Meditation isn’t just reserved for Tibetan monks and yoga classes. Anyone can practice meditation and it’s easier than you think. Finding the right place to do it in this busy world can be difficult, so why not try it in the peacefulness of your own home. In this article, we’ll look at the fundamental basics of meditation and how to put them to use.
The right space
The area should be reasonably spacious, have little to no distractions, be free from clutter, and relatively quiet, clean, and private. If a space like this cannot be found in the home, create one. The area should bring feelings of comfort and relaxation. Some good area choices are the bedroom, sunroom, lounge, and even the garden. Take the ambiance a step further by bringing in a plant, a beautiful sculpture, wind chimes, incense, or a scented candle.
Understanding the different distractions
Accept that there are some distractions that we cannot do anything about, like a dog barking. Don’t assign a negative value to these, and just let them happen and flow over. We do have to remove distractions we have control over, however. The TV, radio, or connected devices – there’s simply no place for these items during meditation. Setting the right time for meditation each day is another way to limit distractions. Meditating at sunrise is a good choice. This time of day is exceptionally quiet.
Three different meditation techniques
There are many reasons to meditate daily: to alleviate depression and anxiety, to help with stress, relieve headaches, improve memory, and so much more. Everyone is different, which is why it’s important to find a technique that works for you. There are many different techniques, but these are three suggestions for you to try at home.
1. Progressive relaxation
Sit calmly with closed eyes and focus on breathing. Starting at the feet and working upwards, focus on each body part and notice how it feels. Do this one body part at a time, all the way upwards, while visualizing the release of tension from each area. This steadily relaxes the body and is good for overall calmness, chronic pain, and to aid with sleep.
2. Mindfulness meditation
This well-known and trusted technique encourages the practitioner to be fully present in the moment. Don’t think about the past or the future. Simply enjoy the quiet and peacefulness of the now. Focus on breathing, hear the birds chirping outside and be completely present, without judgment of the wait. Studies of this technique have noted reduced negative emotions, improved focus, improved memory, and improved relationship satisfaction.
3. Breath awareness meditation
While sitting quietly, count breaths or focus only on breathing. Ignore any other thoughts that come into the mind. This is probably the easiest meditation technique for beginners, but it is powerful. Making regular use of this technique will reduce anxiety, allow for greater emotional flexibility, and improve concentration.
We can all benefit from meditation, and it doesn’t take much time or effort to start. You can start with one to two minutes a day and slowly increase it to what you are comfortable with. The average time for a meditation session is around 45 minutes. There’s no single perfect way to meditate. As long as the results are a relaxed body and mind, it’s working.