Meditation and well-being, let's learn to meditate
By Naturale Bio
The link between meditation and well-being it is increasingly proven and has its roots in Eastern wisdom.
But how do you start practicing this particular technique that combines concentration, breathing, relaxation and self-awareness?
How to start meditating
Get ready choosing comfortable clothes and a time of day when you can dedicate some time to yourself (early in the morning as soon as you wake up, for example, or in the evening after work to detach from stress).
Choose a quiet corner , your favourite room in the house or garden, and sit in one comfortable position : it could be cross-legged on a cushion, in the classic lotus asana dear to those who practice yoga , or simply sitting or even lying down.
Keep the eyes closed but not tight, try to relax your muscles and gradually loosen any stiffness, jaw or clenched fists. With time you will be able to meditate with your eyes open, but it is undoubtedly more complex the first few times.
The silence It’s not essential, unless you prefer it. Even a background sound, if it’s pleasant or familiar—birds chirping, the sea, a dog barking in the distance, children playing in the yard—can help, rather than hinder, meditation.
Take your time, knowing that “experts” suggest starting with 5 minutes a day, then working your way up to 20 minutes twice a day.
Basic Meditation Techniques
Many say: I will never be able to meditate because I can't concentrate.
As confirmation Jay Shetty , author of the best-selling “ Think Like a Monk ,” meditation – as well as mindfulness , gratitude, kindness, compassion – they are all skills that need to be trained , every day.
So, if the first few times your mind wanders and you feel distracted, don't give up and don't think you're not capable of it: meditating means learning to perceive yourself, your limits, the space you occupy, your recurring thoughts, and coming back to focus, trying again and again, without throwing in the towel, in a gentle and constant way.
They exist different techniques that can help meditation , especially at the beginning:
- Concentrate on your breathing , that is, concretely perceive the path of the air in and out of your lungs, the abdomen rising and falling with each breath, the diaphragm relaxing;
- Use a mantra , that is, a word, a phrase, an invocation, that helps us relax, calm us and make us feel safe;
- Practice visualization , which means imagining yourself elsewhere, evoking a memory or inventing a location (a distant beach, a mountain pasture, the bank of a river, a terrace overlooking the city…) into which to project yourself.
Meditation: Emotional and Mental Benefits
Many scientific studies confirm that meditation contributes to emotional and mental well-being in many different ways.
For example, It would improve creative thinking, learning ability, concentration, even the disposition towards kindness and compassion towards the next one.
And not only that, It would even decrease the perception of pain , both emotional and physical, thanks to the involvement of specific brain areas that are not activated by normal daily activities.
For example, studies have been conducted on patients suffering from migraines, and in women, menstrual pain and discomfort related to menopause would decrease.
Why Meditation is Good for the Body
Understanding yourself better, your limits and fears, but also your strengths, concentrating, being generous and compassionate: these are all positive attitudes of the mind that are reflected in the body.
Those who practice meditation generally have, better posture and less stress , which is the cause of many pathologies today (from high blood pressure to gastroesophageal reflux, to name a couple of very common ones).
Less muscle tension translates into less pain and strain, and a more restful sleep .
Not only that, being more aware, we also tend to eat better, with a healthier diet and more sustainable lifestyle choices and positive: a true virtuous circle of self-improvement .
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