Meditation (from Latin meditatio – thinking, more precisely from the verb meditari, which in different contexts means “to think”, “mentally contemplate”, “to generate ideas”) is one of the most effective tools for coping with stress. It is free of charge and it has no side effects. Put simply, meditation occurs when you find a way to turn off all external irritants and “noise” and remain alone with yourself and with your thoughts. At this moment, there is only “here and now”. Everyone has their own way to enter this state, and your task here is to experiment with music (or without), place and time of meditation.
HOW DO YOU MEDITATE?
- Learn to set aside time. No more excuses! Just as you make time for eating or showering, you need to make time in your life to take care of yourself. When you create tranquility, you help your body and mind eliminate the aftermath of daily stress.
- Plan well ahead. Come up with a question or an intention that you want to meditate on that day.
- Disconnect completely. This is one of the crucial points. Do not read news, Facebook, Instagram or watch TV! During meditation, put your phone in an airplane mode or “do not disturb mode”. The essence of meditation is to isolate oneself from all external distraction and turn one’s gaze inwards. The last thing you need to be thinking at this moment is an unpleasant message or terrible news.
- Get personal. What do you want to improve in your life? What is your focus and intentions today?
- Start small. If 10 minutes is too much for you, start with 5 minutes and gradually add one minute each week. Then add another meditation during the day – in the morning or at lunchtime if you usually meditate before bed.
MEDITATION FOR BEGINNERS
- Set a timer for 10 minutes (or 5 for a start);
- Sit on a firm surface with a straight back (floor, rug, or chair) to improve the flow of energy through your;
- Think about the aim of your meditation today;
- Look into the distance and fix your gaze on one object. Take five deep breaths in and out. Then close your eyes and breathe evenly;
- Pay attention to your body – are you sitting striaght, or do you tend to lean more to the left or to the right side? Is there a feeling of strain in the body, or is this easy for you? DO NOT CHANGE BODY POSITION, just take a mental note of it;
- Listen to the noises around you – are there any sounds nearby or far away?
- Now, look inside yourself, into your body. Start at the back of the head than gradually go down – forehead, ears, lips, shoulders, and so on to the very feet. Pay attention to your sensations in each part of the body. Relax your muscles as you go from one body part to another, taking a mental note of how you feel;
- Be mindful of your breathing – inhale, exhale, inhale again;
- Start counting – inhale (1), exhale (2), inhale (3), exhale (4). Keep counting until the timer rings. During this time, different thoughts will come to your head, pay attention to them but focus on counting the breath. Don’t judge your thoughts, but observe them instead. If you lose count, just start counting again. With time and experience, you will learn not to be distracted;
- When the timer goes off, begin breathing normally again. How do you feel? What are the sensations in your body? What thoughts and emotions do you have?
For me, meditation is one of the ways to live consciously. How often do you meditate? I would be very happy if you manage to do a meditation for beginners today before going to bed and let me know your thoughts on it.
If you want to change your lifestyle or make it healthier, but are no sure how, I can help. Drop me a line on info@mariakravchuk or sign up for a free consultation (30 minutes) with me.