Getting started with meditation

Along with all the health benefits of meditation for body and mind, there are also many emotional benefits.

Source: Siddhi Yoga Not surprisingly, meditation has a positive impact on the following:

• Emotional well-being.

• Helping to reduce things like low self-esteem.

• Loneliness.

• Worry and fear.

• Depression.

• Anxiety and stress.

Helps develop:

• Social skills.

• Improves awareness.

• Helps combat emotional eating.

• Focused so that life situations can be better managed.

• Compassion for oneself and others.

As Sri Sri Ravi Shankar says, "The quality of our life depends on the quality of our mind."

Choose a place to sit

Find a quiet, peaceful place where you won't be disturbed. A quiet environment will allow you to focus on what you're doing and prevent your mind from wandering. You don't need to sit cross-legged on the floor or in a lotus position, as long as you're comfortable. This could mean a bed, a chair, or the floor. You can lean against a wall or use cushions or blankets. Use whatever you need to feel as comfortable as possible. You should be somewhere where you can easily avoid distractions.

Choose the time and duration

Meditating every day is ideal, even if it's just for 5 minutes. Many people do it first thing in the morning before starting their day. Decide what time of day you'll set aside to meditate and how long you want to do it. Set a silent alarm to let you know when time's up, or do it with meditation music.

Close your eyes

Although it's possible to meditate with your eyes open, having them closed will help you deepen your practice. This will also ensure you don't become visually distracted. Still, some find that closing their eyes causes them to fall asleep. If this is the case, keep them gentle so they don't focus on anything. Instead, look at a spot in front of you.

Breathe

There are many different meditation techniques, which we'll explore later. The foundation for all of them is breath. Breathing is an important part of meditation, and breathing also allows you to have something to focus on. Focusing on your breath is a great technique for beginners. If your mind wanders, simply bring it back to your breath and begin focusing on it again. Diaphragmatic breathing is the best and is often recommended by doctors to patients as a form of relaxation.

Don't have expectations

Yes, meditation has many benefits, but it's best not to focus on these and just focus on what you're doing. If you go in with expectations, you may be disappointed. Instead, go in with an open mind, and hopefully, over time, you'll reap its full benefits. Some people experience immediate results, while others don't see them for days or weeks.