Everyone who is out there and want to start their meditation journey, even five minutes is a good amount of time to become comfortable with the process and to learn something new. Meditation is not new to the world and even science acknowledge it’s effects and benefits. Doing it doesn’t require any money or expensive stuff, it just require your time and space and you can get it’s amazing and wonderful benefits.
It’s a basic method which needs focusing your attention on your breathing in a quiet place. It’s a practice which simply called as Mindful Breathing. It helps in anxiety, negative emotions and depression. It helps to cool yourself down, makes you more relaxed and calm. Other benefits include more focus and better ability to concentrate. Incorporating it in your daily routine will be an amazing experience to you. So, let’s get started.
Time required
First important thing to keep in your mind is how much time you will actually need to maintain persistence. Minimum 15 – 25 minutes consider as good meditation time and if you can do more than that, it is best. But always start slowly and there is no need to rush to extend the time. So, start with 5 minutes and then extend it, once you are comfortable. Your mind and body will take time to adjust initially and then you are boom to go.
How to meditate
There are some basics you have to follow to have positive effects and it is required to understand the full process before getting into it. You must have read about it multiple times, the benefits, the amazing feeling experienced by others but you are about to feel and experience this and cheating on the basics is not going to help you.
So, understand the basics, try to follow them as much as possible and then go ahead to get the benefits and full experience.
1. Correct Posture
The meditation is a way of breathing in which it is important to have good posture. The inhalation and exhalation depends on the full air flow in your lungs. So, you need ideally be in sitting position with crossed legs but if you are not comfortable with it, lying down on the mat or a flat, stable surface is also good.
2. A comfortable space
Find a comfortable space in your home for meditation. You can use chair or mat for sitting position and can lie down on flat, stable surface. Cushion should be used while sitting so that hip part is higher than knee level. Always keep your back upright/straight but relax. Hands should be resting on the knees. Tongue can be placed on the roof of your mouth in front of teeth or wherever it is comfortable in position.
3. Tune your breathing
You just need to breathe, not short, not long one. Just do it the way it is, let it flow. Inhale the air and feel the flow going in your nostril, throat, chest and abdomen and exhale and feel the same process in reverse order. In beginners, you are not suppose to control the timing of inhalation or exhalation. It is a process which needs little practice first, once you are good to focus on your breathing, then take deep inhale (3 seconds), pause it (2 seconds) and exhale through your nose (4 seconds). In the end of meditation, go back to your normal breathing with complete focus on it. You will get there, just don’t force breathing timing on yourself. Just relax and calm with it.
4. Be kind to mind
It is easy to say to focus on your breathing and don’t think but it is very difficult to do but not impossible. While doing meditation, your mind will often wander around. It can start thinking about the day, the chores, work related things and multiple other things. It’s a part which you are not supposed to control too much, let it come back or you can redirect it back to breathing. Be kind to mind, don’t get frustrated or feel bad during meditation. It might happen multiple times initially but later you will have calm, relaxed mind with practice.
5. Time to follow
You can always start meditation with some time frame. You can start with 5 minutes if you are very busy and later increase your time. When we do meditation, even 1 minute feels like 10-15 minutes and our wandering mind keeps wondering how much long I have to do this. It is a thought usually go around in beginners mind. You will keep opening your eyes to check whether 5 minutes are over or not but interrupting the meditation again and again is not a good idea. A very easy solution for it is to put a timer on. You can use watch or phone but try to keep it little away from your space.
6. Don’t checkout immediately
After meditation, don’t jump back to do your work or chores. Once you finished with the meditation, open your eyes, try to relax your whole body, feel the difference. Take 2 minutes to do this process, appreciate yourself. Then, you can get up and go ahead with your day.
Doing Meditation everyday makes you calm, relaxed even in stress, anxious situations. You feel more serene and focussed.
Implementing meditation in your daily routine is a great way to improve the quality of your life. Choose to do it even for 5 minutes in your busy schedule. Feel the joy and reap the benefits.
Good luck with your new routine and tell us how you have felt after doing it ?
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