You may not think meditation is worth your time, but research has found that the practice can increase your focus, decrease anxiety, and provide other benefits.
Did you know, though, that it is also an incredible tool for helping boost brain power?
I also suspect that you have heard the many benefits of meditation but may be unsure what to do next. Right now, I will share a few things to get you started.
Meditation allows you to stop all of the “noise” and get in touch with your inner voice. It has been scientifically proven to help reduce stress, improve concentration and amp up happiness. As with everything, there is no “right” or “wrong” way. I am going to give you some good general tips so you can build this into your own unique meditation practice.
HOW TO START…
1. Find a quiet place where you won’t be interrupted for at least 5–15 minutes. The quieter the environment, the better.
2. Sit solidly. By this I mean, find a position, whether in a chair, on a floor cushion or wherever where you’re able to sit in a stable manner without leaning, perching or otherwise having to compensate for some irregularity.
3. Sit comfortably on the floor or a mat. Don’t attempt to cross your legs in any situation where you’ll be uncomfortable.
4. Sit up straight. Don’t strain, as this is counterproductive to meditation, but straightening your upper body from hips to head will make a big difference in the quality of your meditation (and it’s great for your posture!).
5. Allow your arms to flow parallel with your body and lay your hands on your thighs.
6. Settle in and make sure you’re comfortable — make sure there is no stiffness or straining to hold the position. Allow your gaze to fall naturally in front of you.
7. Once you feel comfortably settled, focus on your breath — the way it feels coming in and out of your body, the rhythm, and you can even mentally repeat a phrase for each inhalation and exhalation, even as simple as, “Breath In” on the inhale and “Breath Out” on the exhale.
8. Your mind will wander — don’t judge yourself. Just gently bring your focus back into the moment. The more you start to practice this, the easier it will become. Just stay in the moment — drifting away and back is a normal and desirable aspect of meditation.
9. Practice this for 5 minutes a day for a couple of weeks. It may be hard at first to find the time, but you’ll find you can carve that little bit of time out for the enormous benefits you will reap from it.
This seems like an over-simplified version, but I really want YOU to find your own level with meditation. Like anything else, it is incredibly personal and not a one-size-fits-all practice. The more you do it, the more personal it will become, and you’ll develop your own method that allows you to be fully present in the current moment.
Journal your thoughts and feelings about this process in a journal. You may start to see trends as your habits evolve. It’s a fascinating process! Questions? Let me know!
Previously published on Medium.
What’s your take on what you just read? Comment below or write a response and submit to us your own point of view or reaction here at the red box, below, which links to our submissions portal.
If you believe in the work we are doing here at The Good Men Project, please join us as a Premium Member, today.
All Premium Members get to view The Good Men Project with NO ADS.
A $50 annual membership gives you an all-access pass. You can be a part of every call, group, class, and community.
A $25 annual membership gives you access to one class, one Social Interest group, and our online communities.
A $12 annual membership gives you access to our Friday calls with the publisher, our online community.
Register New Account
Need more info? A complete list of benefits is here.
Photo: Getty Images