Knowing what meditation is and its many advantages can help us learn how to meditate properly. This will motivate us to practice guided meditation on a regular basis, which will help us achieve greater mental calmness and gain a better understanding of ourselves and our experiences.
Step 1: Getting started
Make an effort to include it regularly in your routine. Make a place where you can sit every day at the same time. Most individuals appear to function best in the mornings, so discover a time that works for you. It doesn’t matter where you do it as long as you won’t be disturbed. Finally, feel free to dress however you choose, however you might want to take high heels off or relax ties or belts.
Step 2: Take a deep breath
You look away, softly focusing your eyes on the center of the horizon. Breathe in through the nose and out through the mouth for five full, audible breaths. Allow your eyes to close as you take your final breath.
Step 3: Let your thoughts run
Slowly inner your thoughts. From head to toe, examine your entire body for any stress or discomfort. Take note of what you discover without attempting to alter it. Repeat the scan, but this time pay attention to which areas of the body are calm. To complete each scan, allow 20 seconds. Now pay attention to your thoughts. Without attempting to change them, take note of any thoughts that come up. Gently take note of your underlying emotions, just being conscious of them without passing judgment. It’s okay if nothing stands out, too.
Step 4: Ask yourself “Why”
Think about why you’re seated today for around 30 seconds. Any anticipation or wish you have brought along should be acknowledged and let go of. Spread the love by taking a time to reflect about the wider implications of practicing mindfulness today. Being more at ease makes you feel better, which benefits everyone you come into contact with throughout the day, from spouses to bus drivers to coworkers. Recognize this rippling effect. Nothing to achieve: Before you continue the session, tell yourself that there isn’t really anything you need to do; your only responsibility is to sit through the entire time. Beyond that, there isn’t really anything you can do in the traditional meaning of the word.
Step 5: Breathing is important
Pay attention to how you’re breathing. Simply watch the rising and falling sensation it causes in your body without attempting to alter it. Pay attention to your abdomen, chest, shoulders, or any other area of your body where these sensations are present. Observe each breath for a short while, observing whether it is deep or shallow, long or short, rapid or sluggish. Start counting your breaths in silence, starting with one as you inhale and ending with ten as you exhale. start over at 1 after that. Thoughts will undoubtedly arise when you do this, and that is very acceptable. If you become aware that your mind has wandered, simply direct it back to your breathing.
Step 6: Let your mind be free
Spend 20 to 30 seconds sitting still. You can feel overwhelmed with ideas and ambitions or serene and in the moment. Whatever transpires is entirely OK. Take advantage of this opportunity to let your mind wander.
Step 7: Close to finish
Regain awareness of your bodily sensations, including those of the chair beneath you, your feet making touch with the ground, and your arms and hands lying in your lap. Take note of everything you can see, touch, taste, and hear. Open your eyes gradually when you’re ready.