Research shows that those who practice meditation on a daily basis are more centered, focused, and have overall peace of mind.
Meditation comes from the Latin root “meditatum”, which means “to ponder”. In the dictionary, ponder means to weigh mentally, think deeply about, deliberate, meditate. When you place yourself in a meditation state and turn inward, amazing things happen.
Benefits of Daily Meditation
- improves attention and memory
- reduces stress
- promotes emotional health
- reduces cortisol
- can decrease blood pressure
- reduces insomnia
- enhances self-awareness
- reduces anxiety and depression
There is no Right Way to Meditate, Just Start
Many people claim that they cannot shut their minds down when meditating. You may be trying too hard to clear your mind or thinking about the progress you are not making during your meditation session. The secret, many accomplished meditators will tell you, is to focus on your breath.
Find a comfortable seated position and rest your hands in your lap or on a small pillow on your lap. Relax the breath allowing your mind and body to settle. If your mind keeps wandering try the alternate nostril breathing technique.
Alternate Nostril Breathing Technique
I use alternate nostril breathing as I begin my meditation practice to help me fall into a deeper state of rest. I bet it will work for you too.
- Using the right thumb, softly close the right nostril and inhale slowly through the left nostril, then close it with your ring finger. Pause. Open and exhale slowly through the right nostril.
- With the right nostril open, inhale slowly, then close it with the thumb. Pause. Exhale through the left nostril. Once your exhalation is complete, inhale through the left. Pause before moving to the right.
- Repeat this pattern eight to ten times then ease back into normal breathing.
Find a Mantra
The next step is to have a mantra or focus on one word or one intention. In Sanskrit, “Man” means mind, and “Tra,” means vehicle. A mantra literally translates to “mind vehicle,” helping to settle both mind and body to access that space in between thoughts. This could be a state of gratitude, love, or peace. You may choose to focus on a situation in your life where you need patience, confidence, or forgiveness.
As you come into this space you created, you will feel a sense of calm and outside noises will fade away. Breathe in, breathe out, and feel your stress melt away.
Click here or on the thumbnail below to enjoy this Youtube video “30 Minutes of Calming Relaxing Meditation Music“ that I put together with the expertise of video producer, Kelly Black. Each track of music was hand-selected by me. If you have ideas for other video tracks, please let me know. Namaste.
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