Do you really know How to Meditate?
Do you want to be emotionally better prepared for any mental challenge?
Do you need to discover how you can stay mentally focused?
Breathe, and pay close attention to your breath?
Many documented health benefits of meditation include less anxiety, decreased depression, reduction in irritability and moodiness, better learning ability and progressive memory retention as well as greater creativity.
That’s just for starters.
Then there is the added bonus’ of slower aging. This is possibly due to higher DHEA levels.
Feelings of greater vitality and immense rejuvenation, as well as significantly less stress as a result of the actual lowering of cortisol and lactate levels from practicing meditation on a regular basis.
You will experience a consistently relaxing amount of rest due to lower metabolic and heart rate as a result of consistent meditation practices.
Meditation, while practiced with a daily routine, will consistently lower blood pressure, and increase blood oxygen levels for a refreshing restful sleep.
How to Meditate Right Now…try this!
Here’s a simple technique that will give you results in just minutes.
Sit comfortably in a spot where you have little or no distraction.
Now close your eyes, and clear all the clutter from your brain. Just concentrate on the vastness of the universe around you.
Now, with all intention and focus, tense up your whole body.
Breathe a large sigh and release all the air from deep within your body, then breathe deeply through your nose to expand your diaphragm.
Now as you slowly release this breath, gently release the tension from every muscle in your body.
Just feel each part relaxing while maintaining steady breathing through your nose.
Also pay attention to parts of your body that may hold onto tension, like a twisted elastic band.
If you are experiencing unreleased tension in certain areas of your body then just, tense up that part again, then let it relax.
It may also help to repeat silently “relax” as the tension drains. A sort of self= affirmation for your body.
This will train your body and mind to recognize relaxation.
As time progress’ and you continue this practice of breath awareness and relaxation technique, you may be able to relax more easily just by repeating to yourself “relax” a few times.
Remember to Always Breathe through your nose…
This is important to consciously practice because it brings in more oxygen and blood flow to the brain by involving your diaphragm as well as more lung expansion.
You can test this.
When you breathe with just your mouth, you’ll immediately notice that your breathing is shallower.
Then try breathing through your nose and you’ll notice that your abdomen, as well as your lungs, expand significantly more.
This is because the air is being drawn deeper and directly into your lungs.
Now, allow your breathing to fall into a comfortable and relaxed pattern, and pay attention to it.
Pay attention to your breath as it passes in and out of your nose.
Stay Focused
Your mind may tend to wander endlessly, but all you need to do is continually bring your attention back to your breath.
If your mind is still too busy, try naming the distractions as a way of setting them aside.
For example, say in your mind, “itchy leg,” “worried about work,” or “anger,” and then immediately return attention to your breathing.
You can utilize any technique that works best for you to identify and set aside distractions.
That’s it.
You should continue to breathe and practice this breathing for 5 or 10 minutes, or for up to 100 breaths daily.
Afterward, slowly open your eyes and just sit there for a few seconds.
You should feel relaxed, and your mind will feel refreshed.
And you will be emotionally better prepared for any mental challenges that may come forth throughout your day. That’s one of the many techniques on how to meditate.
Give a try and start your path to a healthy focused mind today!