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The modern world seems to constantly demand our attention. In the whirl of screens and monitors, it can be tough to find some downtime for yourself and your mind. But, taking a mental time-out, or meditating, can be incredibly healthy. Learn more about the benefits and some meditation tips for beginners below to get started on your own meditation routine.

What Is Meditation?

Meditation is a mind and body experience designed to help promote calmness and relaxation. This is generally achieved by focusing your mind on a very specific word or task. There are many ways to meditate, however, they all tend to share these common components:

  • A quiet location with few distractions
  • A comfortable posture, either sitting or lying down
  • A focus of your mind and attention on a single word or task, such as breathing
  • An open attitude1

Why Should I Meditate?

The popularity and trendiness of meditation these days might make you feel a bit skeptical. However, much of the hype is deserved and the potential benefits are backed up by clinical studies.

Extensive research has revealed the many mental and physical benefits of a mindfulness routine. One study showed that meditation can have many potential benefits for your body and mind. For example, meditation may be able to support the following:

How Do I Fit Meditation Into My Life?

business woman doing breathing techniquesTake a big breath in and say to yourself, “I’m breathing in.” Exhale slowly and say to yourself, “I’m breathing out.” That’s it. You just took the first step toward meditating. Your new relaxation experience can be as simple as repeating that breathing exercise for a few minutes every day.3

Of course, focused breathing is only the beginning. There’s much more to learn about meditating and how to integrate it into your life.

Read the tips below to help get you started on a positive meditation habit. Before you know it, you’ll be an expert.

Mindfulness And Quieting Your Thoughts

The mind is a complex system that seems to almost never rest.4 But, like any machine, you can overload it with too much information and processing.5 As such, it can be highly beneficial to offer your brain a break every once in a while.

That’s where meditation comes into play. One study showed that just 10 minutes of mindful breathing every day improved concentration and attentiveness. Offering your mind a few moments of peace and quiet can do a lot to help it recharge.6

 

Choose A Meditation Practice That Works For You

There’s no single best approach to relaxing your mind. Meditation is highly varied. That means you need to find a form of meditation that’s right for you. Below you can read about a few options to get you started.

Sound Meditation

You can help support your cognitive abilities with this simple exercise. Focus and listen to the sounds around you. This can be a particularly great way to meditate for beginners because it doesn’t require you to focus on inner-thoughts and can greatly reduce tension.7

Positive Mantra

Choose a word or phrase that brings you joy or allows you to focus on a goal. This can help you avoid distracting mental chatter. Do this anytime you feel your mind wander to recapture some focus.8

Visualizations

Visualizing is the practice of choosing a positive image or sensation in order to focus your thoughts and mind. Picture yourself relaxed on a beach or some other happy place. This diverts your attention away from internal and external distractions.9

Breathing

the word breathe over image of cloudsThis is something you already know how to do. Everyone breathes. However, the art of this mindfulness technique comes from the concentration you devote to each breath.

Focus on your inhale and then on your exhale. Do this for 15 minutes. You can stand, sit, or lie down. Close your eyes, or leave them open. What’s important is that you are comfortable and focused.

Breathing exercises like this may have a calming, relaxing effect on your mind.10

 

Be In The Moment

A lot of these techniques help you accomplish one very simple objective – being in the moment.

Breathing, relaxing, and focusing can stop your mind from wandering and draw it back into the present. This process of centering may help ease stress and anxiety.11

Develop A Routine

It can be tough to stick to any new routine. Meditating is no exception. Fortunately, there are a few things you can do to help maintain your new mind exercises.

Make A Meditation Schedule

Treat meditation like any other important activity during your day. Add it to the calendar, or leave a reminder. It’s important to dedicate a window of time to meditation and mindfulness. This will keep you accountable so you can develop a healthy habit of daily meditation.

Meditate First Thing In The Morning

Consider meditating as soon as you wake-up. Your mind is clear and free from distractions in the morning. This makes it easier to focus than when you have lots on your mind. Plus, a good meditation session in the morning may help set a positive tone for the rest of the day.12

Try A Meditation App

There are lots of apps available these days that can help you set up a successful meditation schedule. They track your progress and help motivate you to accomplish your meditation goals. Most apps will have a setting where you can enable notifications to go off at a certain time of the time. This way the app will remind you when it’s time to meditate.

Find Your Happy Place

The great thing about meditation is that you can do it just about anywhere. You may find that walking meditation works better than sitting in a quiet room. What’s important is that you find a space where you can focus. For some, that might be lying down in bed. Others may prefer to sit a moment alone at the park.

Find a place that helps you calm your mind, and try to use that place as often as possible.

Meditate Meditation Meditating: All Roads Lead To Calm

Meditation is a fast and easy way to help you reduce stress and increase focus. It doesn’t require fancy equipment or a lot of time and experience. All you need to begin your new meditation habit is a quiet space, a little focus, and some determination.

Once you set your meditation routine into action, you can start to enjoy all the amazing health benefits. Take a deep breath, and start your new mindfulness journey today.

Learn More:

Sharpen Your Brain As You Age (use these powerful 8 methods)

How Cardio Can Change Your Brain (and why that’s great news!)

Try This Tasty Dessert Recipe For A Major Brain Boost!

 

 


Sources

1. https://nccih.nih.gov/health/meditation/overview.htm
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/
3. https://www.youtube.com/watch?v=_OFsdLRofA8
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3170818/
5. https://psychcentral.com/blog/overcoming-information-overload/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277272/
7. https://journals.sagepub.com/doi/full/10.1177/2156587216668109
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6157509/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176042/
10. https://ggia.berkeley.edu/practice/mindful_breathing#data-tab-evidence
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772979/
12. https://www.psychologytoday.com/us/blog/minding-the-body/201203/four-good-times-day-meditate-and-one-avoid