Steps to Meditation for Health
Meditation is used by people interested in addressing conditions such as anxiety, pain, depression, emotional problems, insomnia, and stress. Meditation is also the ultimate brain workout. Here’s how to get started.
Find a place where you can sit comfortably, uninterrupted for about 20 minutes. The most important thing is to sit with your back as straight as possible. Some people find that sitting on the edge of a cushion helps keep the back straight.
You will hear about special meditation cushions, candles, incense, statues, bells, and so forth — don’t worry about any of that stuff. The important thing is to sit comfortably and to practice meditation often. You can add accessories whenever you want.
Set a Timer
At times when you are meditating, you may secretly be looking for any excuse to get up and do something else. One of the most compelling excuses is to “check the time.” Often during meditation, your sense of timing is lost and that leads to the feeling that you have gone past the time you set for meditation. This will often happen after you have been sitting for 1 or 2 minutes.
A timer helps to assure you that you have not meditated too long. If you do not have a timer, you will probably look at a clock or your watch every 30 seconds.
BreatheBreathing is a unique bodily function. It is automatic, we take over 10 million breaths per year without noticing, but we can also control breathing voluntarily. Think of breathing as to how we can communicate with our bodies. If we breathe slowly, our bodies response While you sit
This is your only task in meditation — be aware of your breath. If your thoughts wander, just come back to breathing.
- bring your attention to your breathing
- notice everything about your breathing: the inhale, the exhale, and the tiny pause between them
- breathe naturally, just be aware of your breath