There’s no question that stress can take a serious toll on your mental and physical health explains Jonah Engler. But what can you do to manage it? One strategy that has shown promise is meditation.
Meditation is a mind-body practice that involves focusing your attention on a specific object or sound, while letting go of other thoughts and distractions. Research suggests that it may help improve your mood, reduce anxiety and stress, and improve cognitive function.
If you’re looking for an effective way to manage stress, consider giving meditation a try.
Here are 15 tips to get started:
1. Find a quiet place to sit or recline in:
This can be in your home, office, or any other place where you can relax without interruption.
2. Close your eyes:
This will help you focus on your breath and the object of meditation.
3. Take a few deep breaths:
In through your nose and out through your mouth. This will help you calm down and prepare for meditation.
4. Concentrate on your breath:
As you breathe in, visualize the air coming in through your nose and filling up your lungs. As you exhale, imagine the stress and tension leaving your body with each breath.
5. If your mind starts to wander, gently return to your breath:
Don’t worry if you can’t keep your thoughts from straying at first; this is perfectly normal says Jonah Engler. Just gently bring your attention back to your breath each time you notice your mind has wandered.
6. Don’t judge yourself:
It’s important to be patient and gentle with yourself during meditation. If you find your mind wandering a lot, don’t get frustrated; just keep bringing your attention back to your breath.
7. Stick with it:
Like anything else, meditation takes practice. The more you do it, the better you’ll get at focusing and calming your mind.
8. Find a comfortable position:
You may want to try different positions until you find one that’s comfortable for you. Some people prefer to sit with their legs folded in lotus position, while others like to recline.
9. Use a guided meditation:
If you’re new to meditation, or find it difficult to focus on your breath, try using a guided meditation. These recordings will walk you through the process step-by-step and can be helpful for beginners.
10. Listen to calming music:
Some people find that listening to calming music before or during meditation helps them focus and relax.
11. Meditate with others:
Meditating with others can be a great way to connect with like-minded people and deepen your practice. You can find groups or classes in your area, or join an online community explains Jonah Engler.
12. Make time for it:
Don’t try to fit too much into your day. Dedicate a specific time each day to meditation, and try to stick to it.
13. Use a meditation timer:
If you find yourself getting lost in your thoughts, use a meditation timer to help you stay on track. This will signal when your time is up so you can end your session peacefully.
14. Take a walking meditation:
If sitting still for long periods of time is difficult, try doing a walking meditation instead. This involves focusing on your breath as you walk and can be a great way to get some exercise while meditating.
15. Make it a habit:
Like anything else, the more you practice meditation, the better you’ll become at it. Try to make it a regular part of your routine and you’ll soon start to see the benefits.
Q: What is the difference between meditation and mindfulness?
A: Mindfulness is a form of meditation that involves being aware of your thoughts and feelings in the present moment. It can be practiced while sitting or walking and can be helpful for people who find it difficult to stay focused during meditation.
Meditation can be a great way to connect with yourself and relax your mind says Jonah Engler. It’s important to be patient and gentle with yourself during meditation, and to stick with it even if you find your mind wandering a lot at first. There are many different ways to meditate, so find one that’s comfortable for you and make time for it each day. You’ll soon start to see the benefits.