We have all heard about how meditation helps us focus and decreases anxiety. Yet, so many people give meditation a try and give up soon after. With a little commitment, everyone can reap the benefits.
Start small: You don't have to sit for more than 5 to 10 minutes. The idea is to get yourself accustomed to sitting still and focusing on your thoughts. Timing can always be increased gradually. This is not a competition or a race. You can always increase time later. Try to meditate at the same time every day, so it becomes a habit.
Create a space: Assign a specific spot in your home for the meditation practice. Make sure that you are comfortable, whether you are sitting on the floor or on a chair. Let your palms face the sky. Keep this space clear of all distractions such as gadgets and noise.
Be in the present: Don't think about the past or worry about the future. Focus on the now. Take a meditation for beginners class if need be to learn how to become totally present. A teacher can guide you through the process of learning to listen and suspend judgment. You will learn to pay attention to tension in the body. It is all about creating awareness.
Focus on the breath: Breath control is an important part of the meditation practice. You will learn how to take long, deep breaths. The idea is to feel it move through the entire body and bring calmness.
Feel the body: One important aspect of meditation for beginners is to bring attention to every part of the body. Start at the bottom - your toes and work all the way up to the crown. The mind will of course wander off. Gently bring your attention back to the breath.
Practice regularly: Just like everything else, practice makes perfect. If need be, use an egg timer to give you an idea of what 3 or 5 minutes in meditation feels like.
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