- FIND A DISTRACTION-FREE AREA: While you can meditate anywhere, finding a quiet area that is free of distractions is helpful for many people, especially beginners. Even if you are meditating with your eyes closed, having a lot of visual stimulation around you can still be distracting.
- MUTE YOUR PHONE: This is time for yourself, so put your phone on silent. It won’t be long. If you’re the type of person who needs to be reachable at all times, plan to meditate during a period when no one needs to get in touch with you.
- GET COMFORTABLE: You’ll want to be in a situation and a position that is comfortable for you. Many people meditate sitting on the floor, on a pillow or on a mat, but do whatever works for you. You can even sit in a regular chair, stand or lie on the floor.
- FOCUS ON YOUR BREATHING: This is one of the main aspects of meditation. Steady your breath and pay attention to your breathing. Start by breathing normally and then gradually begin to slow your breathing. This may seem difficult at first and you may find yourself getting distracted or thinking of stressful things (“Oh no! I have to send that important email after lunch!”) but keep returning to your breath. When you’re first starting out, it can be beneficial to count your breaths.
- SPEND 10-15 MINUTES EACH DAY: Start off by setting aside 10-15 minutes each day to meditate. This should be time when you’re not expected to do anything else and when you won’t be bothered. However, if you can’t find this much time in your day, even a few minutes can be beneficial.
- DO WHAT WORKS FOR YOU: Everyone meditates differently and everyone meditates for different reasons. Think about why you are meditating and do what works for you. There’s no need to follow anyone else if you’re experiencing benefits.
Posted by Dr. Scott Wilson | 22-01-2016
Many people think of meditation as something of value only to monks and followers of “new age” philosophy. However, the truth is that meditation is something that can benefit all of us. It has been shown to improve focus, reduce stress, ease anxiety and improve memory. Meditation refers to a number of different techniques however, generally, the practice involves calming your mind and focusing on a single point while slowing your breathing and relaxing your body. The underlying goal is to promote relaxation, increase energy and an overall sense of wellbeing. In addition to the many benefits it provides, one of the great things about meditation is that it can be done just about anywhere, anytime and doesn’t require any special clothing or equipment in order to achieve its many benefits. You also don’t need to be an “expert” to get started. If you’re considering adding meditation to your plan for improving your overall health and wellness, here are a few tips to get you started: