The art of meditation
Meditation is essentially relaxation time and is based on the art of focusing 100 per cent of your attention on one thing. The practice comes with many health benefits including increased concentration, decreased anxiety and improved mental and physical health.
While it can be challenge to set aside regular meditation time, the benefits you gain in as little as five minutes will soon have you looking forward to your “me” time.
Here are some tips to help you get the most out of it.
Choose a convenient time. You can meditate any time, whether you’re already feeling relaxed or need to de-stress. The best time is when you’re not likely to be disturbed and are free to relax. Sunrise and sunset are ideal, particularly first thing in the morning – it is quieter, your mind isn’t filled with the usual clutter, and there’s less chance you’ll be disturbed.
Choose a quiet place. Quiet, peaceful surroundings can make meditation more enjoyable and relaxing. But the good news is that as you progress, you’ll learn to ignore any interruptions that arise – sirens, phones and the hustle and bustle of the world around you.
Meditate with purpose. If you’re a beginner, keep in mind that meditation is an active process. The art of focusing your attention on a single point is hard work, and you have to be purposefully engaged!
Establish a regular practice. The idea “practice makes perfect” definitely applies to meditation and as per the point above, if you‘re going to get positive benefits, you need to stay committed.
Sit comfortably. Make sure you’re relaxed and comfortable. Sit up straight, keep your shoulders and neck relaxed, and eyes closed. Luckily, there’s no need to sit in the lotus position!
Don’t meditate on a full stomach. It’s best to meditate before a meal so you don’t feel too full or doze off while meditating. However, don’t meditate when you’re hungry. You‘ll find it tricky if you keep thinking about food the whole time!
Choose a meditation practice. There are a range of different meditation techniques to explore. The most popular include:
1. Observing your breathing – without altering the rhythm of your breathing, simply notice every inhalation and exhalation. If your mind wanders, gently bring it back to the breath.
2. Repeating a mantra – saying a sound, word or phrase in your mind over and over can lead you into a state of deep relaxation. You can learn transcendental meditation from a trained teacher who will give you a mantra, or you can try the word “om” or other words like “peace”.
3. Practicing visualisation – taking your mind to a safe, calm place can be a pleasant way to meditate. Imagine you are on a beach or in a garden and picture every detail of your surroundings.
4. Progressively relaxing the body – while sitting or lying down, try moving your awareness slowly through your body from your head to your toes. Relaxing each part of your body is an effective way to achieve a wonderful state of calm.
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