Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness.
In mindfulness meditation, we’re learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from this task. You can use different ways of breathing here like: box breathing, Win Hoff method, belly breathing. This practice of returning to the breath builds the muscles of attention and mindfulness.
When we pay attention to our breath, we are learning how to return to, and remain in, the present moment—to anchor ourselves in the here and now on purpose, without judgement.
- Setting aside time for formal meditation is an important way to establish a routine and get comfortable with the practice. Even just a few minutes a day can make a big difference.
- Choose a place without distractions
- Best position is sitting as you will stay alert but you can also start with laying down
- Guided mediations available on YT/ Spotify or Calm, Headspace app are a great start to learn how to meditate.
- Don’t judge yourself in your mind wonders and when you try to focus again on the meditation– this is the hard work you r mind is doing – practicing meditation. It’s the natural conditioning of the mind to wonder.
Loving Kindness meditation was extensively researched and its positive impact is endless, some of key points below:
- Decreases negative emotions and increases positive emotions.
- Quiets the inner critic.
- Strengthens empathy & increases compassion.
- Enhances social and nature connectedness.
- Decreases migraine pain and tension.
- Decreases chronic pain.
- Slows the aging process.
Try it and feel the impact on yourself – link to guided meditation here.
