Guided meditation is a fascinating practice that clears the mind from any harmful thoughts. If you are a beginner, finding how to meditate effectively might be a tricky. Don’t worry. Guided meditations are widely available. This features simple steps on how to meditate properly.
1. Look for a quiet and cozy place to meditate at
Meditate on your garden, on the floor of your house, or on the park. Any place will do as long you feel comfortable in it. Make sure to choose a quiet place, free from any distraction like honking cars, barking dogs, or chatting people. Turn off your phone or put it in silent mode.
The full benefits of guided meditation can only be achieved through regular practice. It is highly recommended for you to choose your “happy place.” This place should be easily accessible.
2. Relax your body
Walk around for 5 minutes or so. You can also try doing a light exercise. This enables your body to break free from tension and prepares you to clear your mind. Drinking a cup of milk or tea will help.
Put a soft cloth or a yoga mat on the ground. Sit down in any position where you feel the most comfortable.
Do a body inspection. Start from your head down to your feet. Do not put any tension in any part of your body. Rest your shoulders, stretch your back, and move your muscles if necessary.
3. Free your mind from any worry or distracting thought
Tell your brain that you are a free person, not imprisoned by your thoughts. Do not think about the bills, work, or school. If this is hard for you, try focusing on a particular and pleasant object or person. This could be your kid, your favorite food, a painting, or God.
After being sure that your mind is free from distracting thoughts, carefully shift your focus to your breathing. Take deep breaths. Exhale slowly. As you exhale, count it as one full breath. Whenever a different thought comes into your mind, just let it float away.
4. Recite a mantra
A mantra means “something that protects the mind.” A mantra is a series of words that shields the mind from unwanted thoughts. It can be a prayer, a poem, or Bible verses.
You have the freedom to choose your own mantra. A lot of suggestions are available at books, leaflets, and the internet. You can also make your own mantra if you like. Tell yourself that you are beautiful. Assure yourself that every problem shall pass. Convince yourself that you have the courage to face any challenge life throws at you. As you recite your mantra, let every word embrace your whole system.
5. Mediate regularly
You can have a lot of knowledge on guided meditations but all of that will be rendered useless if you do not practice regularly. Many sources recommend meditating for twenty minutes per day. However, the quality of your meditation is more important than the quantity. Remember, you can meditate anywhere, anytime.