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All Articles. Mind-Body Health. Personal Growth. Chevron Left Back. Pinterest Facebook Twitter LinkedIn. Log In Create an account. Personal Growth Meditation Stress. Rachelle Williams. Build a Foundation for Your Meditation Practice Deepening your understanding of a meditation practice will be extremely helpful toward building a strong foundation, helping to navigate through obstacles you may encounter during your practice.
Comfort is important! It is not a requirement to sit cross-legged on the floor. Use as many props as you need in whatever position to be comfortable. There is always time for meditation. What do you need to change in order to make this happen?
Let go of expectations and surrender to the practice. There is no such thing as a bad meditation; in fact, the benefits happen outside of meditation.
Though the benefits of meditation may be subtle at first, over time you will find one day that you are experiencing life freely from a place of greater happiness. Still not convinced? This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. In mindfulness meditation, you broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath.
You can observe your thoughts and emotions, but let them pass without judgment. Transcendental Meditation is a simple, natural technique. In Transcendental Meditation, you silently repeat a personally assigned mantra, such as a word, sound or phrase, in a specific way. This form of meditation may allow your body to settle into a state of profound rest and relaxation and your mind to achieve a state of inner peace, without needing to use concentration or effort.
Different types of meditation may include different features to help you meditate. These may vary depending on whose guidance you follow or who's teaching a class. Some of the most common features in meditation include:. Focused attention. Focusing your attention is generally one of the most important elements of meditation. Focusing your attention is what helps free your mind from the many distractions that cause stress and worry.
You can focus your attention on such things as a specific object, an image, a mantra, or even your breathing. A quiet setting. If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions, including no television, radios or cellphones. As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store.
Don't let the thought of meditating the "right" way add to your stress. If you choose to, you can attend special meditation centers or group classes led by trained instructors. But you can also practice meditation easily on your own. And you can make meditation as formal or informal as you like, however it suits your lifestyle and situation. Some people build meditation into their daily routine.
For example, they may start and end each day with an hour of meditation. But all you really need is a few minutes of quality time for meditation. Breathe deeply. This technique is good for beginners because breathing is a natural function.
Focus all your attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly.
When your attention wanders, gently return your focus to your breathing. Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body's various sensations, whether that's pain, tension, warmth or relaxation. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body. Walk and meditate.
Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you're walking, such as in a tranquil forest, on a city sidewalk or at the mall.
When you use this method, slow down your walking pace so that you can focus on each movement of your legs or feet. Don't focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as "lifting," "moving" and "placing" as you lift each foot, move your leg forward and place your foot on the ground. Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions.
You can pray using your own words or read prayers written by others. Check the self-help section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about possible resources. Read and reflect. Many people report that they benefit from reading poems or sacred texts, and taking a few moments to quietly reflect on their meaning.
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Some include: 1. Mindfulness This technique specifically focuses on your breath and observes thoughts as they drift through your mind. Concentrative Concentrative fixates on a particular point, whether it is a word, breath, or object. Moving Meditation does not always involve quietly sitting still.
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