To get the most out of the positive effects of meditating regularly, you can try mindfulness meditation. The greatest thing about mindfulness meditation is you can do it almost anywhere, anytime. To start, you must focus on your breath and let everything else fade into the background.
Note that you must not judge your breathing – it’s okay if it’s fast, or shallow, or deep. For a few minutes, think of nothing else. If your mind wanders, don’t be too hard on yourself.
Just get back on focusing on your breathing. The act of not thinking about anything else gives your mind the well-deserved rest it needs.
In mantra meditation, you choose a statement or word and repeat it until it’s the only thing you focus on. The simplest mantra is the word “Ohm,” but you can change it according to your preference.
Body Scan Meditation
You can also gain the positive effects of meditating regularly through body scan meditation. Because it makes you aware of your body, you will also notice if certain parts don’t feel well.
In Body Scan, you need to focus on your body parts one at a time. Start with your head. Feel the skin, then your eyes, nose, ears, and mouth. Focus on your neck, down to your shoulders, arms, fingers, and further down until you reach your toes.
After a body scan meditation not only has your mind taken a rest, but you also become more aware of your body.
Guided meditation is perhaps the best way to start practicing meditation. In Guided meditation, a “teacher” will guide you through the session. You can go ahead and enroll in a meditation class, but if you don’t want to, you can also use other channels.
As of now, there are a lot of videos and podcasts offering guided meditation online. You can also search offers in meditation websites. Finally, some apps offer guided meditation.
Please note that there are guided meditations for both mindfulness meditation and body scan.
3 tips to get the positive effects of meditating regularly
To achieve the positive effects of meditating regularly, you can do the following.
- Practice regularly. To become a regular meditator, you must meditate as if it’s your routine. It will help if you to do it after a daily habit. For example, you can meditate right after drinking your morning coffee.
- Get creative with your setting. You don’t need to dedicate a whole room for meditation, although you can do that, too, if you want. Your room, garden, or deck will do, as long as you won’t get distracted.
- Assume a comfortable position. Contrary to popular belief, you don’t always have to sit cross-legged to meditate. Find a comfortable position that works and stick with it.
Key Takeaways on the Positive Effects of Meditating Regularly
Resting the mind and gaining awareness allows you to enjoy the positive effects of meditating regularly. Choose a meditation style and start practicing it even for just a few minutes daily. Soon enough you’ll be reaping the benefits of meditation on your overall health and well-being.