In an over stressed world, meditation provides us with an escape from the hustle and bustle. It’s a way to quiet your mind and rejuvenate your spirit. If you are considering starting a meditation ritual or if you’re in need of a refresher course, here are seven steps to finding bliss in a matter of minutes – no vacation needed.
1) Serene Surroundings
You should always begin your meditation in a relaxing area. A place that is uncluttered, quiet and set to a comfortable temperature is ideal. If you’re a parent of small ones, this can be rather difficult but not impossible. Try meditating early in the morning or before bed, when tiny eyes are dreaming sweetly.
2) Avoid Harsh Lighting
When reaching the utmost state of relaxation, lighting is key. Avoid florescent lights and glares of televisions. Instead, opt for natural lighting by opening a window or lighting a few scented candles.
3) Follow your Breathing
This is a very powerful method of freeing your mind from the stress of the day. When meditating, be aware of your breathing. Notice how the air flows through you and then out again like a gentle wind. Don’t force your breath; let it ease in and out. This might be difficult at first, but it gets easier over time.
4) Resist Intruding Thoughts
As your mind begins to clear, you will begin to have passing thoughts. Resist the urge to follow those thoughts and instead, remain focused solely on your breathing.
5) Posture and Stance
Finding a good comfortable place and position in which to sit is very important. With your legs crossed in the classic meditation stance, straighten your back and sit tall. Tip your chin forward and rest your left hand in your right palm in your lap.
6) Sound
If you find it hard to follow your breathing, try focusing on a phrase such as “let go.” You can also repeat a meaningless sound to clear your mind.
7) The Eyes Have It
When meditating, your eyes should not be wide open nor should they be completely closed. This position is best described as a “sleepy state” or “barely open.”
Meditation has many mental and physical benefits. It releases stress, helps you find balance and allows your mind to refocus. In fact, a recent study showed that those who meditate whether by yoga or prayer lowered their blood pressure significantly. It also claimed the hospital patients who used meditation or prayer recovered more quickly as opposed to other patients.
If you enjoyed this article, you might be interested in Zen Meditation.
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About the author, Erin Matlock
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4 Comments On This Post
These are great steps to stress relief. Keeping a handle on your surroundings can make a big difference in your mental health. thanks for the tips.
@Mark – Me too. We tend to be in such a rush to get things done and often the best thing to do is take a few minutes and just breathe.
@Steve – Ah! The wonderful Theta state. :-) I still have trouble clearing my mind, so picking a focus point/sound/word is a must do to get into a truly relaxed mode.
Self hypnosis and meditation have a lot in common. In effect you’re inducing yourself into the same theta state. Some interesting tips you have there, particularly in relation to the importance of sound. Sometimes anything to divert our attention from intervening thoughts, even if it is a random sound, can help us enter into that meditative state.
Meditation is a great way to relieve stress. I always feel a lot less stressed out and much more relaxed after taking a few minutes to meditate and clear my head.