At some point in our life we all wonder, whether I am leading a healthy lifestyle? How high is my healthy lifestyle quotient and how can I improve it? Is it the only the food we eat and exercise we do? Of course, but is there more to it?
This article is intended to focus light on a part of fitness that is often ignored: that of mental health, stability, and wellness. There is something which can definitely help you improve your healthy lifestyle quotient is the 'practice of meditation'.
“Meditation is a technique for quieting the mind, shutting down the mind chanter so that we can be still and 100% present with the now” says Dr. Robert Puff, Meditation Expert.
Concentration meditation
Concentration meditation involves focusing on a single point. It includes following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. Since focusing the mind is challenging, so you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. This type of meditation improves your concentration ability.
Mindfulness meditation
Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises. This meditation makes you more aware of the human tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice, an inner balance develops.
How to get started?
We all know that relaxation is good for us. So let’s start practicing it. For beginners, concentration meditation is good to take a start.
- Choose a convenient time and quiet place( indoors or outdoors)
- Sit or lie comfortably.
- Keep a relatively empty stomach
- Close your eyes.
- Take a few deep breaths
- Now make no effort to control the breath; simply breathe naturally.
- Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
- Keep a gentle smile on your face
- Open your eyes slowly and gently
- Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.
Benefits of meditation:
- Lowers blood pressure
- Improved blood circulation
- Lower heart rate
- Less perspiration
- Less anxiety
- Lower blood cortisol levels
- A stronger body-mind connection
- More feelings of well-being
- Stress Relief
- Boost immunity in recovering cancer patients.
- Deeper relaxation
- Emotional balance
- Relieves bloating, diarrhoea and constipation significantly.
Have a flick through the list of links of guided meditation videos or meditation podcast listed below. So just wear your fancy noise-canceling earphones so no other noise seeps in and get started.
Hope it helps. All the best!
Podcasts:
Videos:
- Chakra cleansing & activating meditation
- Meditation to ease Anxiety, Worry, and Urgency
- The Five Minute Miracle
- Guided Meditation - Blissful Deep Relaxation
- Healing Spirit: Guided Meditation for Relaxation, Anxiety, Depression and Self Acceptance
- Guided Meditation: Deep Relaxation & Bliss
References:
2.www.artofliving.org4.www.aboutmeditation.com
