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How to Meditate


How to Meditate

We lower our stress levels, gain a greater understanding of our suffering, communicate better, increase our concentration, and are kinder to ourselves as we meditate. In our new mindful guide on how to meditate, we'll walk you through the basics. 

 What is meditiation ?

So what is the best way to learn to meditate? We learn to pay attention to the breath as it comes in and out in mindfulness meditation, and to note when the mind wanders away from this task. Returning to the breath strengthens the muscles of concentration and mindfulness.

When we focus on our breath, we are learning how to intentionally return to and live in the current moment—how to anchor ourselves in the here and now without judgment.

Mindfulness seems to be a straightforward concept—it requires discipline to exercise.
Indeed, Sharon Salzberg, a well-known meditation teacher, recalls how her first meditation experience taught her how easily the mind gets distracted by other things. 

How to Meditate

Meditation is both easier and more difficult than most people believe.
Read through these steps, make sure you're in a relaxing setting, set a timer, and give it a shot:

1) Sit down.
Look for a relaxing and peaceful spot to eat in.

2) Create a time limit.
If you're just getting started, setting aside a limited amount of time, such as five to ten minutes, can be beneficial.

3) Pay attention to the body.
You can sit in a chair with your feet on the floor, cross-legged, or kneel—any of these positions is acceptable.
Simply ensure that you are secure and in a position that you can maintain for an extended period of time.

4) Pay attention to the breathing.
Pay attention to the sensations of your breath as it enters and exits your body. 

5) Recognize where your thoughts have drifted.
Your mind will eventually flee the breath to drift to other things.
Simply return your attention to the breath when you notice your mind has wandered—in a few seconds, a minute, or five minutes.

6) Be gentle with your roaming thoughts.
Don't pass judgment over yourself or fret about the substance of the feelings you're having. Simply return.

7) Finish on a good note.
Raise your gaze softly when you're ready (if your eyes are closed, open them).
Take a minute to listen to the sounds surrounding you.
Take note about how the body is now feeling.
Take note of your feelings and opinions.

 Why You Have to learn meditation?

Although meditation isn't a panacea, it will help you build some much-needed breathing room in your life. Often what we need is a little encouragement to make positive decisions for ourselves, our children, and our neighborhoods. A little compassion, some kindness for yourself, and a quiet spot to sit are the most essential tools you can add to your meditation session.

We inject far-reaching and long-lasting benefits into our lives while we meditate.
Plus, you won't require any additional equipment or a costly membership.

The below are five compelling reasons to meditate:

  1. Recognizing your distress
  2. Reduce the fear.
  3. Improve your concentration by connecting better.
  4. Brain chatter can be minimized.

Meditation Tips and Techniques

We've covered simple breath meditation so far, but there are other mindfulness methods that use external objects like a sound in the room or something broader, like finding random items that come into your consciousness during an aimless wandering practice, to anchor our focus. Yet there is one thing that all of these activities have in common: we find that our minds are in control a lot of the time.That is correct. Usually, we have thoughts and then act. However, here are some helpful tactics to help you turn things up: https://www.themeditationlife.com/2021/03/open-soul-meditation-technique.html

 Some Basic Meditations

First and foremost, let's be clear: what we're striving for here is mindfulness, not some mystical mechanism that magically clears the mind of the countless and repetitive thoughts that explode and ping continuously in our heads. We're simply practicing taking our focus to our breath and then returning to it when our attention wanders.

  • Prepare to sit still for a few minutes by getting comfortable. You'll simply concentrate on your own normal inhaling and exhaling of air once you've done reading this.  
  • Concentrate on your breathing, What part of your body do you notice your breath the most? Do you have something in your stomach? Is there something in your nose? Maintain your concentration on your inhale and exhale.

  • For two minutes, focus on your breath. Inhale deeply, widening your abdomen, and then slowly exhale, lengthening your out-breath as your belly contracts.

Thank you for returning. What did you felt? How long did it take for your mind to stray from your breathing? Have you ever noticed how busy your mind was even when you weren't trying to think about something in particular? Until you came back to read this, did you find yourself getting wrapped up in your thoughts? We all have little stories going through our heads that we didn't want to have there. 

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