Meditation
Meditation can change your life. People take up the practice of meditation for many different reasons, but relaxation is often a common result. Various studies have documented the following benefits to the nervous system when we meditate:

• Lower blood pressure
• Improved blood circulation
• Lower heart rate
• Less perspiration
• Slower respiratory rate
• Less anxiety
• Lower blood cortisol levels
• More feelings of well-being
• Less stress
• Deeper relaxation

Can you think of anything out of your control that you’d rather not stress about?
There are many methods of meditation and you have to find the one that works best for you. Here are some steps for a common form of meditation :

Step one: Sit or lie comfortably. Use any pillows or other props to put you in a relaxed
state.

Step two: Close your eyes. If you’d prefer, use an eye mask or a restorative eye pillow
if you’re lying down.
Step three: Bring your attention to the breath, and notice how the body moves with
each inhalation and exhalation. If your mind begins to wander, return your focus to your
breath.

Maintain this for two to three minutes to begin, slowly making your way to more
extended periods.

Note that this practice probably won’t be easy to start with, but with practice, it should
become second-nature.

Perhaps Concentration Meditation Is For You

If sitting still with your eyes closed is difficult for you, try focusing your attention on a single point. This focus could be on something you can see with your eyes, repeat with your voice, touch with your hands, or listen to.

Have you ever found yourself staring into a bonfire or flame? It captivates you. Try lighting a candle and focusing on it for a few moments.

You could also try repeating a mantra, or speaking the eternal sound of ‘Om.’
Mala beads are another option, not unlike a rosary, mala beads are strung into the form of a necklace and are meant for counting while you meditate.

Lastly, you can try shifting your focus into something you hear, like a repetitive gong, the sounds of nature, or a guided meditation soundscape.
By practicing concentration meditation, refocusing your awareness might happen more easily.

A Still Mind Doesn’t Require a Still Body
If carving time out of your day to sit still doesn’t sound like something that you can do, that’s okay! There are lots of alternative meditation styles to choose from, and here are a few:
Walking meditation: Also called ‘Kinhin’ in Zen tradition, this practice is done by taking slow steps while staying aware of the body and mind. If you have access to a zen garden or a circular walking path, use it. Otherwise, pick a safe space with room to move around, like in a park or large field. The walking movements should be continuous, and your focus should be on YOU, not what’s going on around you.
Tai Chi: Translated to “Grand Ultimate” in Chinese, tai chi is about aligning energy in the body and mind. In Chinese medicine, illness and disease happen when the life force, chi, is disrupted. The practice of tai chi - which looks like slow-motion dancing - helps to realign the body’s chi.
These are just two ways that you can use movement to let go of the ego, focus on your body, and set your mind into a meditative state. Whether this means dancing around your living room, attending a yoga class, swimming laps in a pool, or dribbling a basketball around a court, your goal is to get outside your everyday thoughts and into a “zone” that nourishes the mind.

The Science Behind Mindfulness Meditation
If you want to try a different approach to moving through your thoughts, try something called mindfulness meditation.

Mindfulness meditation encourages the practitioner to observe wandering thoughts with the intention of being non-judgemental. Just as you would bring your awareness to a bird flying by your window, acknowledge it, observe for a moment, then move on. Don’t get wrapped up in wondering where the bird is going, where it came from, or if it’s having a good day - just make a mental note that you watched a bird fly by your window.

As you continue to practice this type of meditation, you’ll begin to see how your thoughts and feelings move in particular patterns. Over time, you’ll become aware of your tendencies to judge certain situations or feel triggered to feel certain emotions. The idea is that, with practice, an inner balance will develop.

ALTERNATE NOSTRIL BREATHING
Deep breathing is often part of a meditation or yoga practice, but some people find that trying to concentrate on breath just brings up more distracting thoughts. Alternate nostril breathing can help calm a busy mind.
First, exhale completely, then inhale deeply. On your next exhale, gently place an index finger against your right nostril to close it off. Inhale, then release that nostril and close off the left. Exhale, then inhale, through that side. Repeat for 15 rounds.
Focusing on the technique can help calm your mind and also prompts deep breathing, which has been shown to engage the parasympathetic nervous system — your body’s natural de-stress response.

Should Mantras be a Part of Your Meditation?
First thing first, what is a mantra?
A mantra is a syllable, word, or phrase that is repeated while meditating; it can be spoken, chanted, whispered, or repeated silently in the mind.

The practice of using mantras for meditation stems from ancient Buddhist and Hindu practices - but mantras can be used for non-secular mindfulness too.

Repeating a mantra can serve as a kind of mental protection against distractions or emotions, but it can also help you develop a deeper, more spiritual purpose.

In Buddhism, mantras serve the purpose of keeping the mind focused and receptive to the present moment. This, in turn, allows you to take time to appreciate everything you are grateful for. In certain Hindu and Christian traditions, mantra recitation is used to focus the heart and connect with the divine.

When it comes to developing your mantra, first consider what your intention is. This could range from “May my practice help me overcome destructive personal habits,” to “May my practice help me be more patient.”

From there, create a short phrase. Think of something your wisest mentor, closest friend, or most beloved family member might say to you. For example:
- My heart will guide me. - I am exactly where I’m supposed to be. - I am content with this moment. - I am strong, intuitive, and intelligent. Whatever you land on, know that you can shift it each day, or moment, to fit your mood or needs.

Creating the Right Space for Meditation
You have a kitchen to prepare food, a bedroom to rest your body, and an office to do work - it only makes sense that you have a space dedicated to your spiritual practice.
Luckily, you don’t need a whole ROOM dedicated to meditative practice - a corner, nook, or even a closet can work. Before you get decorating, here are some things to keep in mind:

• Be sure that your space is serene and not amid a heavily-trafficked area.
• Keep the room clean and uncluttered. Make sure that your eyes fall on a clean surface, not a stack of unread mail, your phone, or a computer screen.
• Make it a comfortable space where you can sit for a prolonged period of time. Use blankets or cushions if need be.
• Consider the lighting. Natural lighting is ideal, but soft lights (like candles or fairy lights) can create subtle mood lighting too.
• Bring nature inside. Plants are great, so are flowers.
• A shrine or altar isn’t necessary, but setting up a small table or landing space for items that are meaningful can be nice.
• Add an aroma - incense sticks, scented candles, or essential oils can help get you in the right headspace.

The more that it’s a multisensory experience, the more the practice sticks with you.
Whichever form of meditation works best for you, you will find that as you incorporate these practices more often, you’re likely to find that it becomes easier to get focused and set your mindset for your day.

The best part is that even a little meditation can go a long way. - View 5 Meditation