How to Meditate : Our tips to get you started today
Meditation is a practice aiming at a higher level of awareness and inner calm. In spite of all its popularity, people feel intimidated and avoid practicing meditation regularly. Meditation is known to help one become more peaceful, more focused and less anxious about the world around them and so there is no better time to start it than NOW!
Meditation is presumed to be a time-consuming practice and that meditation should be done at least for 30 minutes. It is true that meditating longer will bestow its benefits; but, to begin with you just need to commit to two minutes a day. Meditating for two minutes every day for about a week is great for a beginner. Once you are comfortable, slowly increase the duration.
Find the best place and time
Well, though it is best to meditate early in the morning and mostly done in a sitting posture; it is not a rule. You can meditate anytime and anywhere. You can meditate sitting, standing, lying down or even walking. If you are in the office, your cubicle could just be the best place to meditate.
Rhythm of music
Initially, when you are meditating you might need some props to help you get going. Soft and soothing music could be your choice. Engross yourself in the music and calm the mind. Music helps you control the tyranny of conscious thoughts.
Breathe through it!
The simple way to anchor yourself in the present moment is to focus on your breath. It is easy! Feel the cold air entering into the nostril and warm air coming out, grazing your upper lips. You can also observe your abdomen rise and fall as you breathe. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then repeat again from one.
What’s your mantra?
Chanting a mantra throughout helps you get into the groove. ‘Om’ is one of the common mantras chanted during meditation. Slowly recite this mantra and feel the vibrations in the body as you begin the chanting, reach the middle and progress towards the end. This helps you converge your attention into the present moment.
Smile- it’s a free therapy
Throughout the meditation practice, wear a smile on your face. The smile helps you stay relaxed and peaceful. It gifts you a feel good factor and enhances your meditation experience.
Remember, there is no right or wrong!
People get overwhelmed thinking whether they are doing it right. We would say – Just do it! There is no perfect way to do it. Relax in a comfortable posture and try to focus on your breath or a candle flame. Do not worry if your mind wanders; it is natural. Bring it back and again focus your attention.