Meditation has many health benefits and is a highly effective way to relieve stress and maintain a healthier lifestyle. With practice, meditation becomes more of an easy habit to maintain and more of an effective one as well, given that it builds resilience to stress over time.
Here is a basic process to get you started from the verywellmind website:
Step 1: Get Into a Comfortable Position.
Choose where and how you’ll sit. Many people like to sit in a comfortable chair while others prefer to sit cross-legged on the ground. You want to be able to completely relax while still staying awake, which is easier to do if your back is straight. A straight back will also prevent soreness during longer meditations.
Step 2: Gently close your eyes.
Become aware of your breath, attuning to the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall as air enters your nostrils and leaves your mouth. Pay attention to the way each breath changes and is different.
Step 3: Put your thoughts aside.
While you can’t control your thoughts, you can control how much power they have over you. This doesn’t mean you should ignore or suppress them, but simply remain calm, note them, and then use your breathing to bring you back to the moment. Learning to do this during your meditation practice can help you to let things go in the rest of your life as well.
Step 4: Keep going.
That’s it, really! Keep putting aside any thoughts that may pop into your mind. The quiet spaces between thoughts will become longer and more frequent the longer you practice.
A Few Tips to Help You Get Started:
• Set goals for personal growth and give yourself time to learn.
• Begin with five minutes and use a timer to avoid watching the clock.
• Try different techniques until you find yours.
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