In our fast-paced lives, it is often difficult to slow down, listen to our bodies, take a moment to treat ourselves to a few moments of meditation to relax, recharge and realign our minds in the now.
Many benefits include:
- Stress reduction and management
- Improved concentration
- Better health (especially heart and immune system health)
- Greater longevity
- Greater self-awareness
- An improved sense of happiness and life satisfaction
Attend to your health, try these simple steps to bring meditation into your faily life, as shared by The Huffpost, "7 Ways To Bring Meditation Into Your Life," by Mary Shomon.
The most basic meditation technique is to simply observe your breath. Close your eyes, and slowly take a deep belly breath. Feel the air and the energy it brings as it travels down to your belly. Notice the sensations the breath brings. Exhale fully. Again, notice your sensations. You can repeat this several times in a row, and several times a day. You may want to have some words that you say or think to go along with the breath. For example, breathing in: “I relax” and exhaling: “I let go.” You can also use a single word, like “peace” or “relax” for both inhale and exhale. Basic breath meditation is a perfect way to start and end your day, and can be done in bed. For a short introduction to breath meditation,
2. Take Breathing to the Next Level: Pranayama.
Pranayama is a type of regulated breathing that is found in yoga practice. When done properly and regularly, it can quickly shift you from “fight or flight” mode into a “resting” state. A simple Pranayama practice would be to take a deep inhale through the nose and into the belly to the count of 4, hold the breath for 4 seconds, exhale to a count of 4, again hold the breath for 4 seconds, and then repeat. You can also do a 4-2-4 — where you breathe in for 4, hold for 2, and exhale for 4.
3. Practice Effortless Presence Meditation — Grab Your Colored Pencils.
There is a type of meditation called “Effortless Presence.” The goal is to be doing something that allows your mind to be empty, still, and quiet. Many meditation techniques work towards this goal, but you may find that you can quickly achieve this meditative state — without meditation training or practice — by becoming absorbed in an activity that requires no mental focus, and allows your mind to be still. How? Try one of the new coloring books — nature, flowers, design patterns and mandalas are popular themes — and color away. If coloring is not your thing, you may find that activities like needlework, beading, crafting, or even kneading bread allow you to easily get into that place of “flow,” where the mind chatter quiets, and time both stands still and flies by quickly and peacefully.
4. Explore Loving Kindness Meditation.
Loving Kindness meditation is also known as “Metta Meditation,” and comes from the Buddhist tradition. Close your eyes, and focus on feeling kindness and love for yourself. You may want to repeat: “May I be peaceful, may I be happy.” Then, focus on kindness and love for family and friends. You can choose one person, or name them all in your mind. Again, “May my sibling/friend/child/parent/spouse/partner etc. be peaceful. May they be happy.” Move on to someone who triggers neither negative or positive feelings, and again, offer them love and kindness. Move on to someone you don’t like. “May he/she be peaceful. May he/she be happy.” Move on to all life on earth — pets, animals, insects. Finally, imagine yourself viewing the earth from space. “May all on earth be peaceful. May all be happy.” Then expand it out to the entire universe.
5. Shut Off Your Internal Radio With Guided Meditation.
I frequently hear from clients that when they try to meditate on their own, they find it impossible to shut down the internal chatter. Instead of a quiet or focused mind, they end up making grocery lists in their heads, ruminating about problems, and definitely can’t find a place of quiet calm and flow. One solution: guided meditation. With guided meditation, you close your eyes and listen, as an expert guides you through a carefully written and presented meditation. To get started with guided meditation, you can’t go wrong with two talented guides: Demo DiMartile, and Belleruth Naparstek.
6. Turn On to Tune Out.
Many of us need to turn off and tune out the computers, tablets, smartphones and television sets in order to reach a meditative state. You may find, however, that tuning in can be your pathway to effective meditation.
7. Develop a “SuperMind.”
SuperMind explores the many ways Transcendental Meditation can help you reach an expanded state of consciousness, optimize body-brain function, achieve personal growth, and forget deep connections that create transformations in every facet of life — including health, relationships, success, and happiness.
Read more, http://www.huffingtonpost.com/mary-shomon/bring-meditation-into-your-life_b_9995644.html.