How To Meditate. A Beginner’s Guide To How To Do Meditation For Anxiety, Stress, & Self Help

Meditation has been shown to help people with personal development and self improvement. It is proven technique for reducing stress and lessening anxiety.

Whether you’re a drone pilot struggling to find work, a business owner working twelve hours a day, or just someone who has a lot of stress in life then learning to meditate is a habit that will benefit you for years to come. It will make you more productive and ultimately more successful.

Meditation as Stress Management

Meditation is an amazing tool for stress management – but you don’t have to be a Yogi to use it. With a few simple steps you can start incorporating meditation into your life and, as a result, start reaping the amazing benefits.

Engaging in a regular meditative practice can help you go with the flow and it can help you live life much more peacefully. It can even help you turn your disappointments inside out and look at them as opportunities or challenges instead of obstacles. Simply put, meditation can help you change your perspective in a very good way.

Making time for yourself is the best gift you can give yourself, and meditation is the perfect way to enjoy this gift.

Meditation acts as the brain’s volume knob, helping you focus and concentrate better as you learn how to tune out the noise and the distractions.

Meditation can help you have a deeper understanding of your life and it can help you gain a sense of purpose. Meditation gives you more tolerance and compassion and it can even help you be more productive. Learning how to let go in a simple meditation can help you enjoy your life much more fully.

How to Meditate in Five Simple Steps

Step One – Deep Breathing.

Begin by sitting up straight or lying down flat with your spine straight. Place one hand on your belly button and one hand on your chest.

When you breathe in, act as if you are filling yourself with air. You want the air to go down deep into your body.

You want the belly button area to fill up like a balloon. This is known as abdominal breathing.

As you breathe, you want your stomach area to expand out as your diaphragm descends.

Now relax and practice that deep breathing for a few moments.

Step Two – Relax Your Body.

No matter what position you are in, it is always advisable to keep your spine straight.

Your life energy flows up and down the spine and you don’t want to be getting in the way of that activity. Begin to become aware of exactly how your body feels in this moment.

Notice if there is any tension anywhere. Does anything feel like it is pinching? Do you have any pain or discomfort?

Gently shift and move around to release any stored up tension in the body. Meditation is about deep relaxation. You cannot relax if your body is uncomfortable. Find the position that is just right for you. Once you have shifted around enough to be really comfortable, just try to be still for a few minutes. This step is about body awareness.

Now you can begin to add in the deep meditation breathing that you learned in step one. Start with your breathing and take at least 3 very long and slow deep breaths.

Feel each breath as it goes inside you. Feel the inhaled air moving through your nose and down into your body. Feel your skin and body expand and open to receive the air.

Step Three – Dedicate time to Meditate.

The magic key to meditation is just to do it whenever you can fit it into your schedule. If you wait for the perfect time you may not meditate at all. Don’t fall victim to that procrastination technique of the mind.

Step Four – Determine How Long You Will Meditate.

Start out by setting a timer for 5 minutes, and work your way up to longer time frames.

Step Five – Release Your Mind.

Remember, the single goal of a non-thinking meditation is an exercise in “Accomplishing Nothing!”

Just keep telling yourself, there is nothing you need to do for the next few moments. You want the mind to be quiet and stop bugging you endlessly with your mental things-to-do list. Practice letting those thoughts just drift from your head and just watch them go by.

The more you practice meditation, the easier it gets. Even a few minutes of meditation a day can make a powerful difference in your life. The next time you feel stress coming on, do yourself a favor and take 5 minutes to clear your mind, your body will thank you.

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Acknowledgements
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This presentation contains images that were used under a Creative Commons License. Click here to see the full list of images and attributions:
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