Meditation is a millenary practice that is experiencing great popularity in the West in the last decade because there are many benefits that it brings to mental and emotional well-being and it is very useful in these times. Whether to calm the mind, to find oneself or to reduce anxiety or stress, more and more people are interested in introducing this practice into their daily lives, improving their quality of life.
But meditating is not always easy, especially at the beginning, as it requires discipline and practice for its perfection. and as much as it seems to be not very physically demanding, it also requires effort. Nothing is free in this life, but if you know everything that meditation can bring to your life, it is quite likely that you feel the need to begin to familiarize yourself with its techniques.
The benefits of meditation
In recent years, research on this practice has shown that meditation is effective in improving people’s mental health. What are these benefits? What is the use of meditating? Meditation benefits us for different reasons:
- Mitigate the effects of stress
- It positively affects the immune system
- Improve attention span and concentration
- It is useful to empathize with others
- Increase pain tolerance
- Improves memory and cognitive functions
- Power the emergence of positive thoughts
The 7 steps to learn to meditate
The key to developing the habit of meditation is to find the perfect moment for you and the type of meditation and the posture that fits with you. In the beginning, you can experiment with the different types of meditation and the correct posture to find the necessary comfort and the ideal mental state to carry out this practice.
But you should know that to overcome the resistance that you can sometimes encounter during the meditative process, moving forward with practice is what really makes you better. If you want to know how to meditate correctly, follow these steps that I indicate below.
1. Put on comfortable clothes
The first thing you should do to meditate and be in the here and now is to wear comfortable clothes. Taking off your shoes and choosing a wide garment is the best alternative to feel ready to meditate. Forget about tight clothes and take off your watch or other accessories that can be annoying.
2. Find a quiet place
You need to find a place that allows you to be relaxed and without interruptions or interference. It can be the room of your house, the shore of the sea or your garden. Any place is good if it allows you to be comfortable and focused, totally immersed in the activity you are going to start.
3. Sit correctly
To meditate you must sit correctly, that is, on the floor with your back straight, but without tension, breathing deeply and keeping your shoulders and arms relaxed. Some people prefer to sit on a chair or knees instead of the classic posture, and there is also lying meditation. Whatever position you adopt, the back should always be straight and the body, especially the shoulders and arms, relaxed.
4. Focus on an object
Focus on an object or your breath (with your eyes closed) when you start meditative practice. Later, you can perform other types of meditation, such as the “body scanner” or sound-focused meditation.
5. Accept the thoughts that arise and move on
It is common that, during the practice of meditation, different thoughts arise: our personal problems, the discomfort of the moment or the insecurity of being doing the meditation well or not (something that usually happens when we start in this practice). But this is normal and, therefore, we must accept it.
Meditation focuses on the idea that psychological well-being is a state that emerges from the acceptance of thoughts, emotions and bodily sensations without trying to eliminate or modify them, you just have to observe them in a non-judgmental way. Therefore, c hen appear these thoughts, you just have to accept them and then refocuses attention on the object, breath, sound or body sensation.
6. Increase your meditation time progressively
When you start in meditation, you must start slowly and then increase the time. It is ideal to start with the meditation of one minute, to progressively reach 20 or 30 minutes a day that will help you improve your well-being.
7. Add it to your daily routine
After reading the steps above, you are now ready to make meditation a healthy habit. With practice, you will become a great meditator, which will help you achieve the benefits of this ancient practice.
The practice of meditation is something very easy to incorporate into our habits of life as a way to gain in well-being and ability to manage stress.