How to Meditate Properly and Improve Meditation Techniques



Meditation Techniques

Nov 3, 2011
I have trouble sitting still and meditating. Are there other ways to get the same relaxation benefits?

Please don't give up on meditation! What you're experiencing is very common. Fortunately, I have some tricks to help you stick with it so you can reap all the benefits of meditation, from reducing stress to lowering your blood pressure.

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First, find a comfortable position so that you're less likely to fidget. It's not written in stone that you must sit cross-legged--sitting in a chair may make meditation much easier. If yoga poses or walking helps you concentrate, go ahead.

Next, focus on breathing. At first, simply observe each inhalation and exhalation without trying to influence them: Whenever you notice your attention wandering, refocus on your breath.

Once you master this exercise, try counting breaths. Count "1" to yourself as you exhale, then "2" on your next exhale, and so on, until you reach "5." Then start over again at "1." Start with 5 minutes and work up to 20 to 30 minutes a day. Or try practicing with a mantra--a syllable, word, or phrase (such as shalom, breathe, or peace) that you repeat either silently or aloud while meditating. This ancient spiritual practice can help focus scattered thoughts and clear your mind. Many people repeat their mantra silently throughout the day.

Source:Andrew Weil, MD, clinical professor of medicine at the University of Arizona and director of its Program in Integrative Medicine.






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Date: 06.12.2018, 14:26 / Views: 95351