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Learn How To Meditate In 5 Easy Steps

Your eyes are shut, body relaxed, and you’re breathing while feeling every sensation in your body. You may be asking how you can have that in a world where you’re always busy with something whether it’s sitting in traffic during rush hour or inhaling your food during your lunch break. It can feel almost impossible to take a few moments and pause. This is where mindful meditation comes in.

According to The New York Times, “Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness.” Meditation also can “decrease blood pressure as well as cortisol (a stress hormone) and cholesterol; increase creativity; reduce anxiety, and strengthen your immune system.” as stated by SHAPE.

Mindful meditation allows us the opportunity to tune into our bodies and the present moment by practicing breathing techniques that bring our attention to our breath, and then back to our breath when we notice our attention has wandered.

We live in a culture where everyone is busy and it seems hard to justify making time for yourself. How can we take an hour to just sit still and breathe? However, you do not have to spend hours meditating. You can reflect, focus on your breathing, or just sit still for just a few minutes at a time and reap the health benefits of meditation. It can look different for everyone and still be effective.

Here are five steps to mindful meditation:

  1. Relax. Find a safe space that you won’t be interrupted. Then take a seat whether it’s sitting upright with your legs touching the ground, sitting criss-cross applesauce, or lying down.
  2. Time. Set a timer, if you’re new to meditation start out with five to ten minutes.
  3. Breathe. Focus on your breath. You should be inhaling deeply through your nose and exhaling, contracting your belly. Your eyes can be closed or fixed on something.
  4. Preserve. You may be struggling with a monkey brain but that’s totally normal! Simply redirect your focus when you notice your mind has wandered.
  5. Close. Gently lift your gaze or open your eyes depending on your preference.

Congrats! You just completed a successful meditation. How does your body feel? How do you feel? What did you notice?

Now, just because the clock has run out doesn’t mean you have to revert to the monkey brain way of living. “The purpose of mindful meditation is to become mindful throughout all parts of our life so that we’re awake, present and open-hearted in everything we do,” said Tara Brach, a popular meditation teacher based near Washington, D.C.

 

You may be asking yourself “what the heck do I do now?” Courtesy of Healthline, we’ve listed three apps that can guide you on your meditation journey.

Headspace
● Rating: 4.9/5
● Price: Free for basic service

Calm
● Rating: 4.8/5
● Price: Free for basic service

The Mindfulness App
● Rating: 4.7/5
● Price: Free for basic service

Good luck! We wish you peace of mind (pun intended).

Photo Credits: Unsplash, Pixabay, TellMeHow

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