We are often so busy we feel there is no time to add meditation to our schedule. But 10-15 minutes of daily meditation actually gives you more time by calming your mind and increasing your focus.
Your brain can adapt to a chaotic world, but it will function more efficiently over a longer period if you provide moments of inward reflection and rest. Mediation offers an easy way to achieve this. Taking a few minutes to meditate can also help you overcome stress and become more positive, happy and peaceful. Below are tips for beginners to learn how to breathe right and relax the muscles for meditation.
- Sit with your eyes partially closed and turn your attention to your breathing.
- Breathe naturally, preferably through your nostrils, without trying to control your breath.
- Try to become aware of the sensation of your breath as it enters and leaves your nostrils. The sensation of your breath is your object of meditation so concentrate on this and nothing else.
- At first, your mind will be very busy; you might even feel that the meditation is making your mind busier. In reality you are
just becoming more aware of how busy your mind actually is.
- Resist the temptation to follow different thoughts as they arise; remain focused on the sensation of the breath.
- If your mind wanders and is following your thoughts, immediately return it to your breathing.
- Repeat this as many times as necessary until your mind clears.
Muscle Relaxation 101
- Squeeze your right hand into a fist as hard as you can.
- Hold the fist and pay attention to how uncomfortable the tension is in your fist.
- Now, slowly release your fingers extending them one by one.
- Notice how the tension leaves your fingers.
- Now try this with other parts of your body where you might feel stress.
- Tense your shoulders, neck, forehead, stomach, and then slowly release.
- At the end of the exercise you may notice that energy in the form of stress has left you and you feel better.
We hope this post has taught you how to easily incorporate a few minutes of meditation into your daily lives! Make sure to check out the Fit Brains portfolio of apps when you are done relaxing and you’re ready to work out your brain!