Meditation is a method to achieve deep relaxation from head to toe. Meditation works like mental training: it reduces stress and anxiety and dissolves negative thoughts. Here’s how to meditate at home.
Find a suitable place to learn meditation
If it is possible to meditate anywhere (in transport, in the middle of a corridor, in a crowded room…) and in many different ways (at lunch, while stretching, while walking…), it is recommended to begin with on a rather quiet and to be quiet place. Not necessarily where there is absolute silence, but a place where you won’t be disturbed too much.
There may be distractions during your session, and that’s okay, it can even be interesting as these are all things to watch.
Get into a comfortable position
To learn to meditate, it is advisable to start sitting: you can either sit at the front of a chair, without leaning against the backrest, or sit cross-legged on a cushion.
- Keep your back rather straight but not tense (not on the backrest if sitting in a chair)
- Place your feet flat on the floor to feel well anchored when sitting in a chair
- Place your hands flat on your thighs
- Your shoulders are slightly forward
- Relax the body well but stand up straight on your vertebrae (to be awake and not fall asleep during the session…)
- Close your eyes or leave them half open
Become familiar with your breath
One of the foundations of meditation is the observation of the breath. To begin with, you can simply take a few minutes during the day to observe your breath, your inspirations, your exhalations, the column of air passing through you…
To help you, you can count your breath. If you just follow your breath, you’ll find that you can more calmly observe what’s going on in your head.
Start with short meditation sessions
The goal of this practice, which has multiple benefits for both body and mind, is to incorporate it into your daily life by establishing a certain regularity.
No question pressuring yourself to feel the first benefits of mindfulness meditation and to tame this practice, start very quickly, it is not necessary to meditate for 5 hours! At the beginning you can opt for sessions of 5 to 10 minutes upon request and extend the meditation time as you wish.
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