8 Meditation Guide For Beginners
Everyone can learn how to meditate to help calm the mind. Meditation is an activity to train the mind's focus to feel calm.
The meditation method can be done anywhere, for example in a car in a traffic jam. This can be done by just sitting quietly and controlling your breathing for 15 minutes, meditation guide.
When a human has tension, their body releases heart rate, blood flow, and blood pressure hormones. Via meditation, the heart rate and blood pressure return to normal.
Apart from that, meditation is also effective in activating the brain waves that play a role in concentration, memory and awareness. Meditation is also believed to produce positive emotions that stimulate a happy effect.
Several types of meditation can be done, the most familiar of which is yoga. Meditation is usually split into two based on technologies. Concentration meditation, where we will focus on a single sound, breath, or spoken words. And mindfulness meditation, where we will be aware of the feelings, thoughts, or sounds that come to mind.
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Here are some stages of meditation methods that can be practised, best meditation guide :
1. Find the most comfortable position
Choose the most comfortable position and place to do meditation. Make sure we can concentrate well. If you are in the room to make your body more relaxed, you can light candles with aromatherapy, and turn off the lights to concentrate more.
Also, use a pillow for sitting on the floor. Using pillows will keep our bodies upright and not bending over.
2. Wear Comfortable Clothes
Wear comfortable clothes, don't wear clothes with jeans and tight. Set the alarm to determine the meditation time, for beginners do a short session for 5 minutes first. If you are used to it, we can do it with a duration of up to one hour.
3. Relax your body
Close both eyes and inhale through your nose, then exhale slowly. Do this for a few minutes until the body is completely relaxed. Feel the positive energy going into your body, and as you breathe out, imagine all the stress or distracting thoughts being wasted.
Bring your chin to your chest as if you want to look down. When you lean a little sad, your stomach opens, and you can breathe comfortably.
4. Get rid of all negative thoughts
While catching your breath, throw away any negative thoughts that are present. Eating, our subconscious mind indirectly helps to release all negative energy in the head.
5. Focus on Meditation Goals
Determine first why we want to meditate like relieving stress, honing creativity, or building spiritual relationships.
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6. Focus on the breath
Focus on the positive. By concentrating fully on the inhalation and exhale, we will indirectly realize that all thoughts about daily life can disappear by themselves. Try to concentrate on the breath comfortably, for example, with a breath sound.
7. Observe our breath
Focus and observe each of our breaths. Don't try to remember what your mind is feeling. Don't try to perceive the breath thinking, but be aware of the breath by feeling it.
8. Concentrate and don't be easily distracted
During meditation, there must be times when we think about other things. But, try to refocus with our breath and immediately get rid of these thoughts.
Benefits of Meditation
So far, it is believed that meditation can provide peace of mind and soul, thereby making emotions more stable. This benefit can be found in daily activities if we regularly meditate.
Meditation has also been widely used to treat various mental and physical disorders, such as addiction to nicotine and drugs, depression and anxiety, pain, and high blood pressure. Meditation is also beneficial for emotional health:
- · Supports focus ability
- · Reducing emotions
- · Reducing negative thoughts
- · Increase self-awareness
- · Improve sleep quality
- · Boosts the immune system
- · Train yourself to manage stress