The first World Meditation Day, which was observed recently, is a reminder that your health is important. Meditation has several benefits for your physical, mental and emotional well- being. Here’s how you can make the most of mediation, one breath, one moment at a time.
Mindfulness and meditation offers several benefits for the mind, body and emotional health. It helps reduce stress and anxiety by focusing on the present moment, which makes you feel calmer and more relaxed. Practicing mindfulness can also improve your ability to concentrate and make decisions, as it trains your mind to stay focused.
Additionally, meditation helps you handle difficult situations better by making you more emotionally resilient. On a physical level, mindfulness can lower blood pressure and improve sleep. It also helps you feel more connected to yourself and live a healthier, more balanced life.
Mindfulness is a state of being present, where you’re free from judgment or stress, says Saurabh Bothra, CEO & Certified Yoga Instructor at Habuild. “Meditation is about welcoming your thoughts and surroundings without resistance, allowing your mind to find peace even amid distractions. However, many people struggle with how to start or stay focused during meditation. But all they have to do is start and be consistent,” he adds.
Bothra shares some tips to help you begin your meditative journey:
Start with a purpose: Start by setting a simple intention for your practice. You can begin with being present in the moment, or trying to keep your mind and thoughts focused. You can also start mediation practice with an intention to stay healthy both mentally and physically.
Focus on your breath: Meditation may sound difficult but all you have to do is focus on your breathing. By simply concentrating on your inhales and exhales, you can live in the present moment, reduce stress and experience peace amidst the chaos.
Try out different techniques: Experiment with various meditation styles to find what works best for you. You can try guided meditations, body scans, or even use mindful movement like yoga or walking in nature. Stick with the technique that keeps you grounded and centered.
Start small and simple: If you’re new to meditation, start with just 5-10 minutes daily. You’ll quickly notice how a few minutes of mindfulness can help relieve stress and improve your mental clarity.
Dedicate a comfort zone: Create a dedicated space for meditation. Light a candle, play calming music, or find a quiet corner in your home. A comfortable environment makes meditation inviting and encourages you to make it a daily habit.
Be gentle with yourself: It’s normal for your mind to wander during meditation. Don’t be hard on yourself if this happens. Let the thoughts keep coming, and going. Meditation is about progress, not perfection. Gently return your focus to your breath, and remember that every step towards mindfulness counts.
Remember to engage your senses: Practice mindfulness during the day. It is important to engage your senses. Be present in the moment when you’re eating, walking, or just sitting. Notice the flavours of your food, the stretch of your legs, or the sounds around you. This keeps you grounded and present in the moment.
Make it a habit: Practice mindfulness everyday. Consistency is key; just one minute of focused breathing each day can help you reduce stress and improve well-being.
