When and How do you meditate?

Meditate

Research shows that meditation offers not only calm, but also helps with anxiety and depression, cancer, chronic pain, asthma, heart disease and high blood pressure.

To get started, all you need is a few minutes each day. Later you may want to work up to 10, 20, or 30 minutes. You can find one of many meditation options in a book or CD, online, or in a class. Or you can try some suggestions below. If one doesn’t work, stay calm…and try another.

Types of Meditation:

  • Deep breathing. Sit or lie down comfortably. Rest your hands on your stomach. Slowly count to four while inhaling through your nose. Feel your stomach rise. Hold your breath for a second. Slowly count to four while you exhale, preferably through pursed lips to control the breath. Your stomach will fall slowly. Repeat a few times.
  • Mindfulness Meditation. Focus on your breath. Notice anything that passes through your awareness without judgment. If your mind starts to tackle your to-do list, just return to focusing on your breath.
  • Visualization. Close your eyes, relax and imagine a peaceful place, like a forest. Engage all your senses: Hear the crunching leaves, smell the damp soil, feel the breeze.
  • Repeating a mantra. Sit quietly and pick any meaningful or soothing word, phrase, or sound. You can repeat the mantra aloud or silently. Experts say the repetition creates a physical relaxation response.
  • Participate in a meditative form of exercise. Try tai chi or qi gong, which use soothing, flowing motions.
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