Everyone can learn how to meditate and use it to help them relax. Meditation is an activity that trains the mind's concentration to feel peaceful.

How to meditate itself can be done anywhere, such as in a car in a traffic jam. This can be done by just sitting quietly and breathing for 15 minutes.

When a person experiences stress, the body will release hormones that cause heart rate, blood flow, and blood pressure. By doing meditation, the heart rate and blood flow will return to normal.

In addition, meditation is also effective for activating waves in the brain that play a role in concentration, memory, and awareness. Meditation is also believed to be able to produce positive emotions that stimulate a happy effect.

Several types of meditation can be done, and the most familiar is yoga. In general, meditation is divided into concentration meditation, where we focus on a single sound, breath, or spoken word. And mindfulness meditation, where we will be aware of feelings, thoughts, or sounds that pass through the mind.

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Here are some stages of how to meditate that can be practised:

A. Find the Most Comfortable Position

Choose the most comfortable position and place to meditate. Make sure we can concentrate well. Suppose you are in the room to rest your body. In that case, you may light aromatherapy candles and turn out the lights to improve your concentration.

Also, use pillows for sitting on the floor. By using a pad, it will keep our bodies upright and not bent.

Wear Comfortable Clothes

Wear comfortable clothing; avoid wearing jeans or anything too tight. Set the alarm to determine the time of meditation. For beginners, do a short session first for 5 minutes. Then, if you are used to it, you can do it for a duration of up to an hour.

B. Make the Body Relax

Close your eyes and inhale gently through your nose before slowly exhaling. Repeat for a few minutes or until your body is fully relaxed. Feel positive energy enter your body and as you exhale, imagine all the stress or disturbing thoughts go away.

Bring your chin to your chest as though looking down. Your clothing will expand if you glance down a little, making it easier to breathe.

Get rid of all negative thoughts.

Throw aside any bad ideas while holding your breath. Likewise, in eating, our subconscious helps to release all the negative energy in the head.

Focus on Meditation Goals

First, identify why you wish to meditate, such as stress relief, creative enhancement, or spiritual connection.

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C. Focus Your Attention On The Breath

Focus on the positive. By concentrating fully on inhalation and exhalation, we will indirectly realize that all thoughts about everyday life can disappear by themselves. Try to focus on the breath comfortably, for example, with breath sounds.

Observe our breath

Focus and observe our every breath. Do not try to remember what the burden of the mind felt. Don't try to keep the breath by thinking, but become aware of it by touching it.

Concentrate and don't get distracted easily

There must be periods when we think about other things throughout the meditation practice. But, try to refocus with our breathing and immediately throw these thoughts away.

Benefits of Meditation

So far, meditation provides peace of mind and soul, thus making emotions more stable. These benefits can be obtained in daily activities if we regularly do meditation.

Now, 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. For emotional health, meditation is also beneficial for:

Support focus ability
Reduce emotions
Reduce negative thoughts
Increase self-awareness
Improve sleep quality
Boost the immune system
Train yourself to manage stress

Tips for Meditation

Turn off the phone before starting meditation
Do regular meditation before bed to help the brain stop the thought process so that it will make us more relaxed
Listen to calm music for relaxation

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