Here are some ways you can practice meditation on your own, whenever you choose:īreathe deeply. Let thoughts pass through your mind without judgment. Aim to keep good posture during meditation. Just try to be comfortable so that you can get the most out of your meditation. You can practice meditation whether you're sitting, lying down, walking, or in other positions or activities. If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions, including no television, radios or cellphones.Īs you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently.Ī quiet setting. This technique involves deep, even-paced breathing using the diaphragm muscle to expand your lungs. You can focus your attention on such things as a specific object, an image, a mantra, or even your breathing.
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As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment.įocusing your attention is what helps free your mind from the many distractions that cause stress and worry.
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You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. This form of meditation may allow your body to settle into a state of profound rest and relaxation and your mind to achieve a state of inner peace, without needing to use concentration or effort. In this form of meditation, you silently repeat a personally assigned mantra, such as a word, sound or phrase, in a specific way. Transcendental meditation is a simple, natural technique. In tai chi (TIE-CHEE), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing. This is a form of gentle Chinese martial arts training. Qi gong (CHEE-gung) is part of traditional Chinese medicine. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. You can observe your thoughts and emotions. You focus on what you experience during meditation, such as the flow of your breath. In mindfulness meditation, you broaden your conscious awareness. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts. You may be led through this process by a guide or teacher. You try to use as many senses as possible, such as smells, sights, sounds and textures. But it may be a useful addition to your other treatment. Meditation isn't a replacement for traditional medical treatment. In some rare cases, meditation might worsen symptoms associated with certain mental health conditions. With that in mind, some research suggests that meditation may help people manage symptoms of conditions such as:īe sure to talk to your health care provider about the pros and cons of using meditation if you have any of these conditions or other health problems.
While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation. Meditation might also be useful if you have a medical condition, especially one that may be worsened by stress. Gaining a new perspective on stressful situations.The emotional and physical benefits of meditation can include: When you meditate, you may clear away the information overload that builds up every day and contributes to your stress. Meditation and emotional and physical well-being And meditation may help you manage symptoms of certain medical conditions. Meditation can help carry you more calmly through your day. And these benefits don't end when your meditation session ends.
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