Meditation For Beginners
In today’s extremely stressful and fast paced world, people are always looking for new ways to relax. Stress is a huge factor in so many ailments, including heart disease and related conditions. To avoid having complications due to stress, it is important to find a way to unwind and let all that stress go. Meditating is one way to do it, and it only takes a few minutes. All it takes is a little bit of time and an open mind in order to really reap the benefits of meditation for beginners.
Meditating helps by calming your mind, which is the source of so much stress. When you think too much about something, especially work or personal problems, it puts your entire body on high alert, causing all kinds of potential problems. If you could calm your mind, some of that agitation melts away, and your body is not overworked as much.
The first thing that everybody who is new to this should know is that you need a quiet setting. There should be no television or other distractions. There should be no loud sounds at all, that includes ones from outside. The room should also be relaxing for you, and should not be somewhere that causes stress.
You also need to set aside a block of time each day. The relaxation technique of meditating cannot be rushed. If you rush through it, you may find that it is not only relaxing, but may be causing you even more stress, which is the exact opposite of the desired affect. Even if you have to put some time into your schedule each day to do it, then find that time and pencil in some relaxation.
You really do not need a ton of time, especially in the beginning. Start out quite slow, perhaps two minutes per day. This gets you used to setting minutes aside for your mental health, and lets you ease into the practice. After a week or so, increase your minutes, perhaps to five per day. Each week, gradually increase for a few minutes until you get up to an amount that feels right and allows you to really relax and feel better. For some people, this 15 minutes each day. For others, it may be a half hour every other day. Try differing intervals and stretches to see which is right for you
As you breathe in, try to be aware of what your body is doing. Be aware of the expansion of your chest as you inhale, and the way your chest goes down as you exhale. Feel your diaphragm contract as your chest rises and falls with each breathe. Doing this keeps you focused and in the moment, and helps quiet your mind. For most people, quieting the mind is the reason why they find it hard to meditate properly and get the beneficial affects of it. Focus only on what you are doing in the moment and you will find yourself relaxing and feeling better almost immediately.
Some people need complete silence, others like music. Though outside news is largely an obstacle to great meditation sessions, proper music may actually enhance it. Find a CD or . Mp3 of music you find relaxing. There are many pieces composed expressly for this practice, so seek them out and try a session with music. If you find yourself enjoying it more, keep the music. If you find it distracting, then do it in silence.
Just remember to time yourself. You may find meditation so relaxing that you lose track of time, and you do not want to be late for something since you spent too long doing it. That would just cause more undue stress, which defeats the purpose. Time yourself, try different intervals, and see how much better you feel by trying this storied, ancient practice.