We have all heard about the benefits of meditation and how it can lower stress levels., avoid depression, calm states of anxiety and maintain our health among many other things. Although we know that it is good to include this habit In our life, it is difficult for us to start especially due to lack of time. The good thing is that a meditation can be done in a few minutes and with these tips you will achieve a centered meditation.
1. Start step by step
If you are starting in the practice of meditation most likely the mind won't shut up and you may even end up with a bit of a headache trying to shut it down, That is why it is best to start with the breath., inhaling through the nose and exhaling through the mouth. Be aware of each breath and how your stomach moves when you are breathing. make 20 slow inhalations putting your hand on your stomach to feel the breath.
2. focus on the breath
When starting the habit of meditation, you have to put your mind blank, Although you have already started to feel the breath, it is important to be aware of this. Focus your attention on your breath for a period of time. start with 5 minutes with a blank mind, when you start you will realize that the mind begins to wander, when this happens bring your attention back to your breath without stressing yourself, That is the most important.
3. Put meditation on your calendar
The best way to commit to doing something is to put it on the calendar., schedule your meditation in advance and respect that appointment with yourself. Once you start keep doing it no matter how difficult your day is. you can start with 5 O 10 minutes, then you can increase the meditation period or do it for one minute if you don't have time, the important thing is to do it daily so as not to lose the habit.
4. Lean on technology
Now there are a lot of applications to meditate, use your Smartphone or Tablet to feel more relaxed. Apps como Buddhify, Headspace, Stop breathe and Think Y Calm guides you through meditation and maintaining the habit. You just have to find the App that best suits your needs to start a daily meditation routine.
5. Enjoy the process and be patient
It is best to have a positive attitude towards yourself and your meditation process, try to make that time with yourself pleasant. the way you do things: With love, gratitude and love is reflected in the quality of meditation. The first days of meditation you may feel annoyed with yourself, several negative thoughts will appear or about things that we do not want, However, the more you resist, the stronger they become if you do not start with appreciation for what you are going to do.. Remember that no one is born an expert and that is why you need to practice, be patient in your process when you least expect it you will be an expert meditating.
It is difficult to implant a new habit in your routine but once you achieve it, you will realize the benefits that meditation brings to your life: calm, paz, creativity and clarity.