Living in such a hectic world can take its toll on your body, mind, and spirit – but the practice of meditation can help you to focus, have a clear mind, and stay centered.
Meditation is a practice of learning to train your mind. It can be difficult to know where to start.
Try these tips for beginning your practice and making the most of meditation.
This post may contain affiliate links for your convenience. Please read my disclosure policy here.
Making the Most of Meditation
There are many purposes and techniques for meditation.
All of the techniques work for some benefit in your life.
Meditation can help you reduce the effects of stress on your body and mind.
It can help you develop a clear mission and purpose for your life.
It can help you connect to a higher power.
If you’ve never meditated before, it can be hard to imagine how to get started.
There’s a wide range of meditation techniques. Some are simple, while others require a great deal of discipline and training.
In the end, though, there’s really no wrong way to do it.
As you consider beginning the practice of meditation, there are factors to consider.
The first is determining what position you’ll meditate.
There are several options for you – choose the one that makes the most sense for
Getting Into Position
Determining an appropriate position for meditation can set the stage properly.
You really don’t have to choose one specific way to do it, but getting your body into a different position from the norm can help you to focus your mind in a more effective way.
While many people choose to use specific yoga positions for meditation, trying to get your body to hold a position that’s uncomfortable can actually take away from your meditation practice.
Choose a position that separates you from outside activities, but is comfortable.
The lotus position is the one that most people associate with meditation.
This position is a seated position on the floor.
For this position, you’ll bend your right leg and place your right ankle on your left thigh.
Then you’ll place your left ankle on your right thigh.
This takes a bit of flexibility.
Extend your arms and place your hands on your knees with your palms up. You’ll also want to touch your thumb and index finger.
For this position it’s important to maintain proper posture so that your spine is properly aligned.
You may also want to lower your head so that your chin is touching your chest. It may take some time to be able to achieve this position comfortably.
If you’re not able to achieve it comfortably, there are positions that are close, but don’t require as much flexibility.
These can allow you to work up to the lotus position that you want to achieve and allow you to meditate.
This position is similar to the lotus, but not as difficult.
You start in the same way by touching your right ankle to your left thigh.
However, when you bend your left leg, you keep it on the floor and rest your left ankle in front of your right knee.
For this position your arm placement will be the same.
This will help you to begin experiencing meditation even if you’re not quite flexible enough to achieve a full lotus.
Many people who want to practice meditation in the lotus position begin with this pose.
If you’re not ready to perform the lotus, you can also sit with your legs crossed on the floor.
Make sure to sit straight up and have proper posture.
This position is more comfortable if you’re not flexible and will still allow you to meditate.
There are also positions for meditating where you lie on the floor.
Lying down can help you to relax your body and separate yourself from your regular daily life.
It’s very comfortable, doesn’t require flexibility, and keeps your body supported.
When it comes to meditation positions, the most important consideration is your comfort.
While meditation positions can help you to focus your mind, the wrong position can actually take away from your experience.
If you’re new to meditation, you don’t need to spend all your time focusing on your body position and trying to contort your body into an uncomfortable pose.
Instead, focus on finding a pose where you can relax and focus on what’s important.
Breathing for Relaxation
In addition to finding an appropriate position, meditation requires that you pay attention to your breathing.
Breathing is an automatic function you perform thousands of times each day without much thought.
Most people breathe using muscles from their chest and upper body.
These breaths are often pretty shallow. In order to breathe properly for the purposes of good health and meditation, you’ll need to focus on breathing a different way.
For meditation, we use diaphragmatic breathing.
This is breathing that comes from the belly area of the body.
As you breathe, think of pushing your belly button out as you inhale and pulling it in as you exhale. This will allow you to take deep, relaxing breaths.
You may also want to try counting when you breathe so that you have consistent, rhythmic breathing that leads to relaxation.
Try using a count of five. Breathe in for a count of five and exhale a count of five.
Just as it is with your meditation position, you should make sure that your breathing is comfortable.
If you’re uncomfortable, you won’t be able to free your mind for meditation.
If you’re distracted, then you’re not doing it correctly.
Learn more about how meditation can help improve your focus and your business!