This post may contain affiliate links. Please read my disclosure for more info.
Meditation is an effective way to reduce stress and promote overall wellness. It is a simple, natural way to calm the mind and body and can be done anytime, anywhere.
There are many types of meditation, making it possible but vital to find the one that works best for you. For example, some people prefer to sit or lie down in a quiet place, while others may meditate while walking or doing yoga.
There are also many styles of meditation, ranging from those that focus on the breath to those that use guided imagery. And there are meditations for specific purposes such as reducing anxiety or improving sleep.
Meditation calms the mind and body using various breathing techniques. It can be done in many ways. It depends on the style you find most effective for your needs. The main thing to know is that people who meditate regularly often find that it helps to reduce stress, improve concentration, and promote relaxation, according to many scholarly studies.
The Benefits of Regular Meditation
Meditation offers practitioners many benefits regardless of where they come from. Even if they’re doing the basics – breathing, and focusing on the now – meditation works wonders for them.
Some of the known benefits, according to studies, include:
- Reduces stress and anxiety
- Improves concentration
- Promotes relaxation
- Boosts immunity
- Improves healing
- Increases positivity
- It can be done anywhere
- It can be done at any time
- It doesn’t require any special equipment
- It can be self-taught or learned from a qualified instructor
Types of Meditation
There are many different types of meditation, and it is essential to find one that works best for you. If you are new to meditation, trying a few different techniques may be helpful before settling on one.
Mindfulness meditation involves focusing your attention on the present moment and letting go of thoughts about the past or future. This type of meditation can be done anywhere, anytime, and doesn’t require special equipment.
Transcendental Meditation (TM)
This involves sitting quietly with your eyes closed and repeatedly chanting a mantra, word, or phrase. TM is usually practiced for 20 minutes twice a day and is best learned from a qualified instructor.
There are many other forms of meditation, including guided meditation, mantra meditation, and walking meditation. Experiment until you find the type of meditation that works best for you. There is no agreed-upon correct way to add meditation into your life. Instead, choose a style or type that you like and do it.
Tips on How to Get Started with Meditation
The following are some tips on how to get started with meditation:
- Find a quiet, comfortable place.
- You can sit or lie down – just be sure to support the spine comfortably.
- Close your eyes (unless you’re walking).
- Take a few deep breaths.
- Focus on your breaths and count them.
- If your mind wanders, focus on your breath.
- Meditate for 5-10 minutes a day, gradually increasing the amount of time you meditate each day.
Focus on Positive Thinking Every Day
One way to focus on positivity throughout the day is to make a list of things you are grateful for when you wake up. This will help set the tone for the day and remind you of all the good in your life. Another way to stay positive is to avoid negative people and situations whenever possible.
If you find yourself around someone who is always complaining or being negative, walk away. You want to avoid bringing yourself down to their level. Lastly, try to do something nice for someone else every day. Even if it’s just a simple act of kindness, it will make you feel good and help spread positivity.
Choose a Good Time for Practicing
Figure out a schedule you like and stick with it. For example, meditating first thing in the morning may be best if you are a morning person. On the other hand, if it’s challenging to quieten your mind at that time, meditating in the evening may work better for you. Experiment and see what feels most natural. The most vital aspect of this is to be consistent with your practice.
Set Up a Quiet Place
To set up a quiet space for your meditation practice, find a place where you can sit comfortably without being disturbed. For example, you may want to sit in a chair with your feet on the ground or a meditation cushion on the floor. If you are sitting on the floor, keep your knees lower than your hips.
Ease into It
While you don’t have to do marathon sessions even when you’re well-versed and practiced, at first, you don’t want to try to force yourself to meditate too long. Instead, start with just five minutes a day and then build up if you feel you need more. The truth is, if you’re getting the results you want, more is never necessary.
It’s All About Your Breath
The better you become at diaphragmatic breathing, the deeper and more relaxing your meditative state will be. Incorporating diaphragmatic breathing into your meditation practice is easy. Simply focus on your breath and ensure that you breathe deeply from your abdomen. You can place one hand on your stomach to help you focus on the movement of your breath.
