“Is this it? Am I doing it correctly? Am I there?” While meditation is a widespread practice nowadays, meditation might get a bit confusing for beginners. Questions like these are common as many still struggle to understand how to do it. If you have always been wondering how to meditate and do not know where to begin, start here.
There is a reason there are a number of people who meditate on a regular basis. According to science, meditation reduces stress, brings relaxation, increases creativity, enhances focus and self-awareness, helps manage negative emotions, and more. This is why those at the top their game practice this as well, from musicians like Lady Gaga and Paul McCartney, basketball legend Kobe Bryant to media mogul Oprah and businessman Bill Gates.
There are different types of meditation, such as the common type called mindfulness meditation where breathing is the main focus. These are the five basic steps to start meditation.
**1. Get comfortable.**This is where you find a relaxing position. Some sit on the floor or on a chair with their arms resting and palms up. Feel free to settle in. A quiet room or area is ideal where there are no nearby distractions such as a television, laptop, or a mobile phone.
2. Breathe deeply.Close your eyes, take in air through your nose slowly and deeply, and then exhale through your mouth. Feel every part of your body with each breath, hold, and release. Keep breathing deeply until your body has relaxed. During this time use your senses to be aware of your surroundings and recognize them.
3. Scan your body. This is where you do a “scan.” This means that you focus on your body and release any tension that it has. You can also begin from top of your head to your feet, or begin at your feet and go up.
4. Observe your thoughts. This is when you observe your thoughts and how you feel at the moment. Just let it be, and let it go. There are times you will notice your thoughts wander, and that’s okay. Focus again on breathing deeply and just let your thoughts be.
5. End the session. After some time, or if the timer is up, start to be aware of your surroundings once again, slowly, and open your eyes.
Some use a mobile app for a guided meditation while others do it on their own. The beauty of meditation is that one can start at one’s own pace, anytime, anywhere, and without any cost. There is also no requirement as to how long or how often one should do it. So whether you are ending a busy week, spending a quiet hour on a weekend, or needing extra focus during the day, just meditate, do it regularly, and you may just be on your way to reaping the benefits it can bring.