21 Oct 2019 HYN Himalayan Yoga Academy
Many of you might have doubts about starting a meditation practice, where should I sit? Wanna start doing Meditation? What do I do? Should I read any meditation books? But all you need to do is develop a habit of sitting for at least 5 to 10 minutes a day from your daily routine. It is a natural way to relieve stress. For beginners, the easiest way is to start with the breathing meditation, all you need to do is, focus on your breath, and every time you notice your mind wandering in the opposite direction, bring back your focus to your breath again. The more we activate our conscious mind, the stronger it gets. Meditation is hanging out with your soul.
First, Why to do meditation practices?
- Controls Anxiety
- Promotes Emotional Health
- Enhances Self-Awareness
- Reduces Stress
- Slows the aging process.
- A natural way of reducing blood pressure
- May Help Fight Addictions
Now, Comes the Main Part, How to do Meditation Practices?
- Get comfortable
Find yourself something comfy and soft to wear in which you feel relaxed so that you can focus on your inner peace.
- Sit straight
Sit in a most comfortable position with your spine and head as straight as it can be this will not only help you with the breathing, it will keep you alert. You can sit on a mat or a pillow with your legs crossed and rest your palms loosely on your knees. You can also sit on a chair with the spine straight and palms on the knee
- Quiet and regular spot
As a beginner, you need to find yourself a quiet place and a regular spot, where you can only focus on your mind and your body. Practice at the same spot daily to make it a daily habit. Mornings are the best time to practice.
- Set a timer
Set a timer in your mind or on the clock to maintain your practice. As a beginner, you must practice for at least 5 to 10 minutes a day. If you find it short, you can also increase the timing according to your comfort. Try to increase your time after one or two months to uncover more benefits.
- Focus on your breath
As a beginner, you must always start by focusing on the breath. Focus on observing your breath and try not to control it. Follow your breath in through your nostrils, then into your throat, then into your lungs and belly. Observe your inhalation and exhalation process while internally moving your stomach outwards and inwards. If it helps, you can also count the breath to 10 and then start over.
- Let your thoughts float
It is all about directing your thoughts, focusing on your breath, and letting the clouds float behind your head. Even if your mind begins to shift its spotlight away, focus on bringing it back to observing the breath. It can help improve focus and emotional control.
- Observe your surrounding
Once you catch a habit of practicing daily, also try to notice the sounds around you while putting your focus on hearing the background sounds. You can also focus on the energy of the room.
- Make it a habit –
Make a habit of practicing day by day and slowly and steadily increase the sittings and the duration of time. Most likely you will get better with practice. Try to appreciate yourself and be grateful for the time that you had with yourself.
All you need is the instructions and guidance, now get going with your practice. As you quiet the mind, the soul will speak itself.