As you inhale, you want your stomach to expand. As you exhale, allow your stomach to fall back towards your spine. Continue this deep and rhythmic breathing for as long as you like. Remember to breathe slowly and deeply and to focus on the movement of your breath.
Mind Wandering Is Normal
If you notice your mind is wandering during meditation, you can do a few things to help deal with it better. First, focus on your breath and count each inhale and exhale. This can help ground you in the present moment and make it easier to let go of thoughts that are irrelevant to your practice.
If counting your breath doesn’t work, try focusing on a mantra or repeating a specific word or phrase to yourself. This can help calm your mind and keep you from getting lost in your thoughts. Finally, if all else fails, simply acknowledge that your mind is wandering and gently bring your attention back to your breath. Meditation is a practice of patience and with time, you will find it easier to focus your mind.
Feeling Uncomfortable and Itchy Is Normal
You can try a few things to better deal with itchy and uncomfortable sensations while meditating. First, ensure you are comfortable and not sitting in an awkward position. Second, focus on your breath and relax your body as much as possible. Third, if you start feeling itchy, scratch yourself lightly and then return your focus to your breath.
Start with Five Minutes. Build from There
Start your meditation practice with a short five-minute session each day because that is all it takes to start reaping the benefits of meditation.
When you meditate, you focus your attention and clear your mind of distractions. This allows you to focus on the present moment and connect with your inner thoughts and feelings. Over time, regular meditation can help to improve your mental and emotional well-being. It can also help reduce stress and anxiety and increase your overall sense of peace and calmness.
Once you have started your daily meditation practice, you may want to try different techniques to discover what works best for your needs. There are many kinds of meditation, so experiment until you find the one that feels right for you.
An important aspect to remember when meditating is to be patient. Learning to meditate effectively takes time, so don’t get discouraged if it doesn’t seem to be working right away. Instead, keep practicing. Eventually, you will start to see the benefits.
A plethora of resources are available to help you learn more about meditation and how to get started. In addition, some applications can provide guidance and support. Here is a list of them to check out and try.
- Headspace – With a mission to improve health and happiness in the world, Headspace offers ten-minute guided meditations that can be done anywhere.
- Calm – The app gives users tools to track their moods, set goals, and get support from friends and family. The app also offers information on meditation, breathing exercises, and relaxation techniques.
- Insight Timer – Insight Timer is the most popular free meditation app with over several million meditators. It is simple to use, has a great community, and offers some of the best free guided meditations.
- Smiling Mind – The app offers loads of guided meditation practices and opportunities for users to create their custom meditations.
Using any of these tools to improve your meditation practice will help you. Don’t be afraid to try different methods and techniques that others offer until you find what works for you best.
These tips will help you focus on setting realistic meditation goals as you incorporate them into your lifestyle. Like many things, becoming good at your meditation practice requires commitment and a willingness to learn and keep trying to find what works best for you.
Keep Doing It
Once you have started meditating, you may find that it becomes an integral part of your daily routine. It is a great way to reduce stress, promote overall wellness, and simply take a break from the chaos of everyday life.
Set a Realistic Goal for Yourself
Setting realistic goals for yourself is crucial to keeping meditation a part of your life. For example, if you are just starting out, it is likely unrealistic to expect to meditate for an hour every day. Instead, start with a goal of five to ten minutes per day and work up from there.
Choose a Time of Day That You Can Stick To
Once you have set a goal, choosing a time of day that you can stick to is essential. For example, if you know you won’t have time in the morning, don’t try to force yourself to meditate then. Instead, pick a time later in the day when you know you can relax and won’t be interrupted.
Find a Comfortable Place to Be
No reason to sit in the lotus position or anything like that – just make sure you are comfortable so you can focus on your meditation. However, you want to ensure you’re sitting with an appropriate posture for your body to ensure you stay comfortable and don’t injure yourself.
Set a Timer, If Desired
The timer is helpful because it keeps you from thinking about the time while meditating. It seems counterintuitive – on the one hand, you don’t want to be thinking about time, but on the other hand, keeping track of time is essential. So, time yourself to at least get in the five or ten minutes – anything over that will be a bonus.
