Using Meditation as a Tool

Meditation can be used to promote physical healing, combats both stress and anxiety, helps you to manage chronic pain, promotes a healthy sleep pattern, can minimize depression and allows you to cope with the stresses of everyday life. Meditation is a way to train the mind, much like exercising trains the body. There are many different types of techniques that allow you to clear your mind and reach a sense of inner peace. Individuals who have several years of experience meditating can do so for hours on end, easily emptying their mind and remaining relaxed during the duration of the session. For a beginner, sitting still for more than an hour can be a challenge. The easiest way for a beginner to learn how to meditate is to focus on their breathing, counting each breath. Posture, mental focus and your thoughts while meditating can all impact your experience.

How to Use Meditation

Where you choose to sit, whether it’s in a chair or sitting cross-legged on the floor doesn’t matter, as long as you’re comfortable and able to focus. Keep your head up and your spine straight. If you’re slumped over your mind can begin to wander. During meditation the body and mind are intertwined. The mind will be well-balanced if the body is well-balanced.

Try to keep your eyes open while meditating. If your eyes are open you will be more present. Closing your eyes at the end of a long day just increases your chances of falling asleep.

A great way to anchor yourself while meditating is to pay attention to your breathing. Notice how the breath streams in and out. If you’re new to meditating or you have difficulty settling in, try counting each breath. When you exhale silently count to four, returning to one. Then count to four, returning to one as you inhale. This technique allows you to clear your mind, letting go of all your problems and focusing on the moment. If you notice your mind is focused on your problems, gently let them go by returning to the technique of counting your breaths.

It can be difficult to relax and meditate if you’re dealing with a lot of strong emotions. The way to deal with these emotions while meditating is to focus on how your body feels while dealing with these emotions. As an example, you may feel nauseous whenever you think about financial problems. Honor these emotions by focusing on how your body feels but distance your mind in order to prevent becoming entangled in these feelings.

Silence can be healing. Some people choose to use new age music or white noise as they meditate, but sometimes nothing beats complete silence. When you meditate in silence you are able to experience what the mind is doing. There is also a certain calmness that washes over you as you sit in silence. While meditating, your inner silence will merge with the outer silence, allowing your body and mind to rest.

How Long Should I Meditate for?

If you’re a beginner, start with meditation sessions that last for fifteen minutes a day. If you’re uncomfortable at any time, don’t force yourself to continue. After a few weeks you can double this time. Thirty minutes is the perfect amount of time rid the stress from both your body and mind. Over time you can increase the duration of your sessions by ten to twenty minutes, depending on how comfortable you are.