8 Ways to Meditate to Calm the Mind - Meditation Guide for Beginners
Everyone can learn how to meditate to help calm the mind. Meditation is an activity to train the focus of the mind to feel calm.
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:
+ Find the Most Comfortable Position
Choose the most comfortable position and place to meditate. Make sure we can concentrate well. If you are in the room to relax your body, you can light candles with aromatherapy and turn off the lights so you can focus better.
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 clothes, don't wear jeans and tight clothes. Set the alarm to determine the meditation time; 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.
+ Make Body Relax
Close your eyes and inhale through your nose, then exhale slowly. Do this for a few minutes until the body is completely 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 if you want to look down. By looking down a little, your wardrobe will expand, making it easier to breathe.
Get rid of all negative thoughts.
While holding your breath, throw away all negative thoughts that exist. Likewise, in eating, our subconscious helps to release all the negative energy in the head.
Focus on Meditation Goals
First, determine why you want to meditate, such as relieving stress, honing creativity, or building a spiritual connection.
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+ Focus 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
During the meditation process, there must be times when we think about other things. 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 soft music to help you relax