Depending on where you are on your path of life be it- needing to discover a way to relieve stress, develop self mastery, find emotional and/or physical resilience, compassion, patience, love, or greater purpose, meditation will support you. If charting a new course or strengthening the one you’re on, this introduction to meditation might be the simple and straight forward article you need to start today.
Be open, stay committed, and have no expectations about the time you spend sitting in silence. Allow the thoughts to come, because they will. Over time you will begin to see and experience your path much differently. Don’t be surprised if you go on to share your new found perspectives and encourage others to start their practice. If you do, you can reassure them that it is really this easy.
Here is enough to get you started….
Meditation is used to cleanse as well as strengthen the mind, similar to cleansing the body of impurities and exercising to strengthen it. The act of meditation is simply to be present. It can be difficult to begin meditating and even more difficult to make it a regular practice, however the benefits from meditation are worth taking the time to master the practice. The easiest way to begin meditating is by focusing on the breath.
Mediation often results in relaxation, as well as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, lessened anxiety, lower blood cortisol levels, more feelings of well-being, and lessened stress. Meditation can even help increase creativity, develop intuition, and gain clarity. It has also been reported to help one feel more mindful and more connected to the world around them, and therefore more appreciative.
3-5 Minute Exercise
For a beginner to meditation, follow the following exercise for 3-5 minutes:
- Begin by sitting in a comfortable position on the floor or in a chair.
- Close your eyes.
- Breathe naturally.
- Relax your muscles.
- Focus your attention on your breath and how your body moves with each inhale and exhale. Notice your chest, shoulders, rib cage and belly move as you breathe. Don’t attempt to control your breath; just pay attention to it.
- It’s natural for your mind to wander. Simply return your focus back to your breath.
As you get better at this practice of meditation, try it for longer periods.
Make time in your schedule to sit in silence once a day. Waking a few minutes to meditate will create a peaceful habit that will have lasting benefit throughout the day. After work or before bed is another time that your mind and body will greatly appreciate. It sets the tone for the day as well as preps you for a great night sleep. You will intuitively know when the time is right to increase your practice beyond the initial 3-5 minutes. Like everything else that is worthwhile, stay patient and present.