Meditation can be a great tool to reduce stress, promote calmness and even happiness – and it’s simple enough even if you’re new to the practice.
Meditation is the art of paying attention to your breath and observing any thoughts that arise without judgment. This is an invaluable skill to master, particularly if you want to improve focus and develop compassion.
Sitting in a comfortable position
Establishing proper posture during meditation is an integral component of successful practice. Not only does this reduce pain and distraction, but it also keeps you focused and alert during your sessions.
Beginners can practice sitting in a chair or on a cushion with legs crossed. Sitting in this position helps you focus on something, like a word or breath.
You can also use a short mantra, such as “peace” or “calm,” to stay focused and bring your awareness into the present moment.
Another option is to kneel and place a cushion or yoga prop between your legs. This position takes pressure off the lower back, helping your spine naturally straighten out in an equivalent posture to that of the half lotus position.
Standing and lying down meditations may not be as popular as seated positions, but they are ideal for beginners who experience pain or difficulty sitting still. Not only are these positions easy to master, but they can be maintained for extended periods without feeling tired.
Breathing
Breathing is an integral part of meditation, and mastering how to properly breathe will enhance your experience. Additionally, it’s an excellent way to practice mindfulness and reduce stress.
Inhale through your nose and exhale through your mouth to a count of four. Hold the breath for another count, then exhale slowly. Repeat this cycle six times.
Mindful breathing is one of the simplest meditation techniques you can do and it has an immediate positive effect on both mental and physical wellbeing. It may improve health, lower blood pressure, or reduce anxiety levels.
Remember, there is no “right” breath – all breaths are valid. Rather than trying to regulate your breathing, let it unfold naturally and pay attention to any thoughts that arise.
Focusing on the breath
One of the most simple yet powerful meditation practices is mindful breathing. Breathing through your belly, or diaphragm, releases stress and helps to regulate heart rate, blood pressure, and emotions by keeping them relaxed.
Start by sitting in a comfortable position and closing your eyes if it feels safe. If this is your first time practicing meditation, begin with brief sessions so that you can create an habit of regular practice.
Throughout the 10-minute breath meditation, participants were instructed to pay attention to sensations of their breath and, if their minds wandered, to bring focus back onto it. At the start of each block, participants received a 6-second instruction followed by a 2-second reminder 60 seconds before the end of their meditation period.
Observing thoughts
Meditation encourages you to become a kind, spacious and open observer of your own mental creation. For many people, this can be a liberating practice – particularly those just starting out.
Observing thoughts can be a beneficial skill to develop in other aspects of your life as well. It helps release tension and stress in the body, particularly during times of rest or healing.
If your mind wanders during meditation, don’t worry – it’s perfectly normal! Instead, use a guided meditation to keep your focus sharp.
Another way to observe thoughts is by visualizing them as clouds in the sky or bubbles coming off of boiling water, and being present with any that come and go like visitors passing in and out of a room. This technique can also be applied for more serious thought events. For best results, write down every thought as it occurs.
