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A Beginner’s Guide to Meditation to Relieve Stress



5 ways to overcome anxiety

Stress is a silent killer. It eats away at our mental, physical, and emotional well-being. Sometimes we don’t even realize it. We’re so busy working that we never take a step back to evaluate how we’re doing.

But humans need breaks. We need intentional moments of silence so we can reaffirm our meaning and purpose in life.

Enter meditation. Though it’s sometimes associated with spirituality or superstition, meditation has many practical benefits. In fact, it can be a totally secular exercise if you want it to be.

Meditation goes a long way in reducing the pressures you feel from working too much. Though you need medicine or stress-relieving supplements to fully address the symptoms of overworking, it’s hard to go wrong with a simple meditation exercise.

The Benefits of Meditating

So why meditation of all things?

First of all, you can meditate almost anywhere for free. It requires neither equipment nor money.

Second, meditation gives you a quick sense of calm unlike anything else. It increases your self-awareness and helps you focus on the present moment.

Finally, meditating reduces negative tension in your body and mind and can even relieve pain and help prevent physical illness. In a nutshell, meditating dramatically improves your overall well-being.

How to Meditate

To start meditating, you need a quiet space. You won’t be able to do this somewhere where there are a lot of distractions or a lot of noise.

When you have a spot, set a time limit. Especially when you’re first starting out, you don’t want to meditate for too long, or you might lose patience and interest. Instead, start small and easy.

Next, get into a comfortable position. You can sit cross-legged on the ground or in a chair. Either way, you’ll want to sit up straight and let your arms rest on your legs or lap.

Now close your eyes. Don’t try to hold them shut tight. Just keep them relaxed and closed and gently release any tensions in your body.

Breathe in slowly and deeply. Allow yourself to feel the inhale before you exhale in the same deliberate manner. By breathing this way, you become more in tune with your body and its natural rhythms.

Clear your thoughts. Try to free yourself from any stresses of the past or worries for the future and just be in the moment. Allow thoughts to come and then go. Don’t dwell on them. Just acknowledge them and then let them pass.

Allow yourself to remain in this slowed-down state for a few minutes until your time is up. Then end your meditation with kind thoughts as you notice your surroundings and how you feel. Calmly gather yourself up and move on with your day.

Tips on Meditating

Sounds easy enough, right?

If you find yourself struggling to stay focused, don’t worry. The key is to practice. It’s common for your mind to wander off at first. But with time, you’ll learn how to return your attention to your breath.

Again, start simple and stick with short amounts of time. You may find it helpful to use a timer or an app on your phone to keep track of how long you go.

You can also try different meditation styles. Meditation has many variations, including mindfulness, spiritual, mantra, movement, and guided narration styles.

Whatever you do, be patient with yourself and keep it a positive experience. Meditating shouldn’t be something you dread doing. You should look forward to it as a way to relax and not get stressed out more by it.

Final Takeaways

Meditating is powerful. It can change your life if you let it. But first, you need to make it a habit. To do this, set reminders for yourself to meditate at least once a day. You could set an alarm on your phone or keep a post-it note on your desk.

Over time, you’ll feel less anxious and stressed. Guaranteed. You’ll know that you can always calm down by taking a deep breath and letting the world go, even if just for a moment.