With the hectic pace and demands of modern life, many people feel stressed and over-worked. They feel that there isn’t enough time in a day to do everything they have to do. As a result, they feel unhappy, tense, impatient and frustrated, and this can affect their health.
They feel in such a hurry that they think there is no way they can find time to sit and meditate. However, taking the time to sit down, to be quiet, to breathe, and to observe your inner self will actually make your mind calmer. Your thoughts will go from negative to positive, from agitated to peaceful, from unhappy to happy. You only need to give it a try for 10-15 minutes every day; you will notice a change within yourself very quickly.
Meditation has a huge amount of benefits:
- Physical and mental health
- Improves concentration
- Less bothered by little things
- Relief from stress and stress related conditions
- Emotional wellbeing
- Boosts the immune system
- Slows down the ageing process
- Increases creative abilities
- Increases performance
- Feeling peaceful and free
- Helps with personal transformation
- Knowledge of self
- Helps treat ADD and ADHD
- Helps relieve anxiety and depression
- Sharpened attention to details
How to meditate?
- Find a comfortable area and unplug your phone so that no one will disturb you while you are taking time for yourself and to quiet the noise and chatter in your mind.
2. You can sit on a chair, cross-legged on the floor or you can lie down in Corpse Pose (Savasana), if you are determined enough not to fall asleep in the next 5 minutes.
3. Sit with your back straight, bring your chin slightly down so you have a straight neck too.
4. Place the top of your hands on your knees, thumb and index finger touching (see photo).
5. Close your eyes.
6. Take a deep inhale through the nose and exhale through the nose. Continue like this for a few breaths.
7. Then, return to your normal breathing pattern and simply observe how you feel. You want to be aware of your breath, listen to it, feel it coming in and out of your nostrils and then feel it in your body.
8. You will probably have a lot of thoughts popping up in your head at first and that is completely fine. Just observe the thoughts and emotions without judging them and without delving into them. When this happens, bring your attention back to your breath.
There are several meditation techniques and you will have to try different one to see what works best for you. Some people hold a positive image in their mind and focus on it. Some use mantras (a mantra is the repetition of sacred words, for example ‘AUM’). The repetition of a mantra forces the mind to focus on only one thought. Others use sound meditation, with Tibetan singing bowls for example, or the mindful breathing meditation (as above).
Don’t be discouraged if you keep thinking things. The mind will become quieter with time and practice. By simply focusing on your breathing, you will feel an improvement in your overall wellbeing very quickly!
Through meditation, you will learn how to see clearly through all the images, thoughts, noise and chatter in your mind. You will feel present, in the moment. This will gradually help you become familiar with your inner self, feel, observe and understand what is happening inside of you.
Mindfulness clears away layer upon layer of subconscious debris. Solutions and breakthrough ideas will also get to your conscious mind through meditation.
So take a deep breath and let it happen. Enjoy!
THE MINDFUL WEEK JOURNAL
If you need help and support in your Mindfulness and meditation practice, sign up below and you will receive my free eBook The Mindful Week Journal. You will find daily mindfulness activities that you can easily incorporate in your life. You are invited to reflect on your experience and notice stress melting away. A growing sense of peace and connection appears.