Research has shown that regular meditation can reduce stress, lower blood pressure and increase mental clarity. Who knows that shutting off our minds can be an indispensable tool for living a longer, richer life? We’ve got 5 easy steps from Murad.com to help you start a meditation practice and find your inner zen.
Find a quiet spot.
Take time in the morning before everyone in your house is awake and chose a quiet place where you won’t be interrupted. Some might find a spot in a park, on the beach or some other soothing setting but you can actually stay at home but make sure there’s nothing and no one around to disturb and there are no gadgets (except for a timer) near you. It doesn’t really matter where, as long as you can sit without being interrupted for a few minutes.
Set a timer.
You may use a kitchen timer or a timer app on your smartphone. We suggest starting with 5 or 10 minutes. Let your mind run free, observe your thoughts, and explore yourself. Commit to yourself that you will not get up until the timer goes off. Let the timer tell you when to stop. If you’re new to meditation, you might find yourself wanting to stop or being bothered at some point. But don’t give up.
Sit comfortably.
The most important thing is to be comfortable. You need to relax and be calm in order for you to draw strength from within you. You don’t actually need a fancy meditation pillow or to sit in a lotus position. You can sit on the floor, or on a chair – wherever you’re comfortable. Just make sure your back is straight and your head is up until the timer goes off. Experiment. See what works for you.
Focus on your breath.
Meditation mainly focuses on breathing. Just like posture, taking deep, purposeful breaths allows you to focus on what your body is doing right now, in the present. Simply close your eyes and inhale as deeply and comfortably as you can through your nose. Then exhale slowly and gently through your mouth. Notice your belly rise and fall with each breath. Listen to your breath. Feel it in your nostrils and your throat. While you’re melting into sensation, breathing also reduces your heart rates and relaxes your muscles.
Watch your attention.
This step is the hardest for most people. Your biggest block to meditation is your mind. Your mind might be wandering off into a never-ending place of thoughts but make sure you return your focus back to your breathe. No judgment. No frustration. Just keep returning your focus back to your breathing until the timer goes off. This part gets easier with practice.
Like everything else, meditation only improves with regular practice. Simply make it part of your daily routine. Good luck and Namaste!