting this requirement necessary to achieve the maximum benefits of meditation.