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Meditation and wellbeing, let's learn to meditate
By Naturale Bio
The link between meditation and well-being is increasingly proven and has its roots in eastern wisdom.
But how to start practicing this particular technique that combines concentration, breathing, relaxation and self-awareness?
How to start meditating
Be prepared by choosing comfortable clothes and a time of day when you can devote some time to yourself (early in the morning as soon as you wake up, for example, or in the evening after work to disconnect from stress).
Choose a quiet corner, your favorite room in the house or garden, and sit in a position comfortable: it could be cross-legged on a cushion, in the classic lotus asana dear tothose who practice yoga, or simply sitting or even lying down.
Keep your eyes closed but not tight, try to relax your muscles and slowly loosen any stiffness, clenched jaw or fists. Over time you will be able to meditate even with your eyes open, but it is undoubtedly more complex the first few times.
silence is not critical, unless you prefer it. Even a background sound, if pleasant or familiar - birds chirping, the sea, a dog barking in the distance, children playing in the courtyard - can help, rather than hinder, meditation.
Take your time, aware of the fact that the "experts" suggest starting with 5 minutes a day, and 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 confirmed by Jay Shetty, author of the best seller “Think like a monk”, meditation – as well as mindfulness, gratitude, kindness, compassion – they are all skills that need to be trained, every day.
There are several techniques that can help meditation, especially at the beginning:
- Concentrate on the breath, that is, concretely perceive the path of the air in and out of our lungs, the abdomen that rises and falls with each breath, the diaphragm that relaxes;
- Use a mantra, that is, a word, a phrase, an invocation, which help us relax, calm us down 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...) in which to project yourself.
Meditation: emotional and mental benefits
Many scientific studies confirming that meditation contributes to emotional and mental well-being in many different ways.
For example, would improve creative thinking, learning ability, concentration, even the disposition to kindness and compassion towards others.
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 who suffer from migraines, and in women menstrual pain and discomfort related to menopause would decrease.
Why meditation is good for the body
Better understanding yourself, your limits and fears, but also 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 today is the cause of many pathologies (from high blood pressure to gastro-esophageal reflux, to name a couple of very common ones).
Less muscle tension translates into less pain and contractures, and more restful sleep.
Not only that, by being more aware, we also tend to eat better, with a healthier diet and more sustainable lifestyle choices e positive: a true virtuous circle of self-improvement.
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