How to Meditate

how to meditate

What Does Meditation Do?

Meditation has been shown to reduce anxiety, depression, irritability and moodiness, improve learning ability, memory and creativity. In addition, it slows aging (possibly due to higher levels of DHEA), increases feelings of vitality and rejuvenation, reduces stress (it actually lowers cortisol and lactate levels), improves rest (lower metabolic rate and heart rate), lowers blood pressure, and higher blood oxygen levels

How to Meditate Right Now

Here’s a simple technique that will give you results in minutes:

  1. Sit comfortably,
  2. close your eyes, and tense up your whole body.
  3. Breathe in deeply through your nose,
  4. then breath out slowly through your mouth and release the tension from every muscle.
  5. Just feel each part relaxing, watching for parts that may hold onto tension, like a tight jaw.

If you still have tension somewhere, tense up that part again, then let it relax. It may also help to repeat silently “relax” as the tension drains. This will train your body and mind to recognise relaxation. Later you may be able to relax more easily just by repeating “relax” a few times.

It is important to breathe in through your nose as it brings more oxygen in to your lungs as it involves your diaphragm more. You can test this. Breathe with your mouth and you’ll notice that your breathing is shallower; then breathe through your nose and you’ll notice that your abdomen expands more as air is being drawn deeper into your lungs.

Allow your breathing to fall into a comfortable pattern, and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath.

If your mind is still too busy, try naming the distractions as a way of setting them aside. For example, say in your mind, “itchy leg,” “worried about work,” or “anger,” and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.

That’s it. Continue for five to ten minutes, or for 100 breaths. Afterwards, open your eyes and sit there for a few seconds. You’ll feel relaxed, and your mind will feel refreshed. And you’ll be better prepared for any mental challenges. That is the simple way to meditate.