Meditation | How to do meditation | How to Relax

How to Meditate

Introduction

Meditation is a great way to relax, relieve stress and improve your concentration. It can be done anywhere and at any time, so it's easy to fit into your day. You can even use guided imagery and visualization techniques that will help you focus on your breathing while practicing meditation. The benefits of meditating include better focus, improved mood and decreased anxiety.

Sit in a comfortable position

The next step is to sit in a comfortable position for meditation. This might be on the floor or with a chair, but you should try to find one that allows for both comfort and ease of movement.

You can sit with your legs crossed (which will keep them elevated) or straight out in front of you, or if they're long enough, cross them at the ankles while sitting on an elevated surface like a mat or pillow. The goal here is not so much how tall your legs are--it's more about making sure they're comfortable and able to move freely without causing back pain or discomfort when shifting around during meditation practice sessions.

Take a few deep breaths

Take a few deep breaths. Breathing is important for our body's health and well-being, but it can also be a bit of an issue when we're stressed out or anxious. When you're feeling overwhelmed by anxiety or stress, try taking some time to breathe deeply--in through your nose and out through your mouth--for about four minutes at a time. This will help calm down your mind and relax muscles throughout your body that have been tense with fear or stress.

Don't hold your breath! It's tempting to try and control how much air passes through our lungs as we inhale (and exhale), but this will only lead to more tension in the body rather than relaxation.* If possible, let yourself breathe naturally without forcing anything into place; just relax into whatever happens naturally during each inhalation/exhalation cycle.*

Close your eyes

Now for next step close your eyes and focus on your breathing. Don't worry about distractions or what other people are doing; don't worry about the world around you or what you're going to do next. Just breathe--and breathe deeply into the belly. Feel it expanding as it fills with warm air, then relax into it as it expands again and releases all that tension from within your body.

Now imagine that space between each breath is filled with light: bright white light coming from above, radiating outward and filling every inch of space until there isn't any room left for anything else inside those sensations except peace and love (or whatever emotion resonates most strongly).

When we feel our minds become still enough for us to be able to hear ourselves think without getting distracted by thoughts about doing something different next time instead of being present right now when we're living life moment-to-moment rather than planning ahead like someone who has everything planned out already but doesn't know how things will turn out yet so they just keep making plans anyway because then there's less chance anything bad will happen!

Start with an incredibly simple meditation, like counting your breaths

Start with an incredibly simple meditation, like counting your breaths. It's not a race to do something complicated or complicated enough, but rather just to get started. Start with the basics and build on them as you go.

It's important not to worry about how you will feel or if it will work for you--just do it! You can always stop after a few minutes if needed (and don't be surprised if some days are better than others). And remember: there is no right way or wrong way; whatever works for YOU is fine!

You can do a guided meditation, or use guided imagery to help you relax and practice concentration

Guided meditation is a great way to begin your practice of concentration. It's also helpful for those who want to relax and get centered before they begin their day, or even just before bedtime.

Guided imagery is an excellent way to help you relax into the experience of concentration, but it can be difficult at first. If you're new to guided imagery, try taking some time out of your day and setting aside a few minutes where you won't be disturbed--maybe in your car on the way home from work? Or maybe after dinner? Just make sure that nothing else is happening around you that could distract from what's happening inside your mind/body (like text messages).

Once there are no external distractions available (or if they're too distracting), sit comfortably with both feet on the ground; close eyes; take several deep breaths; then focus solely on one thing: breathing slowly and deeply into each nostril until there are no thoughts left behind other than just being breathed over by all four corners of space itself while feeling completely connected with everything else around us as well!

Breathe deeply while visualizing yourself breathing in the same way that you did earlier when you were exercising

Breathe deeply while visualizing yourself breathing in the same way that you did earlier when you were exercising.

Breathe in through your nose, hold for a moment and breathe out through your mouth.

Visualize yourself breathing in this way.

Visualize yourself breathing in the same way that you did earlier when you were exercising (this can be done anywhere).

When you feel ready, focus on your breathing and repeat after me, "I am”

When you feel ready, focus on your breathing and repeat after me, "I am."

You can use any phrase that helps you focus. For example:

I am __________ (your favorite color)

I am __________ (a new animal)

You can meditate anywhere at any time

You don't need to go to a comfortable, quiet place or sit cross-legged on the floor in order to get a good meditation session in. You can meditate sitting on the couch at home, or standing up against a wall with your hands on your hips.

You can also meditate for any length of time--but again, you don't have to do so for hours every day! If you're just starting out and want to see how long it takes before you feel relaxed enough for sleep (or even better yet: falling asleep), try starting with 10 minutes per day then increasing as needed after that. It's not necessary (or even desirable) for everyone who wants more peace in their life; however if this is something that appeals then by all means give it a try

Conclusion

Meditation is a great way to relax and clear your mind, but it can be hard to start. Meditation is like any other skill: the more you practice, the better you get! So if this feels foreign to you, don’t worry—you don’t have to go out and buy expensive equipment or anything like that; just sit down for five minutes every day, and keep going until it becomes easy.