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The practise of meditation is simple. You don’t have to sit in a cross-legged position. Just keep your spine straight. Sit against a wall or a chair. Make it simple for yourself.

By Sally Goldfinger

 

 

EMOTIONS

Meditation involves calm breathing and gradually becoming aware of yourself and your emotions. This can be accomplished by a daily 10-15 minute soothing guided meditation.

According to a study in the journal Frontiers In Human Neuroscience, people who have negative emotions such as anger, irritability, anxiety ands stress can benefit from a daily meditation practise.

 

BENEFITS

Meditation has gained popularity in the recent years. Harvard Medical School claim that a daily practise can benefit:

  • The immune system
  • Cortisol levels in the body
  • Mental health
  • Emotional health
  • Physical health

 

Despite the many benefits, people often find it difficult to make time to meditate or to do it on their own. Thats’s where guided meditation comes in. It is simple. It’s easy to follow. It has amazing results on the nervous system, and you don’t have to practise more than 5-10 min a day.

 

HOW TO BEGIN?

Below are 5 tips to begin meditation today:

1. Eyes closed

Take 10-15 minutes out of your day. It doesn’t matter what time of the day. You may listen to a 10-10-15 min guided meditation with your eyes closed. You can lie down or be seated on a chair or on the floor.

2. Free of distraction 

Turn off the volume on your phone or put it on flight mode. If you are working at a desk, put your computer screen on pause. If you are at home and have family or a partner around, let them know you need undisturbed time for your meditation practise.

3. Focus

If your mind wanders, gently go back to your breath and re-focus on the guided meditation.  If you struggle to sit down, use a pillow or sit up against a wall. Remember, you can lie down and get the same benefits of your meditation practice.

4. Regular Practice

A regular practice will eventually improve your concentration and state of relaxation. Treat yourself with compassion.

5. Start Small

The goal of meditation is not to have zero thoughts. If you live in city or local town, you most probably have daily responsibilities. In other words, thoughts will come and go as your meditate. However, with time  you will notice that you are less and less attached to your thoughts. You observe them, but you don’t analyse them.

 

HOW DO I KNOW IF MEDITATION IS WORKING FOR ME?

Notice how it feels when you practise guided meditation. Over time, try to be aware of your emotional health and mental health. Check in with yourself and ask yourself: “Am I am calmer?” “Does it feel good when I meditate?” “Does my breath feel slower?” “Am I less reactive?” Am I kinder to  myself and to people?”

Perhaps meditation is for you, maybe it’s not. But try it, and see if the 5 tips to begin meditation today is helpful.

 

 

Related:

 

 

The benefits of meditation for adults

 

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Meditation benefits for anxiety