Posted by openmindbody on June 27th, 2017

Just as we train our body for making it fit, similarly, meditation is a way to train the mind. Meditation comes with various benefits:

  • 10 times more focus
  • Less anxiety
  • Strong Immune system
  • Positive thinking
  • Better decision making
  • Reduced blood pressure
  • Enhances self-esteem

 Many people find it difficult and challenging to meditate. They –

  • get easily distracted by the noises around,
  • they cannot take out just 10 minutes from their day or
  • cannot stop thinking while meditating.

With dedication and regular practice, anyone can get better at it. Deepak Chopra’s free meditation challenge can be a great way to practice the art of meditation regularly.

Here is a beginner’s guide to meditation.

  • Maintain your posture

Always try to sit tall while meditating. Whether you are sitting on the floor or chair, maintain a straight posture. Imagine a thread pulling your head upwards towards the ceiling. Exactly! That should be your position. 

  • Relax your body

The first step to relaxing your body is closing your eyes. Relax each part of your body one at a time. Start from your toes, ankles and move up to shoulders, neck, face, and jaw. These are the areas where we hold maximum tension. 

  • Remain silent

Now that you have the correct posture and your body is relaxed, you should try to remain silent but still be aware of the surroundings. It will be difficult at the start, but with full dedication, you will be able to remain silent and still for the meditation sessions. 

  • Breathe

When you are aware of everything around you then start breathing lightly. You also have to become aware of your breath and the air around. Engage your lungs into the meditation, fill them with the air. Feel everything how it is happening. How the breath is feeling on your nose and mouth as it flows in and out. 

  • Chant a Mantra

A mantra is a sound or phrase that has some spiritual or vibrational feeling to it. The Mantra can help you focus more during the session. You can speak it aloud or silently within yourself. Some common Mantras used are “Om”, “I am that I am”, “I change my thoughts, I change my world.” 

  • Calm your mind

As you develop control on your breath and mantra, the mind will start to become focused. Thoughts will come to your mind, but you have to just acknowledge them and keep it aside and start to focus back on the breath. Some days, your mind will be flooded with distractions and other days it will remain calm. You just have to keep your focus on what you are doing. 

  • Practice Duration

There is no particular time frame or duration to practice meditation, but if you are a beginner then you can start with 5 to 10 minutes every day. As you become more trained, you can increase the duration gradually. Many people set alarm to sit for a fixed length of time. If you wish to keep the count of breath then you can use a Mala. 

  • Ending the session

When you wish to end the practice, then slowly start moving your toes and fingers. Open your eyes, move them slowly in either direction and take your time getting up.

You can gain more insight into meditation and its techniques with Deepak Chopra Free Meditation challenge. The meditation series is ideal for those trying to build a regular meditation practice. The series is based on guided meditation techniques and has soothing background music.

Visit the website http://www.openmindbodysoul.com for more information.

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