Close Your Eyes
Closing your eyes will help you focus on your breathing which is where the focus should be when you meditate. Eliminating one sensation, sight, can help tone down the outside world so you can focus inward.
Follow Your Breath
Follow your breath as it goes inside your lungs and outside your body. To stay focused, it can help to count each breath as it enters and leaves your body. The better you get at deep diaphragmatic breathing, the better you’ll get at meditating.
Bring Back Focus to Your Breath If Your Mind Wonders
If your mind wanders, gently bring it back to focus on your breath. This is expected, so don’t get discouraged. Instead, just continuously bring your focus back to your breath, in the count to four, out count to four. Just think about your breathing and how it feels going in and out of your body.
Stay Still after Finishing
When the timer goes off, don’t just jump up. Instead, slowly open your eyes, and take a few deep cleansing breaths. Take a few moments to return to the present, allowing the outside world back into your awareness first. Allow the feelings of calm to wash over your entire body before getting up.
You should feel good about yourself after you finish your session. Every day you accomplish a complete session as planned, and express joy to yourself for doing it. You deserve to celebrate every accomplishment, including taking time for self-care like this.
Repeat as Often as Possible
Once you start meditating, commit to being consistent with your practice. You’ll not get the benefits if you don’t do it regularly and daily. You don’t need to do it more than ten minutes a day, so it’s not that much to ask of yourself in this case. However, consistency with ten undisturbed minutes daily will make a big difference in the rest of your life, especially in your healing and growth.
Healing Meditations You Can Try
Healing meditation is a type of meditation that is focused on promoting healing and well-being. This type of meditation can be used to address physical, emotional, and mental health issues. Healing meditations typically involve visualization and guided imagery techniques aimed at helping the individual to relax and focus on positive thoughts and images.
These techniques can help reduce stress, promote relaxation, and encourage healing.
- Chakra balancing meditation: This meditation can be used to cleanse and align your chakras or energy centers.
- Guided meditation: A guided meditation can be helpful if you’re new to meditation and need some direction.
- Mindfulness meditation: This meditation helps you focus on the present moment and let go of thoughts and worries about the past or future.
- Loving-kindness meditation: This meditation involves sending thoughts of compassion and love to yourself and others. (Note: Here is an example of one from Insight Timer; you can search for others from this list there.)
- Body scan meditation: This type of meditation involves focusing on each part of your body, from your toes to your head, and noticing any sensations you feel.
- Breath awareness meditation: This type of meditation involves simply focusing on your breath and noticing the sensations of breathing.
- Visualization meditation: This type of meditation involves picturing a peaceful scene or image in your mind’s eye.
Growth Meditations You Can Try
A growth meditation is a type of meditation that is focused on promoting personal growth and development. This type of meditation can be used to address issues related to self-esteem, relationships, and career development.
Growth meditations typically involve visualization and guided imagery techniques aimed at helping the individual relax and focus on positive thoughts and images. These techniques can help reduce stress, promote relaxation, and encourage growth.
Many different meditations can help you with personal growth and development in each area of life. Some meditations focus on specific areas, such as relationships or career development, while others are more general. However, all meditations can help you relax and focus on positive thoughts and images, reducing stress and promoting growth.
Some specific meditations that may help with personal growth and development include:
- A meditation for increasing self-esteem
- A meditation for improving relationships
- A meditation for career development
- A meditation for personal transformation
- A meditation for stress relief
- A meditation for relaxation
- A meditation for visualization and guided imagery
Each of these meditations can help you focus on different aspects of your life and help you to promote personal growth in those areas. Choose a meditation that resonates with you and focus on incorporating it into your daily routine. With regular practice, you will begin seeing positive life changes.
Last Word: Start Your Journey
Now that you have an overview of how to use meditations for healing and growth, it’s time to get started. All that is required to succeed is for you to set up your space and set aside the time. Then choose the type of meditation you will do during your time.
Finally, commit to doing it for at least 30 days to develop a habit that will take you far in life and help you heal and grow in ways you haven’t even thought of yet.
Related Article: 5 Areas of Personal Growth (Plus Tips for Development)