Meditation has been practiced for thousands of years and it continues to grow in popularity. This mindful practice can help aid anxiety and depression, chronic pain, cancer, bowel diseases, high blood pressure, insomnia, addiction and so much more.
How to meditate
Learning how to elicit a relaxation response is the key to meditating effectively.
Don't expect to jump into a full-length session the first time you try meditation. It takes time to learn how to still your mind for extended periods of time. Start with just two or three minutes. Gradually increase the amount of time you meditate as you become acclimated to the practice.
Choose a time. If you're most focused in the morning, meditate when you first wake up. If you find that you need to relax before bed, carve out a few minutes to still your mind at the end of your bedtime routine. You might also take meditation breaks at work, or tack a practice onto the end of your yoga sessions.
Sit up straight. While you can practice meditation lying down, standing up, or even walking, sitting tends to provide the optimal combination of focus and relaxation. You can sit on a cushion, a mat, or a blanket on the floor, if it's comfortable for you. Some people place a block under their buttocks to support them. If it's too uncomfortable for you to sit on the floor or you have a hard time getting up, sit on a chair. Press your back flat against the back of the chair and place your feet flat on the floor to keep your spine properly aligned.
Position your hands. Decide where you would like your hands to be during your practice. You might place them on your knees with your palms up or down, in prayer position at your chest, or in one of the many mudras, or symbolic positions that are part of traditional yoga practice.
Meditation Tips
- Practice when it's practical. For some people, mornings are most convenient. Others prefer to meditate at the end of the day.
- Remember it's a process. You're not going to emerge from your first session a changed human being. Give it time and you'll gradually see improvements.
- Don't fight the feeling. Relax into the practice. Let your thoughts drift away. Ease into your breath. Even if you feel a little bit uncomfortable, try to give in to the feeling and not push back against it.
- Be kind to yourself. If you don't get the hang of meditation right away, forgive yourself and try again. You will eventually get it.
Read more at Harvard Health Publishing
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