Meditation is a practice or we can say a set of practices to focus your mind. With too much going on in a person’s life, it is difficult to concentrate on one particular thing without deviating.
That’s where meditation helps you. A single job at a time might be tough to concentrate on. The mind may roam in many directions and think about several things at once, even in total silence. Concentration improves your ability to be alert, productive, and focused, among other benefits.
A steady mind is achieved via meditation, as is the maintenance of a single mental stream. As a result, you’ll be able to focus better and avoid becoming sidetracked as readily. Originally meditation was practiced by monks and yogis as a way to connect themselves to spirituality.
But now it is becoming popular as people are getting aware of its numerous health benefits. As you will start practicing it, you will see the awareness in yourself. A lot of individuals consider it as a technique to lower their stress levels and improve their ability to concentrate on tasks.
A good perspective, self-discipline, a healthy sleep pattern, and even a higher pain tolerance is some of the additional benefits of meditation.
As a beginner, if you are thinking that you will understand and ace the technique of meditation in one day, then you are wrong. In the beginning, it’s quite hard for a person to sit and think about nothing for hours on end.
Pay attention to your breathing when you start to meditate. Another one is you can try focusing on one object or any person.
Here are few tips and techniques to keep in mind if you are about to start a meditation practice
When you are starting meditation for the first time. Do not expect that you will be better and a different person after this. Just think of this as a daily practice to connect with your mind, to know yourself better. All people experience meditation differently in their ways.
Create a clean and quiet space for meditating. This will help to feel that meditation is also important just like you create a separate space for work. It creates a calm state of mind. you may add some plants there and keep your phone away from that area.
Start with a smaller goal. It is difficult for beginners to sit still for 10 or 20 minutes. So just try to sit for 2 or 3 minutes the first day and as you feel comfortable, increase the time duration little by little every day or week.
It is normal that when you are new to meditation practices, you feel restless and uncomfortable because you have not practiced and remain still in the same position for a long time. Don’t get distracted by these movements.
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Don’t just sit and jump into meditating. Take a few minutes and calm yourself. Make your mind free of any stressful thoughts. The mind won’t wander back to any negative thoughts or stressful incidents that happened throughout the day, and you’ll have an easier time concentrating.
Take deep breaths before starting the meditation. This helps to trigger the relaxation response of the body. Then after you begin meditation, start breathing normally and peacefully.
Meditation is all about learning to know yourself and treat yourself with kindness. Blaming yourself for anything that happened in the past will not help you heal. Forgiving yourself is the first ladder of meditation.
You’ll undoubtedly find that your focus begins to wander while you meditate. It is important not to try to force undesirable ideas to go away. Instead, simply accept them, let them go, and then pick up the pace again to continue your journey forward.
When you are about to end the meditation, start moving your fingers and toes slowly and then stretching. Meditation is the art of slowing your body. So, when it’s time to move, it also should be started slowly.
Many people use a certain method to improve their attention. It is easier to discover yourself when you are thinking about a pleasant memory. Envisioning happy memories for a minute helps to brush away random thoughts and bring your mind back to meditation.
Here are some of the meditation techniques that are simple and easy to practice especially for beginners
Mindfulness Meditation
it is one of the best and most effective meditation practices to increase concentration for beginners. Through this, you learn to relax your mind and body by practicing meditation.
Mindfulness may be defined as a mental state in which you are focused on “the present” so you can notice and accept your thoughts, feelings, and sensations without judgment.
Anything that you are doing with concentration is considered mindfulness. Practicing this daily can help you to concentrate better.
Breathing Meditation
Mindful breathing is a simple yet effective mindfulness meditation technique. The goal is to just sit quietly with a straight posture and pay attention to your breathing, its natural rhythm and flow, as well as how it feels on each inhale and exhale.
Focusing on the breath is especially beneficial because it acts as an anchor, something you can return to at any time if you begin to feel overwhelmed or swept away by unpleasant feelings.
Meditating while Chanting Mantras
When we repeat the same word, it creates sounds and vibrations that increase our concentration power. Furthermore, it enables us to regain total control of our minds and fills us with positive energy.
Choosing a mantra isn’t difficult at all. Chanting the “om” mantra is a typical example of a basic mantra. This brief sound is considered to be too powerful.
Many people consider this syllable to be the universe’s first sound. Apart from this, you can try saying anything that boosts you like “I am calm” or “I am enough”.
Meditation while Focusing on Anything
Focused meditation or concentrated attention meditation is a meditation technique that helps to concentrate better while focusing on a particular object.
All of your attention must be focused on either an object, feeling, or sound to practice this meditation technique.
A special focus is used in this meditation to help you feel calm, rather than just trying to clear your thoughts.
Conclusion
The primary goal of meditation is to improve concentration and attentiveness. No one should be surprised that meditation improves cognitive abilities and creates new brain connections that facilitate change. Giving 15 to 20 minutes for this will change you into a better kinder person.
For better results, improve your daily habits such as sleeping on time, having a healthy diet and exercising or workout. Apart from increased concentration, meditation also helps in other ways such as stress relief, better immunity, lower heart rate and so on.
This is a practice that can benefit you in many ways and you can start today and continue for the rest of your lives
