Many of us have heard about the benefits of meditation. From reducing stress to improving concentration to allowing our brains to secrete endorphins that help elevate mood and have a positive effect on the whole body, meditation is the new solution to our daily lives problems. However, we might not always have the time or the motivation to go to that meditation class.
But fret not! Since meditation is a self-development practice, you should be able to practice it anywhere at any time. The basis of meditation is relaxation and breathing, but did you know that there are varieties of meditation techniques that one can practice? Here are our three easy meditation techniques that any beginner (or even seasoned meditator) can follow.
What is it? Breathing meditation is the most basic form of meditation that focuses on one’s breathing rhythm.
What to do? Find a quiet place and sit comfortably. Close your eyes and breathe naturally, through your nose. Now focus on your breath without trying to change its pace. You might realise that you are taking shorter breaths but don’t change it: just focus on your breath and in time you will notice that your breath becomes longer. If a random thought pop into your mind, simply ignore it and focus back on the rhythm of your breathing. Do it for 10 or 15 minutes each day.
The goal? The breathing meditation is actually useful to train our brain into not jumping around and to make it more disciplined and increase attention span.
What is it? Mindfulness meditation is to focus on the present moment.
What to do? Start by focusing on your breath and bring your attention to your the sensations within your body. You can start by becoming aware of how you are sitting and the tingling sensations in your legs or hands. Then you may drop your chin a little and lower your eyelids; if you want to close your eyes, then do it. Next focus on your breath for a few minutes and after five or 10 minutes, you can open your eyes and notice the environment in front of you. Observe your surroundings and notice your emotions and thoughts. It’s hard not to smile after this practice.
The goal? The aim of mindfulness meditation is to become a neutral observer and trying not to analyse or judge anything that you experience be it a sensation or any passing thoughts in your mind. Your job is to be the observer, being mindful.
What is it? Walking meditation is perfect for those who doesn’t like sitting meditation.
What to do? Find a quiet location, be it a park or a lane, where you can walk back and forth for quite some time. Walk 10-15 steps along the place you have chosen and pause, breathe, and walk back in the opposite direction to pause and breathe again, this time a longer breath.
The goal? As you walk, you are asked to focus your attention on each step, the movement of your body, your breath coming in and out of your body, the balance of your head and shoulders, and other movements caused by the walk. The aim is to focus to the present moment, being aware of the things we take for granted and to incorporate mindfulness in our daily lives.