Meditation 101: A Simple Guide for Busy Guys
With each generation that passes, the world seems to become a harder place to live in. From work and family to relationship and finances, there's anxiety at every turn you take.
But in the midst of it all, there's one way to take back control: meditation.
What is Meditation?
Meditation has become a go-to for many people who desire to regain control of their mind and consciousness, people who seek meaning to their existence beyond what society throws at them. You may have seen people meditate in films, or maybe you have a friend who recommended it since you've been so stressed lately. So it's good to know what meditation really means.
There's no single definition of meditation. However, it's generally understood to be a mental practice which enables an individual to attain a clearer, focused, and relaxed state of mind. It often involves audible speeches or deep moments of silence.
Benefits of Meditation
Meditation offers tremendous benefits, including the following:
- By freeing your mind of everything else, meditation helps you maintain mindful focus on a particular subject.
- Proper meditation is a way to take "a break from it all" and relax the mind, thus reducing stress and increasing productivity.
- It also helps you gain a better control of your emotions.
How to Meditate
It's true that there's no one true way of meditating. The basics is all about taking time out from all the noise out there and being at peace with your soul. And you can achieve this through different ways.
But whatever way you do it, the goal is to get it right.
So here are some guidelines you can follow for an effective meditation routine.
- Find a quiet place where you won't get interrupted by anyone. If you can afford it, it's also a great idea to get a meditation chair or cushion. You may decide to sit with legs crossed, but note that this isn't what defines meditation. Just do what feels more comfortable.
- Close your eyes and focus on your breathing. Take deep breaths and slowly exhale. Build a rhythm with that and notice how each breath feels and how your body moves with it.
- You mind will wander, but try not to focus on the thought. You're meditating to empty your mind, so just let the thoughts go as they come.
- One effective way to keep your mind clear is to ask in your head, "I wonder what I'll think about next." Since it's difficult for your mind to form thoughts spontaneously, you'll find yourself in a state of thoughtlessness.
- Once in that state, try to remain there for as long as possible.
- But still, you'd often find your mind roaming. Don't beat yourself up. It happens to the best of us. But once you realize you've been distracted, pause, focus again on your breath, and let that thought quietly slip off your mind.
- Then ask again, "I wonder what I'll think about next."
The technique here is to keep your mind coming back to your breath whenever you get distracted. Never let your thoughts carry you away while meditating, and do not ascribe too much judgment to them. Just allow yourself to come back from it by focusing again on your breath.
Meditation offers you so many things and can give you a sense of overall well-being. But like all things, meditation takes practice.
So never judge yourself when you find your mind wandering; simply come back to your breathing, and you'd be just fine.