Are you struggling with finding the right time to practice meditation, or have you heard that practicing this is good for your health but don’t know how? If you answered yes to either of those questions, then this article is for you. Read on as we share 7 best practices to improve your meditation in 7 simple steps.
Benefits on Health doing meditation
There are many health benefits of practicing meditation, but which one are most important for beginners? According to research published by the American Heart Association, regular meditation practice can lower blood pressure and improve heart health. You can lower blood pressure by decreasing the amount of stress hormone called cortisol in your body. Elevated levels of cortisol are shown to increase abdominal fat storage, increase blood pressure and decrease bone density.
Meditation can also improve psychological health by decreasing anxiety, depression, and stress. By lowering stress levels and increasing relaxation, regular meditation can help you sleep better and feel less overwhelmed by everyday hassles.
Meditation can also improve immune system function and heighten levels of “good” hormones in your body.
Step 1: Find Your Why
It can be helpful to identify why you want to practice meditation in the first place. If you’re just starting out, it may be easiest to identify why you want to continue practicing in the future.
What are the benefits you want to experience from meditation? What will you gain from practicing? When you have an idea of these, you can get more excited about practicing and make it a more rewarding experience.
Step 2: Set a timer and be Honest with Yourself
This may seem like a basic tip, but many beginners forget to do this. When you set your timer, it can help you stay mindful of your practice. It can also help you stay away from distractions such as checking social media or watching TV. There is nothing wrong with getting distracted while practicing, but you want to remember why you’re setting the timer in the first place.
You may also want to write down any distracting thoughts you may have during your practice. This can help you get back on track and focus more on the practice itself.
Step 3: Breathe Fresh Air
Remember that you’re breathing for nearly two-thirds of your life. Whether you’re sitting at your desk or curled up in bed, you can try to breathe in the same way. Try to focus on your breathing and notice your body.
Do you feel tense or stressed as you notice your breathing? If so, you can try to relax as you focus on breathing. You can also try to replicate the breathing of another person.
When you’re stressed or nervous, your breathing often becomes more rapid and shallow. While meditation may not cure anxiety or stress, it can help you identify what causes anxiety and stress. You can try to breathe out any negative thoughts you have about work, school, or other issues that make you stressed.
Step 4: Stay Centered Through Physical Activity
When you’re in the middle of your meditation, try to stay centered. This can be even more challenging when you’re in the middle of physical activity. If you’re sitting down, try to focus only on your breathing. Notice how the activity around you can become a distraction.
Try to stay focused, even if it’s difficult. Try to stay focused on what you’re doing at the moment. When you’re in class and trying to stay centered, try to focus only on what you’re doing in the moment instead of thinking about what you’re doing in the future.
When you’re outside of class, try to focus only on what you’re doing at the moment. If your mind starts to wander off, try to bring it back to the task at hand. You can also try to refocus your thoughts on a simple object such as a tree or wall. This can help you stay focused on the task at hand.
Step 5: Be Still and Think
While practicing meditation, try to be still and quiet. This can be challenging when you’re in the middle of a busy schedule, but it can help you stay centered. Try to focus on remaining quiet and still while you’re in the moment.
When you’re thinking about something in the future, try to refocus on what you’re doing in the present. Try to focus on the task at hand, whether it’s homework, studying for a test, or chores around the house. While you’re thinking about something in the future, try to refocus your thoughts on the present. If you find it difficult to stay quiet and still, try to focus on the sounds around you.
This can help you stay present and focused on the task at hand. You can also try to refocus your thoughts on a simple object such as a tree or wall.
Step 6: Practice Loving-Kindness
When you’re practicing meditation, try to focus on compassion for others. This can help you stay centered and calm as you continue with your day. When you’re practicing meditation, try to focus on compassion for others. This can help you stay focused on others while you continue with your day. This can also help you get out of negative patterns that you may have developed while growing up.
When you were younger and other people were mean to you, try to focus on the compassion you want to feel towards others. This can help you overcome past experiences with others and develop compassion for others even if they’re mean to you. When you think about people that are mean to you, try to refocus your thoughts on compassion.
Conclusion
Now that you’ve learned all of the best practices, we hope you’re excited to get started. Remember that patience is key when it comes to practicing meditation. It can be frustrating when you first start out but be sure to stick with it. You’ll be able to reap the many benefits of regular meditation. If you have any questions about meditation, please feel free to contact us. We’d love to help you get started with your practice.
With Breakzen, you can find meditation groups and professionals near you.
Matias Amaya is the CEO and founder of Breakzen, a wellness community that connects people with nearby professionals. Matias created Breakzen in 2022 after struggling to find good wellness professionals near his home in New York. He knew there had to be a better way for people to find the wellness services they need, so he created the Breakzen app, which is now available across the United States.