These days it is easy to get overwhelmed with everything that is going on in the world. It is important to take a step back and focus on yourself from time to time.
This is where meditation comes in. It is a great way to draw awareness away from your mind to your body.
Just like all skills, meditation needs practice and there are a variety of ways to do so.
Mindfulness meditation asks you to focus on the present. It requires you to pay attention to the here and now. Pause and simply take note of what is happening around you. This may include how you’re feeling or even just taking the time to listen to the sounds going on around you. Many people like to practice mindfulness by focusing on their breath to help them tune in to current moment. This form of mediation can be carried out alone or in a group.
Mantra mediation is where a word, phrase or sound is repeated during the practice. You can be as loud or quiet as you like during this activity. It is up to you. Meditation is not always easy. Some people find it easier to concentrate on what they are saying rather than on their breath. Mantra meditation intends to help you to empty your mind and reduce stress.
When you hear the words movement mediation you may think of yoga and you would be absolutely right. However it is so much more than that. This method is a gentle yet active way to perform mediation. Movement meditation can include gardening, walks or even hiking. Pick an activity and give it a go. During this time really begin to notice what you are doing and the sensations you feel when you move.
During visualization meditation you must envision achieving a goal or task. This is often done by many to increase their sense of motivation and improve their mood. Why not try and see if it works for you too? Visualization meditation can help you to become more confident and optimistic for when it comes accomplishing the ambitions, goals and tasks you have imagined yourself succeeding at.
Progressive relaxation is designed to help you loosen up and relax your body. This works wonders whenever you are feeling stressed, overwhelmed or even after a long day’s work. To undertake this method of meditation it is a good idea to carry out a body scan from head to toe. This will help you to notice any tension you may be holding and subsequently relieve it. Lying down is preferable when doing this but if you are in space where you are not able to, seating yourself down is also an option.
If this is your first time trying out any of these methods you may want to try out a guided meditation. You could try listening to a podcast or watch a video that will accommodate this. These can be found all over the internet as the need to look after yourself every now and then is becoming recognised more and more.
Remember practice makes perfect and it is a good idea to commit to a set place and time each day for at least a week so that you start to feel the benefits of this ancient practice.