Meditation is one of the keys to an empowering, calming morning routine.
Meditation is one of the keys to an empowering, calming morning routine.
A meta-analysis of 47 studies on meditation shows that meditation can reduce psychological stress and improve mental health-related quality of lifeii. The simple act of sitting still and focusing on your breath can decrease the symptoms of depression, anxiety, and even alleviate pain.
The key in meditation is to focus on the present moment and the sensations traveling through your body while you sit still. Here’s a simple step-by-step explanation of how to do it.
1. Sit still in a comfortable position Don’t stand up, don’t lie down – sit with an upright posture. Some proponents of meditation practice meditation while standing up or lying down, but for most people it’s not a good idea. If you suffer from back pain or other conditions that prevent you from sitting upright for a few minutes, then consider lying flat on your back.
Unless you’re super flexible, forget about the cross-legged lotus position you’ve seen in movies and photos. The three most common and easiest positions for beginners are:
– sitting on the edge of a chair with your back straight. Your back has to be straight, unsupported by the chair. It can be as simple as that, though I find it more tiring than other positions.
– sitting cross-legged. It’s easy and common among beginners. Sitting on a pillow will make it more comfortable. I find it too straining for my back, hence I prefer the third option:
– seiza position. Fold your legs underneath your thighs and rest your buttocks on your heels. For more comfort, you can put a pillow under your rear.
Try all of these positions and find out which one works best for you. If you’re so inclined, get a meditation seat or cushion.
Set an alarm on your phone (just don’t use an obnoxious, loud alarm that will give you a heart attack) or better yet, use a meditation app. At first, three to five minutes is more than enough.
2. Close your eyes and focus on your breathing Simple counting – one (inhale), two (exhale), one (inhale), two (exhale) works best. You can also count each breath until you reach 100. At first, don’t expect to reach more than 20 before you lose your concentration. Don’t get angry – just start again from 0.
Once you get better at maintaining focus, you can stop counting your breaths and focus on the general feeling of relaxation spreading through your body.
3. Focus on the sensations in your body as you inhale and exhale Start from your feet and go upward, trying to relax every little muscle. Lose tension in your feet, calves, thighs, hips, stomach, arms, hands, fingers, neck, jaw, and so on.
You’ll be surprised how much tension you store in certain parts of your body – including tension in the places you weren’t aware of before, such as your chin.
If you lose your focus, bring it back to your breathing and the sensations in your body. Don’t get discouraged. It’s a part of the process.
Repeat the practice every single morning.
Don’t make your sessions longer until you become comfortable sitting still for five minutes. It’s better to add an additional minute every other week or so (or add a second session in the day), rather than get discouraged when you find yourself unable to focus.
Note you can also use meditative techniques during your day. Each time you get distracted, return to your breathing, regain focus and go back to what you were doing. Over time, your default response to getting distracted will be focusing on your breathing instead of on the distraction.
Source: How to Relax Stop Being Busy, Take a Break and Get Better Results While Doing Less By Martin Meadows