It is no longer a secret that meditation has a positive effect on health. Perhaps you have also came up with the idea of trying meditation? In this case you will find the best tips for getting started with meditation and five very simple meditation exercises that you can incorporate into everyday life at any time!
Meditation in any form is an enrichment for everyday life. We can get even more out of meditation practice if we consider a few things before starting the practice. The most important basic rules for meditation beginners are:
Have patience!
No meditation master has fallen from the sky, yet. You will always have days when your thoughts wander. That’s part of it.
Be kind to yourself!
There is no goal in meditation. You don’t have to prove anything to yourself or to anyone else, so accept any meditation as it is. If it only lasts two minutes at the beginning, it’s worth as much as half an hour. In the end, the only thing that counts is: you took your time.
Find your way of meditation!
Not everyone meditates the same way. It may take a few tries before you find the approach that works for you. That is also perfectly fine.
If you take this attitude into your meditation practice, nothing can actually go wrong and you are good to go. You don’t need any specific equipment, just a quiet place, comfortable clothing and, initially, a pillow to sit on – and of course your breath.
Meditation exercises for home and every day
You can do the following stress relief exercises at home, in nature, or even in the office. By the way, the respective times are only suggestions – your meditation break should not fail because you only manage five minutes instead of 15 minutes. The attempt alone counts.
Nose breathing
In this meditation exercise, you work with your breathing. Inhale three times through your nose and exhale through your mouth. Count to four on the inhale and eight on the exhale. After the three breaths, you only breathe through your nose for about five minutes.
By concentrating on your breath you will not only soon become calmer, your brain will also get new energy and after a few minutes you will be able to concentrate better again. This meditation exercise is therefore also wonderfully suitable for the lunch break in the office.
Mantra meditation
When we think of meditation, we often think of the classic “Om” – and not without reason, because a mantra helps meditate. It doesn’t always have to be the Sanskrit syllable “Om” – you can choose your mantra yourself.
You are welcome to set a timer for the meditation, which should bring you out of the meditation after a few minutes with a gentle tone. Now you can find a comfortable position and adapt your mantra to your breaths. You can say it out loud to yourself or just say it softly in your head. It might also help you to imagine a nice place to do so, or to think of something positive. Just stick to your mantra all the time and let it guide you through the meditation.
Walking meditation
Meditation does not have to take place in a rigid position. You can also meditate while walking: Find a short distance to walk up and down. Don’t stray from this path and concentrate fully on feeling every muscle in your legs as you walk. Here, too, you can quietly recite a mantra for yourself in the rhythm of breathing and hearing.
Search for silence
In this meditation exercise, the focus is again on the breath. You sit (or lie) very quietly and only pay attention to your breathing for about five to 15 minutes. As soon as your thoughts wander, you bring them back to your breath. You may even manage to stop thinking about your breath and create complete silence in your head. Not to think is anything but easy. So don’t be too hard on yourself if this exercise is a little more difficult.
Sense experience
This is where all five senses come into play. For 30 seconds each, you concentrate on seeing, hearing, smelling, touching and tasting. Try to switch off for 30 seconds in between so that you are ready for the next sense. Repeat focusing on the senses three times. The exercise works well in the evening as it gets you in the mood for sleep.
Release stress
We are used to always pursuing one goal. In principle, this is not bad, but it can also degenerate into stress and pressure to perform. Here meditation offers an important opposite pole, because whoever meditates is not working towards a certain point. This applies to anyone who tries meditation.
With the above exercises you can try out which type of meditation suits you best. It may take a while to find a routine – but your satisfaction and your body will thank you for it too. So just get involved and find out how beneficial regular meditation can be.
Stay connected
0 Comments