Have you ever meditated? Have you tried and just could not focus and gave up? I did but I knew it didn’t have to be difficult. I have been meditating daily for the last 6 months, and what an amazing experience it has been. I have gone from being just blah feeling to waking up positive for the most part.
It takes practice just like every new thing we try in life. Meditation is the practice of focusing your mind on a particular thought or object to achieve an emotionally calm and mentally clear state. Meditation goes back centuries within many cultures, many types all having ultimately the same goal. The word meditation is derived from the Latin meditato, meaning to think, devise and ponder.
It has been proven meditation reduces stress, depression, anxiety, and pain by increasing your peace and well-being. There are many techniques you can try as well, and I have found some easy meditation instructions I would like to share.
Main Types Of Meditation
In the west, meditative techniques have been broken into two main categories, concentrative meditation, and mindfulness meditation. The concentrative method or focused attention(FA) technique, involves focusing our attention on a certain object, breathing pattern, words, or image.
The other style, open monitoring(OM), involves a non-reactive monitoring of the experience, moment to moment. FA methods include focusing your attention on breath, an idea, or feeling or a mantra( repetition of a sound or prayer).OM methods include mindfulness, and other states of awareness.
Mindfulness is the ability to be in the present moment, and to be fully engaged in the here and now. Transcendental meditation is a form of FA meditation, and with practice. You can achieve a sense of calmness throughout the day, lower stress levels, lower blood pressure and better concentration. This also greatly improves brain function and memory.
How To Meditate
Go to a nice quiet place, that is clean and organized to your liking. I like to light some scented candles. You can do this anytime of the day, although I prefer to meditate at night, when it is dark and quiet. Turn off all distractions, such as the T. V and phone and make sure you do not get interrupted. You can be in silence or have some calming music in the background such as bin aural beats, which you can find online or on YouTube.
Get into a comfortable position, either sitting or lying down.(I prefer to lie down on my bed).If you’re sitting you want to make sure your posture is straight and comfortable. Close your eyes, start by taking a few deep breaths, in through your nose out through the mouth. This will help to relax your body and mind. Focus on your regular breathing and any thoughts that come into your mind, let them fall away without thinking about them.
This takes practice, but like I said, you will get better as you learn. Just be in the moment, in the present. Try to visualize a place you love such as the ocean at a beach, or a forest. Smell the scents, hear the sounds of the trees or waves, feel the breeze, take yourself to a beautiful place. There is no right or wrong way to do this, don’t focus on if you’re doing it correctly. Don’t give up.
When I do meditate at night, it helps to calm me and I fall asleep very easily, if you feel like you are falling asleep too soon, try a different position or time of day. Emotions you may have suppressed may come up, and that is good, they need to. Whatever the feeling is, acknowledge it and let it drift away. Be done with it. Life is not about the past, it is about living each moment in the here and now, try not to judge yourself.
It is important to be consistent, when you find the right time and place to meditate, try to do this the same way daily. This will become a routine. After your first meditation, you will already start to feel the results. Every day I also like to incorporate what I call a gratitude exercise. I focus on everything and everyone that I have in my life that I am grateful for. Doing this every day for just a few minutes really helps me to stay in a positive mindset. I have a few affirmations I like to say such as “I am richly blessed”, ” I am truly loved”.
Another thing I am really starting to enjoy is listening to guided meditations on YouTube. These I fall asleep listening to. I have tried subliminal guided meditation, which is gentle music and sounds with positive messages incorporated into them, so you don’t hear them, but the messages enter your subconscious mind while you sleep or listen. That is another great form of meditation. You just have to find the best one that works for you. Take it slow, try not to get frustrated, you will soon reap the benefits.
As mentioned above I have some channels on YouTube, which are free and have many types meditations I listen to. I like these because you are guided by a calming voice into a meditative state. Here I will list some of my favorites:
- Michael Sealey Channel
- Joe T- Hypnotic Labs
- Jason Stephenson
- Unlock Your Life
- John Moyer
- New Horizon – Meditation And Sleep Stories
Meditation has been around thousands of years, it is a safe way to help a multitude of problems. I do not know how I went about my life without it. Anyone can do this, any age. The benefits are felt every day. This helps put things into perspective for me, if I am having a hard day, I take out a few minutes to breathe and be in the present moment. Then I get back to reality. Just take out 20 minutes per day to start with and then go longer if you choose. Do you meditate? Do you have any thoughts or techniques to share? I would love to hear your thoughts so please leave your comments below! Thank you for reading!