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How often do you find yourself running short of time and energy at the end of the day? In the daily humdrum of life today, your day is likely to be filled with multitasking with little time to spare for yourself. It surely takes its toll in the long run. With too much to do and limited time to spare, stress is created.
Stress builds up in the body and accumulates in the cells as toxins. Over time, these toxins manifest as various diseases as you age. So it is very important to check stress at the very beginning. It cannot be avoided but we can surely learn how to manage it, right?
Why Should You Meditate?
Meditation is the best way to deal with stress.
You clean your room and surroundings; you clean your body by bathing and brushing your teeth daily, isn’t it? In the same way you create toxins in your mind too that need to be cleaned up.
Anger, frustration, anxiety, mood swings and jealousy are the negative emotions that you experience from time to time. These store up as emotional toxins in your body cells and manifest as ailments eventually. So, just like your body and environment you need to manage this mental garbage too. Meditation helps you detox!
Meditate for 10-20 minutes a day daily. It is absolutely free and without any side-effects.
How to Prepare for Meditation
Now let us explore how to meditate.
- Create a serene environment – At the start, set up a quiet corner or room with minimal distractions to meditate. Ask your family not to disturb you for the next half an hour. Keep your pets away. Switch off your mobile phone and television. As you learn to meditate, eventually you will be able to do it anywhere- in a crowded bus, park or market place.
- Sit comfortably and relax – Make sure you sit comfortably when you are going to meditate. You can use cushions or a meditation chair to keep your spine erect and body relaxed. Avoid sitting directly on the floor without a mat. Alternately, you can also meditate while walking or doing an activity like ironing, cooking etc.
- Focus on your breath -When you are preparing to meditate focus on your breathing. It will be rapid to start with, but will become slower as you continue to breathe. With every inhalation, feel the energy flooding your body. With every exhalation, feel the body relax more and more. You will slip into meditation even before you know it.
- Observe your thoughts – If you find your mind flooding with thoughts, do not resist them. Let them bubble up and vanish. Just observe your thoughts and feelings like an outsider. Just like a clogged up pipe stinks at first when you clean it, your mind is releasing all the pent up thoughts. When you flush more water down the pipe, it eventually clears up, doesn’t it? In the same way, when you continue to meditate and breathe, your mind gets rid of all the good and bad stuff and starts shining.
Simple Meditation Techniques
There are some ways in which you can meditate anywhere anytime:
- Breathe Deeply – Breath is the connecting link between the outer world of activity and inner world of silence. Focus on your incoming and outgoing breath. Breathe slowly and deeply. It is natural to breathe that makes meditation happen. If your attention wanders, simply turn it towards your breath again.
- Taking Attention to Body Parts – While you breathe slowly and deeply, take your attention to different body parts one by one mentally. Start with your feet and move up to your legs, knees, thighs, hips, tummy, chest, shoulders, arms, back, throat, face and head. Scan your body parts and relax with each outgoing breath. You can do it sitting or lying down. You can also do it before bedtime.
- Chant a Mantra or a prayer – Take up a mantra or a prayer that you like most and chant it slowly with awareness. You can do it while sitting or walking. The point is to keep your awareness on the mantra and your breath. Mantra can also be given to you by a master. It can be either ‘japa’ mantra (vocally expressed) or ‘ajapa’ mantra (mentally expressed).
- Guided meditation – You can join a meditation class or simply play a guided meditation audio. Sit relaxed, close your eyes and follow the instructions coming through the audio guide.
What Do You Gain Physically From Meditation?
There are several physical benefits that you can get from regular meditation.
- Relaxes Muscles – It helps relax your muscles and boosts your energy, vitality and body strength.
- Improves Immunity – It enhances your immunity level and increases exercise tolerance.
- Checks Ageing – It reduces the movement of free radicals and checks early signs of ageing.
- Heals the Body – It relieves symptoms of pre-menstrual syndrome and enhances post-operative healing, and cures headaches and migraines.
- Relieves Anxiety – It relaxes your nervous system and relieves anxiety and depression.
- Improves Breathing – It increase the oxygenation of lungs, decreases the respiratory rate and relieves asthma.
- Reduces Cholesterol and Blood Pressure – It lowers bad cholesterol and high blood pressure and keeps your heart healthy.
- Checks Weight Gain – It helps you with weight management,
What Are The Advantages of Meditation?
There are countless ways in which meditation is good for you.
- It relaxes you mentally and relieves stress and tension.
- It enhances your productivity and efficiency levels.
- Improves your concentration and memory.
- Enhances your creativity, confidence and intuition.
- It boosts your serotonin levels, mood and behaviour.
- It develops emotional maturity, empathy and tolerance.
- It reduces aggression, road rage and restless thinking and worrying.
- It helps resolve your fears and phobias.
- It improves cordial relations at home and at work.
- It develops your will power, perceptual ability and motor skills.
- It reduces dependency on drugs and relieves insomnia.
How Meditation Boosts You Spiritually
Meditation helps you handle the stress of day to day life.
- It keeps you positive, peaceful and happy.
- It helps keep things in right perspective.
- It makes you aware and takes you inward.
- It helps bring your mind, body and spirit in harmony.
- It helps increase acceptance and forgiveness of yourself and others.
- It takes you on the path of self-actualisation and makes you experience oneness of creation.
It is simply too good for you to not do it, isn’t it? When are you going to start meditating? Let us know in the comments how meditation has helped you to encourage those of our readers who haven't started yet to get started right away!