Today, many people are looking for new ways to improve mental health and wellness. With the increasing popularity of mindful meditation, many wonder if they should add meditation to their wellness routine. Keep reading to learn more about meditation and what you can do to get started.

What is Meditation

Mediation is a practice that has been around for centuries. Thought to have originated in India, it is believed that the first meditation teachers were Hindu sages, who taught their disciples how to focus their minds to achieve peace and tranquility.

In modern day, the practice has been popularized in the west in recent years, giving more people assess to the numerous benefits than ever before. Today, people use it as a way to reduce stress and anxiety.  

Benefits of Meditation

Meditation is a technique that helps you focus on the present moment, reduce negativity, and increase creativity. By teaching you how to quiet your mind, mediation can help you learn to live in the moment and put hardships in perspective. 

There are numerous mental benefits that are achieved through meditation. The main benefits include:

1. Practicing stepping back from our problems
2. Quiets intrusive thoughts
3. Increasing self-awareness
4. Helping us focus on present
5. Reducing negativity
6. Creating patience and tolerance
7. Creates a re-set for the brain
8. Refreshes the mind and soul

How to Meditate

Starting a mindful meditation routine can feel hard when you begin, but like any wellness routine, you can slowly make it a habit over time. Here are the simple five steps you can follow to begin your meditation journey.

1. Sit in a comfortable position

Whether that means sitting cross legged or lying in bed, be sure to choose a position that is comfortable for you. Over time, you’ll work to send longer periods of time meditating. Comfort is essential to being able to focus your mind.

2. Breath in and out consciously

Breath consciously. Try to extend your inhale and exhale with each breath. It can be helpful to count as you breath to get into a consistent rate. Try counting to 3 on your inhale and 5 on your exhale.

3. Notice your body

Go through a mental checklist and release tension systematically throughout your body. Start with your head and neck and move down your body to your fingertips and them down to your toes. Take note of any areas of soreness or tension as you work to gain more awareness of your whole body.

4. Have a moment of stillness

Once you begin to feel completely relaxed, it’s time to work on complete stillness. For many, the hardest part of meditation is keeping intrusive thoughts at bay. What you’re making for dinner, stress at work, and that dress you want to buy are all things that can slip into your mind. Sometimes the harder you work to not think about anything, the harder it feels.

Completely quieting the mind is the intrinsic goal of meditation. Many people find success picturing their intrusive thoughts as clouds floating away from them. If you can’t keep your mind quiet for long in the beginning, don’t fret. Even just a few seconds is beneficial. Over time, you’ll gain more control over your thoughts.

5. Only go as long as you can

When your first start meditating, it may only last for few seconds. Meditation is about the journey not the destination. Turning meditation into a lasting part of your routine is better than trying to go for as long as possible. As long as you keep at it, you’ll eventually be able to meditate for longer.

Have you given mediation a try? How has mediation changed your life? Let us know in the comments below!