Meditating is one of the oldest and most effective ways to relieve stress while promoting overall health and wellbeing. But, it can seem intimidating, especially for people who are new to meditation.
Fortunately, these simple meditation exercise methods make it easy for you to begin incorporating meditation into your health and wellness routine.
The basic premise of this simple meditation exercise is simple: focus your mind on a singular point or object. You can focus on literally anything. Perhaps you’ll choose to focus on your breathing, or a repetitive sound, or an object.
Whatever you choose, the object of this exercise is to practice focusing on that singular thing. As your mind begins to stray, refocus it on your object of concentration. As thoughts pop into your head, let them go.
This practice can help you to relieve stress, it’s a great meditation tip for anxiety, and it can improve your ability to focus and concentration in your everyday life.
Let’s take a closer look at how you can incorporate concentration meditation into your life today.
This simple meditation exercise can help you learn to master the first stage of meditation, which is to eliminate distractions while clearing your mind and achieving a more lucid state.
You’ll want to find a quiet, comfortable place to practice. You may wish to sit in a traditional lotus position or any position that you find comfortable. The most important thing to remember when it comes to meditation posture is that your back should be straight, to avoid your mind from becoming sluggish or tired. Once you’re comfortable, it’s time to close your eyes and focus on your breathing.
Breathe in through your nose and out through your mouth (this is also one of the most helpful breathing techniques for anxiety.) Without trying to affect your breathing in any way, focus on the act of breathing. Concentrate on the sensation you feel as the air enters your lungs through your nose, and exits through your mouth.
At first, it will be difficult for you to focus on your breathing. You’ll want to give in to the different thoughts inside your head. But, as you refocus yourself on your breathing over and over again, you’ll be able to concentrate more deeply and enter a deeper state of meditation.
Consider lighting a candle or using essential oils while practicing this form of meditation. Essential oils for holistic therapy are readily available in many different types. You’ll find essential oils for seasonal allergies, stress relief, headache relief, and tons more.
One of my favorite times to practice breathing meditation is while taking a bath. DIY Epsom salt baths or a few drops of essential oil can help to transport your body further and allow you to focus on your breathing.
Walking meditation is a traditional meditation practice that’s been used for centuries. Walking meditation can be an especially good way to spend your lunch break at work, or any other time you’d like to de-stress and refocus yourself.
All you’ll need to do is get yourself outside and start walking. As you walk, focus on your feet. Try and feel the different aspects of your step, like when your toes lift off the ground, when your toes touch back onto the ground and when your foot is flat. Keep your mind focused on your feet and on the different sensations you feel as you walk.
As your mind wanders from your walk, return your focus to your feet. Over time, you’ll get better and better at this type of meditation, and you’ll be able to utilize it on longer walks. Plus, it’s a great way to get your blood pumping and your heart rate up, without even feeling like you’re exercising.
Mindfulness is one of the most important concepts in meditation. It is the practice of being grounded and present in one’s surroundings. You can also break bad habits with mindfulness.
It may seem foolish at first. Aren’t we always present in our surroundings? In a way, we are. But, how often does our mind wander to anything but the task we’re tending to at the moment? Before you know it, it’s easy to find yourself caught up in a wave of distractions.
Mindfulness can help you to become more present in what you’re doing, and in turn, it can help to relieve stress and quell the feeling of being overwhelmed. While there aren’t any magical steps to mindfulness, it’s something you can cultivate through different techniques.
This practice can teach you a sense of contentment in the moment, and allow you to experience things you do every day in a way you never have before. It’s a simple meditation exercise you can easily try today.
As an example, you can practice mindful immersion while vacuuming or sweeping your floor. Instead of allowing your mind to drift off, focus on the task at hand. Examine every aspect of your motion as you push and pull the vacuum or the broom.
Focus on each step of the process, and the progress you’re making as you clean. Continue to refocus your mind on the process of the task as new thoughts pop into your head. Align yourself with your task, physically, spiritually and mentally.
Eating mindfully is another meditation technique that’s easy for beginners to engage in.
Mindful eating refers to your ability to be present and experience all the different sensations that come with eating a meal. By taking the time to focus on the meal itself and the different sensations we feel as we eat, we can refuse stress and anxiety while being more present in the moment.
Pay special attention to the temperature, texture, and taste of your food. Focus on these different aspects and allow yourself to be present as you enjoy your meal.
Other Ways to Practice Mindfulness
You can practice mindfulness in virtually every aspect of your life. Some great new ways to practice mindfulness include different types of yoga, listening to music mindfully, therapeutic massage and more. Mindfulness can also help you to unlock moxibustion therapy benefits if you’re familiar with this type of eastern medicine.