Breathe in. Breathe out. Breathe in. Breathe out. Close your mind. Focus on your mantra. Breathe in. Breathe out.
You can meditate for one minute. Or more. Depends on you and the time you feel you can devote to it. There’s no right or wrong answer. More important is that you do it.
Just like brushing your teeth is a part of your daily to-do list, so should meditation. And it’s easy. It takes no special clothing, just a comfortable place to sit (preferably in a quiet place). I usually meditate in my big, purple chair in my room, but I’ve also done it in my car and at my desk.
Sit somewhere and close your eyes. Try to shut out the noise around you. Slow your breath and find a rhythmic pace for it. Breathe in. Breathe out. Most people find it helpful to have a mantra – a special word – to help them focus. Popular mantras include love, peace, quiet, calm. Find one that works for you and say it silently to yourself while breathing. If you find your mind drifting away (to your massive to-do list), remember your mantra and come back into focus.
Benefits of Meditation
It’s the ultimate in self-care. This special time allows you to calm down when you’re frazzled. It’s been shown to help lower blood pressure. It teaches you how to focus. It can bolster your immune system.
Recent studies show that certain regions of the brain of long-term meditators were larger. The areas affected include regions responsible for regulating emotion. When asked, more than half of the meditators in this study said that deep concentration was vital to their practice and that they meditate between 10 and 90 minutes every day.
So what are you waiting for? Relaxation, focus, lower blood pressure, and a bigger brain is just a minute away.
Tell us your tips for successful meditation.