Meditation is essential to the journey in discovering the authentic and pure Self. With consistent practice, meditation allows the thinking mind to still and become focused away from the everyday mental chatter. In meditation, one is able to withdraw from the senses and allow the mind to rest, recover and reset.
Beginning your Meditation Practice
There are many meditation techniques to make your mind become one-pointed and focused. Here are just a few essential tips to help you begin your meditation practice:
Remember: Consistency in your practice is more important than sitting for long periods of time in one day. Carve out time in the morning to sit for 5-10 minutes daily. You will eventually work up to 15-30 minutes a day, maybe even an hour, as you make your meditation practice a daily routine.
- First, find a comfortable, quiet place to sit. Use a cushion or pillow to rest your sit-bones on. This added support will make sitting for longer periods of time easier.
- Close your eyes and begin to relax every muscle in the body – starting from the toes up to the crown of the head.
- Begin to deepen your breath by taking very active inhales (deep breath in) and lengthening the exhale (long breath out). Belly is full and expanded on the inhale. Belly is concave on the exhale, releasing all the stale breath and air out of the body. This can be achieved by pulling the belly button back into the spine and up into the floating ribs on the exhale.
- Take 3 deep, cleansing breaths. In through the nose and out through the mouth. After these three breaths, maintain your active breath through the nose only.
- Focus in and concentrate on your active breath. Allow your thoughts to pass through the mind. Do not try to force your thoughts out of your mind by trying to control the thoughts that arise. Allow the thoughts to ebb and flow, like the waves of the ocean. If you begin to get lost in your thoughts, kindly bring your attention to back your breath.
- Sit in meditation, focused on your active breath, for as long as you can. Set a timer if needed.
See how patient you can be with yourself and encourage yourself to sit everyday, even when your mind tries to pull you away from your meditation practice. Your body and mind will thank you greatly!
Need more guidance and advice to help begin or advance your meditation practice? Contact Nicoal for more details and information here.
Benefits of Meditation
Some of the many benefits of practicing meditation are the following:
- Happiness and peace of mind
- Relieves stress and anxiety
- Deep physical and mental relaxation
- Experience a sense of Oneness and Unity
- Slows down rapid breathing associated with anxiety or mental chatter
- Allows for greater tolerance for self and others, especially in upsetting or angering situations
- Improves flow of air to lungs and assists with easier breathing
- Increases blood flow in the body
- Increases energy
- Increases creativity and productivity
- Develops intuition, perspective and listening to the inner voice
- Improves memory and retention
- Reduces anger and aggressive behaviors
- Helps relieve insomnia, sleep deprivation and other sleeping disorders