Family, work, studying, our expectations and those of others… Life is a constant source of anxiety and stress . Sometimes, we think that everything will be different once we have resolved our pending tasks, but it is normal to live under pressure. Learn to lead a healthier life with these 7 techniques to learn how to meditate and relax .
Meditation is an ancient Eastern practice. Its known benefits include relieving stress , increasing concentration , reducing anxiety , strengthening the immune system and promoting positive thoughts .
All that is needed is a feel for it, perhaps if one wishes to start meditating. Sit in a quiet and comfortable place on the floor or in a chair with your back straight and observe all the thoughts appearing in your mind and let them go!
That being said, it sounds super easy. However, meditation is one of the activities that requires a lot of discipline . Mastering meditation requires a lot of practice. It is an exercise and, as such, the first steps are the hardest. That is why it is useful to resort to some of these techniques to learn how to meditate and relax .
7 steps to learn to meditate for free and at home
If life is becoming too much for you, perhaps you might want to step out of it all for a little while, or up and leave, of course. Not everyone gets this opportunity, however. Then there is meditation; anyone can do it.
Learn to breathe
Breathing is a key tool in learning to meditate. It’s about directing your attention to the movement of air and how it affects your body. You can focus on your nose (cool air coming in and warm air going out), your lungs (how they inflate and deflate), or other sensations (such as a slight pressure on the top of your skull).
The breathing technique is very simple to carry out. First, breathe in through your nose for four seconds; then, hold for at least three in your lungs, and breathe out through your mouth for four seconds again. Don’t forget to empty and fill your lungs completely ; always pay heed to your breath. Gradually begin to breathe normally, through the nose, without forcing it.
Practice yoga
The benefits of yoga are undeniable and are closely related to those of meditation. Yoga is a physical discipline that allows the body to remain strong and flexible. But it is also a mental practice and a meditation technique that clears the agitation of thoughts and connects with the surrounding reality.
A practice that keeps you physically and mentally healthy sounds good. Can you imagine if that was your job?
Learning to meditate with the mirror technique
The mirror technique is another well-known kind of meditation. It’s a visualization exercise for the mind. You must place your hands on your knees while sitting in a chair with your back straight to complete the exercise. You have to be standing with your feet solely on the floor.
Are you in a comfortable position? Then, close your eyes and imagine that you are sitting in front of yourself. Visualize yourself a few meters in front of you and reproduce in as much detail your body, your face and your clothes. Look at yourself from one side, then from the other, from above and from below. Concentrate on that and nothing else.
Choose a mantra
Mantras refer to sounds that help you to let go of logical thoughts and the world of meanings. They are words that you repeat or sounds that you hear . Their function is that when thoughts arise (and believe us, they will do so incessantly), you return to that sound to clear your mind.
There are many types of mantra. The most traditional is Om , pronounced “aum.” It is considered the primordial sound of the universe and you can repeat it as many times as you need. But you can also create your own mantra or use the sound of a bell or bowl.
Active meditation
If you are a restless person, you can try active meditation . It involves incorporating a state of full consciousness into activities that you enjoy or that help you live in the present moment.
What activities can you do? Whatever you like, for example, washing dishes . One group of researchers found that people who washed dishes while paying attention to the present moment (the temperature of the water, the texture of the dishes, and the smell of the detergent) reduced their levels of nervousness by 27%.
It can also be gardening, walking at a slow pace or painting mandalas . You can even get a double benefit if you concentrate while eating. Mindful eating is one of the main tips for good nutrition .
If you spend at least 20 minutes on each meal and concentrate on each bite, you will help free your mind from anxieties and enjoy the benefits of healthy eating .
Focused meditation
Focused meditation is a technique that encompasses some of the above and involves placing your attention on some external phenomenon in order to stop the chain of thoughts. It can be an activity or a sound, as we mentioned before. But you can also incorporate something visual (like looking at a sculpture) or a scent.
The seven methods for learning to meditate have come to an end with this one. Remember that developing the habit of meditation is the most difficult step. Consequently, the most crucial thing is to commit some time to it each day, whichever method you decide on. You won’t be able to incorporate it into your life until then.