There are many benefits of Meditating regularly such as:
- Reduces Stress. Stress reduction is one of the most common reasons people try meditation. …
- Controls Anxiety. Less stress translates to less anxiety. …
- Increase Calmness and Well being
- Promotes Emotional Health. …
- Enhances Self-Awareness. …
- Lengthens Attention Span. … promote more Focus—Very helpful as an Entrepeneur!
As I learned so many years ago, following your breathe with mindfulness, awareness and intention can be done in a variety of ways—which was a real relief to me as originally I thought meditation could only be done sitting for hours on a cushion in deafening silence!
I have meditated sitting on a cushion, on a chair, doing walking meditation, on the sofa, mindfully and slowly eating savoring every bite, lying down on the floor on a mat and in bed before going to sleep, and recently I have started meditating while walking my dog, lying in my hammock looking up at the sky and even when watering my roses. I also used my weekly Zoom yoga class as a longer weekly meditation.
The Value of Meditation Apps:
Convenience, less pressure to sit w/silence if that is uncomfortable in the beginning. Great supplement to your practice.
I am currently trying out a variety of them on my phone: Fitbit, Headspace, Insight Timer, Calm, Shrine, Wellness Coach, Simple Habit, Aura and so on. So many others to choose from and try out. Check out Play Store on your phone, ask friends, google meditation apps, etc. Many are free or low cost.
All meditation is good, there is no judgement here. It’s also like developing a new muscle—It takes time, practice and consistency.
If you want, set an intention and you can set a timer if you like when doing on your own. What is your motivation for mindfulness today? Today I am focused/choosing on happiness, etc. Other days it may be to feel calmer, be more focused, or be less stressed.
Close your eyes. … Your only focus is on your breath.
For the time you are meditating, that is your only awareness and focus. Whenever you get distracted by thoughts, feelings etc., acknowledge them, and simple return to your breath.
Make no effort to control the breath; simply breathe naturally, allowing your body to start to relax and soften.
Focus your attention on the breath and notice how your body moves with each inhalation and exhalation. Just notice and observe the rising and falling sensation that it creates in your body.
As you begin to relax, start to lengthen your exhale. The more you can do this, the quicker your relaxation response will kick in.
Begin silently counting each breath:
- 1 as you inhale,
- 2 as you exhale,
- 3 on the next inhalation and so on, up to 10.
- Then start again from the beginning at 1.
You may feel distracted, bored, anxious, sleepy or restless, by thoughts of the past, the present, the future, your to do list, etc.
All natural and common reactions to a beginning meditator.
Notice these thoughts and without judgement and w/some loving-kindness, release them and let them go.
I liken these thoughts to just clouds passing me by in the sky. I see them, and I let them pass, and I return to my breath, always back to my breath.
Breathing in and out, inhale and exhale and counting if you want.
Your breath is your anchor, to always bring you back to the present moment, to the road to less distraction.
Let’s begin to come back to our surroundings slowly.
Some gentle movement in our hands and feet.
Gently opening your eyes.
Letting your body and mind anchor and remember a more calm and spaciousness in your awareness and allowing these feelings to follow you into your next activity, whatever that may be.