Meditation is a form of mental exercise that promotes relaxation, focus, and awareness of the body and mind. In Psychology, meditation is defined as “a family of mental training practices that are designed to familiarize the practitioner with specific types of mental processes.” It is also seen as a spiritual practice and is more about working with the mind and training in awareness. This, in turn, leads to an improved sense of presence, calm, attentiveness, and an increase in valued human qualities such as patience and empathy. It is a journey of enlightenment and self-realization. It is a habitual practice of training the mind to focus and redirect your thoughts towards positivity.
Given below is a comprehensive account for beginners as to how to start meditating.
- Sit or lie comfortably. Make sure you do not stretch your body too much, which may induce pain or any sort of discomfort.
- Close your eyes. You can also use an eye mask to cool the eyes so as to feel comfortable.
- Lose control, do not try to control the breath. Simply breathe naturally, without any attempt to alter the same.
- Focus your attention on your breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body—Observe your chest, shoulders, rib cage, and belly.
- It is advisable to take a deep inhale, expanding your belly and then exhale slowly, elongating the out-breath as your belly.
Don’t expect to be a master of meditation in one day. Give yourself the leverage of failing to concentrate for long. But do not quit. Practice daily.
Also Visit: Meditation 101: The Workshop for beginners