One of the easiest and best ways to keep your body and mind fit is through meditation. It helps you get rid of tensions, stress, and even anger. Albeit it is a rewarding process that can offer you a solid mental strength, you must strive at mastering the art. Here are resourceful tips to help you as a beginner.
1. Choose a secluded place
For the best results, you need to concentrate during meditation. The first step should, therefore, be choosing an area that is free from any distractions. You can choose between an indoor or an outdoor location, depending on your preference. An indoor location, such as your living room is usually preferable as it allows you to gain full concentration.
2. Establish the right posture
Maintaining a good body position is key to achieving optimum results. While meditating, avoid lying down as it may make you feel drowsy. Instead, sit with your legs crossed together and your palms facing each other, a posture referred to as the lotus position. As a beginner, you can use a chair or a cushion to support your back. If you are unable to sit in that posture, don’t force yourself and just ensure that you maintain your natural back curve.
3. Start small
You don’t need to meditate for 20 or 30 minutes as a beginner. In fact, research has found that most novice meditators require only about 3-5 minutes. With 5 minutes, you can take enough breaths to help you focus your awareness on both your heart and brain.
4. Take deep breaths
Deep breathing is key to successful meditation. By breathing slowly and deeply, you become conscious of your body and mind easily, thereby allowing room for concentration. To start off, you need to close your eyes and take slow but deep breaths while using your nose and mouth to inhale and exhale respectively. You may find your prime breaths to be shallow, but as the air fills your lungs, your breaths tend to become fuller and deeper. Note that you don’t need to force your breathing as it will come naturally through practice.
5. Consider meditating with others
It is great to meditate alone, but you feel more psyched up and committed to doing it while accompanied by others. You can also get support from them as well as learn how different people meditate. A friend, family member or even a community of individuals who does meditation can come in handy.
6. Stretch out when you end a session
Once you are done with your five-minute meditation, open your eyes, stand up slowly, and stretch your body muscles until you feel relaxed.