Wednesday October 31, 2018

Meditation Tips for Beginners

Dr. Scott Sanderson

Many people are unaware of the multitude of benefits of meditation and too often do not know how truly simple it is to start a practice. More and more athletes, performers and top CEOs are starting to meditate after seeing the many benefits it can have on performance in all areas of life.

 

Meditation is a mind training approach that often results in relaxation, stress reduction, and connecting with your body. It is often recommended as a practice to alleviate stress and tension brought upon the body. It also improves blood circulation, lowers blood pressure, heart rate and respiratory rate. It has even been shown to increase working memory and creativity.

 

By embracing meditation, it can help you emotionally, mentally, and physically. This practice is highly touted for being beneficial for a healthy mind, body, heart, and soul.

 

Unfortunately, the biggest obstacle to most people starting is the false notion that it is difficult or complex. It can be as simple as being present in the moment and paying attention to your breath. One of the key recommendations is to focus on the breath, but for a first-timer it is quite easy to get distracted. So, we have put some tips together on help you on your meditation journey if you have not done this before.

  1. Schedule it in as a regular practice. 
    Set aside some time for meditation, as little as 10 minutes a day and remain patient. Think of beginning the day with a short meditation session in the morning. With repetition, meditation grows stronger. Just like with anything, practice makes perfect. Over time you will get more comfortable and it will settle in as a daily routine.
  2. Claim your spot and get comfortable.
    Meditation is best when done in a quiet and peaceful space. This is to avoid distraction from noise and other people. Ensure you are comfortable to avoid getting tired, but not so comfortable to the extent that you can easily fall asleep. Maintain an upright position all through. In short, set yourself up for the session.
  3. Relax
    Meditation should be serene and relaxing, not stressful. Therefore, do not struggle to maintain an empty mind. Remind yourself it will take time, and to just be in the moment and…relax. Each time you feel yourself getting distracted, gently refocus your mind. It is this process of learning to refocus that actually gives you many of the benefits. It is practicing this focus that leads you to have greater focus in all of the other areas of your life.
  4. Consider starting with any of these forms of meditation as an aid.
    i. Free-Flowing Thoughts – It involves relaxing and maintaining a free flow of thoughts without getting attached to any of those ideas. Do not engage with them, let one thought flow to the next.
    ii. Mantras: It involves finding an inspiring mantra that allows you to focus on your experiences over and over.
  5. Allow yourself to remain open during meditation.
    Receive and give energy to enable full communication within your entire being. Let go everything and surrender to the inner silence.
  6. Maintain a meditative mood.
    Ensure you are feeling refreshed before getting into a meditation session. You can use meditation music and candles to help you establish attention. Leave all your worries and have an inner communication, it takes you to the thoughtless awareness you desire during meditation.

    Over time, with daily meditation, you can experience reduced stress, less anxiety, more creativity, and a feeling of well-being.

If you are experiencing stress, anxiety, or have any health concerns, contact us today at Elite Health, where our customized wellness services can help you enjoy life again. Call us at (808) 784-7041 to learn more.

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