One of the ways to fight anxiety, feeling of being drained, overwhelmed, and stress is meditation. You can start meditating whenever you feel the need to. Maybe you want to become more focused, improve your relationships, or have some higher developmental goals.
Meditation benefits our bodies in many ways. It is the training of our mind like physical exercises train our body. It provides relaxation and space from the daily hustle and bustle of life. It is like taking a step back from your daily hectic routine.
The silence and stillness achieved through meditation reduces stress, provides time to introspect, and reduces anxiety. It provides a feeling of tranquility and rejuvenation.
Meditation has many benefits which are scientific and proven. It is proven to improve blood circulation, lower the heart rate, regulate blood pressure levels, and reduce blood- Cortisol levels. Which also helps in improving immunity.
With the convenience of meditation at home contemporary scenes have changed. Now, everyone at work, family or school try to meditate for some time. The feeling of well being and happiness after meditation has made it a popular choice among people.
Meditation at home is quite convenient. You can sit in the comfort of your home, do it at whatever time you like, wear whatever you want. In the current scenario it is safe and also quite useful.
Wondering how to do meditation at home?
I am sharing a step-by step method to follow for how to meditate at home.
Steps for meditation
Step 1- Think about when and where to meditate. Think about a place where you can sit undisturbed, with less noise. Now, fix a time for your meditation. Adhere to the timing. Think about the time duration for which you will meditate. Try to fix a schedule so that you don’t forget about meditation.
Step 2- Now, sit in a comfortable position. There is no rule on how to sit for meditation. Try to find a pose where you feel the most relaxed. Don’t keep your body uptight and try to sit with your back straight. You can sit cross-legged or keep your legs straight, sit on the floor or on a chair. Remember, meditation is not about how you sit. It is about how you concentrate.
Step 3- Begin your meditation by breathing slowly. Take a few deep breaths. Keep your eyes open while doing this and gaze at some distance. The purpose of this step is to prepare your body and mind for meditation. Now, gently close your eyes.
Step 4- Notice your body, feel all your senses. Notice how you are sitting, how your hands feel. Try to be aware of all your physical senses- the sense of touch, sound, smell.
Step 5- Now with every breath notice how your body moves. Feel the movement of your chest, shoulders, ribcage with every inhalation. How your body fills with positive air when you inhale. Notice how your body moves when you exhale. Feel how your breath is travelling through your body.
Step 6- Think about the why? What is the purpose of your meditation? Think about what you are trying to achieve through it and LET IT GO. Meditation should not be done to achieve something. You should try to enjoy the complete joy of feeling calm and content rather than the need to achieve something through meditation.
Step 7- When you are meditating, it is very common for your thoughts to wander. You will find yourself thinking about the most random things when you sit to meditate. Whenever this happens, just try to bring back your focus on breathing.
Step 8- Be kind towards your wandering mind and your body. Try not to judge yourselves by your thoughts or feel overwhelmed by them. Don’t be harsh on yourself.
Step 9- Prepare to finish. Gently open your eyes, try to come back to your physical senses, notice how your hands are placed, notice how you are sitting. Try to become aware of your physical surroundings.
Step 10- Most importantly, carry this feeling of calmness with you throughout your day. Don’t just get up from meditation and go on with your routine in the same hectic way, instead try to bring this calmness and peace in your further actions. Voila, you are good to go.
By following these steps you can meditate at home. You can easily feel the benefits of meditation and the tranquility it brings.
Tips for meditation
- Meditation for beginners can feel boring and daunting. Beginners don’t usually relate to the concept of closing their eyes and not thinking anything. We know that it may seem funny. But the essence of meditation lies in this. For a beginner, even if you don’t feel anything after your first few sessions don’t lose hope and commitment. Try to make it a habit and soon you will feel the benefits of meditation dawning upon you.
- While meditating at home you can easily forget to do it. Try to keep reminders so that you don’t forget about your meditation schedule.
- Try to get comfortable with the idea of sitting for a while and doing absolutely nothing. Don’t feel anxious about sitting ideal. Instead use this time to reflect upon yourselves and you will discover yourselves in the ways which didn’t seem obvious to you at first. You will feel how meditation can reduce your anxiety.
- You can use external objects to help you focus- like a calming sound or noticing a spontaneous thing. These things can be used to help you concentrate along with your breath.
- The most important thing we will like to highlight is that please don’t TRY to meditate. Don’t think that meditation is something you need to work hard on. It comes naturally. Don’t feel disheartened if you cannot focus. Give some time to yourself, do meditation regularly and you will find how it will start coming to you naturally, the peace and calmness.
- Another mistake is that you are not consistent. Meditation for beginners is tough because they are not regular in their practice. They are not able to find the time. Especially when you meditate at home, you tend to procrastinate. Be regular in your practice. Do it only for 10 minutes every day, but remember to do it regularly.
- Keeping very high expectations from meditation is a mistake that is very common. You want to feel divine and spiritual after every session. This is not necessary. You may feel good after some sessions, but you can end up feeling miserable after some. It all depends on the thoughts in your mind, what kind of a day you are having. It is not necessary that every session will give you divinity and absolute bliss.
- People tend to try very hard to control their thoughts. You tend to force it on yourself that you don’t have to think anything, that you only need to focus. You need to understand that it is very normal for our minds to wander when sitting idle. Whenever this happens, just try to focus and you will be good to go.
Meditation benefits your mind, soul and body. It is a habit which can easily improve your lifestyle and health. Speaking of facts, meditation is known to have cured chronic pains, reduced the stress hormone- Cortisol, improved symptoms of depression and increased focus.
This step-by step guide shows how easy it is to meditate at home. At the time of pandemic it is the safest and most convenient option. It’s a method which can be followed easily.
With the help of meditation you can change your outlook towards life, train your mind to be optimistic and healthy by blowing away negative thoughts. Meditation has a connotation of being religious where we think of people sitting under a tree, cross-legged and going ‘ohmmmm’. But this guide teaches you how simple it is and how easily can it be done in your home, where you can do it wherever and however you like.
Negative thoughts, anxiety are very common in this scenario. It is important to keep our minds happy and healthy. Meditation can help you achieve mental peace and thus should be made a habit in your daily routine.