Meditation is an ancient technique used to train the mind to reduce stress and anxiety and foster connection with oneself. Meditating only 30 minutes a day, without leaving home, can help significantly reduce these conditions. In fact, it doesn’t just reduce them, discomfort, but it also helps you feel better than usual.
In addition, meditating at home has many advantages, among them it can make your life easier when it comes to finding a place without distractions, it also helps us to feel better and more protected, in addition, we can practice at any time.
- If you’ve never meditated before.
- It can be a little difficult at first to reach the ideal state of concentration and relaxation.
- However.
- Following a few simple steps and practicing frequently.
- It will become easier and easier.
Before preparing the environment for meditation, it is necessary to decide whether the exercise will be done freely, following a few small guidelines or guided with an application or video.
Apps are very useful: you can schedule the time you want to spend on practice and the initial level of activity, and it will always be an easier variant in the case of a newcomer.
After deciding how meditation will be performed, consider the following aspects to make the most of it:
There are different meditation techniques or exercises, but some of them are easier for those who start meditating at home.
It is the most basic exercise of relaxation and meditation and consists of working breathing, mastering this physiological mechanism is fundamental to relaxation and, although it may seem very easy, requires practice and concentration.
External stimuli aside, we must begin to perform deep and slow breaths, paying attention to movement and noticing how the body is relaxing more and more, if thoughts arise try to ignore them and pay attention to your own body again.
This exercise, in addition to being very useful in itself, is a practice that must be practiced and maintained in other exercises, so it serves as an initiation and should be used as a basis for the rest.
In the previous exercise the goal was to avoid thoughts, but in this exercise we must do the opposite. Objective observation is to relax the body and let thoughts flow in silence.
Thus, it will be necessary to focus on observing thoughts, without seeking to change or intervene, only to pay attention to them without getting involved.
In short, it’s about being a spectator of thoughts and not letting yourself be carried away by them. Think about it without judging them; it’s like watching them pass in front of us without mingle with anyone in particular.
Another simple exercise to meditate at home is the Body Scan, in this exercise, while we remain in a comfortable position and controlling our breathing, we must mentally observe the different areas of the body and the sensations we feel.
To do this, you must first try to leave your mind empty and then start thinking in a way focused on different groups of muscles.
For example, start by connecting with your feet, feel them, without judging them, and notice the sensations you feel in them. Then go to your legs, notice the weight, the heat, the shape?And so on, until you go through the whole body.
Like any exercise, the key is to persevere, be consistent and be patient, at first you probably won’t notice much progress and you may be a little disappointed, however, it’s very difficult to get short-term benefits. To do this, it takes time and always try again, even if it doesn’t go as we’d like.
It is said that a habit is built in about 21 days, but, in addition, you have to build a new lifestyle, integrate this activity into your routine and try to find the right time and environment, especially when it comes to working on the In most emotional aspects, as is the case of meditation, progress is slow , but the growth is huge.