Meditating, even if it’s a for short while, can have some very positive effects on you. Especially if practised regularly. It can help lower your heart rate and decrease your stress levels in general. It helps calm you down making you more centred which can lead to better sleep too. Follow these beginner meditation practices that the author has listed out and you won’t have any excuses for missing out on the benefits of meditation. Team RetyrSmart
“I can’t sit still and do nothing” Stop this as an excuse for not Meditating
If you are interested in exploring a mediation practice, consider the following beginner-level meditations.
Find a quiet, comfortable place to settle down and sit still with your eyes closed, either at work or at home. Then experiment with one or all of the following five easy meditations to help you relax and sleep better.
Count backwards from 100, restarting every time you lose track. Don’t attach to forgetting your place; simply start over and keep counting down. Remember, there is no right or wrong — it’s all mediating!
Concentrate on a single face, place, color, etc. Allow your mind to clear and focus on a single image. Your partner’s face. A peaceful green field. A cookie. You get the idea. Notice how this makes you feel.
Develop a personal mantra such as, “I am grateful for …” As the Buddha said, “Better than a thousand hollow words, is the word that brings peace.” Silently repeat your mantra and allow your mind to clear as you focus on a single phrase.
- Pranayama & Square Breathing
Practice yoga breathing, or Pranayama, aka the “life force” we all know as our breath. Inhale and exhale through your nostrils only, cultivating your Ujjayi breath, a common practice of Pranayama. Let the air drag over the back of your throat to create a low, ocean-like sound on the inhale and exhale. Once you’re warmed up, segue into square breathing: Inhale for four counts, hold for two and exhale for four. Repeat for two to three minutes.
- Alternate Nostril Breathing
Keep at your Ujjayi breath and incorporate alternate nostril breathing into your Pranayama practice. Close your left nostril with your right ring finger. Inhale for four counts (through the right nostril only), hold for two (close right nostril with thumb), and exhale for four (through the left nostril only). Repeat for two to three minutes.