Throughout the day, the body and mind face many stressors. As a result, blood pressure increases, tension is created and worries run rampant. Over time, this can lead to chronic disease and great mental affliction.
Fortunately, there is a remedy to this situation. Meditation. It's easy to learn and you can practice it for free.
Meditation involves focusing the mind so that it becomes fixed on one point. Over time, if you diligently practice, the mind eventually becomes silent and peaceful. This results in a much healthier body, mind, and spirit.
Although there are many meditation techniques, this particular method that we will teach you involves focusing the attention in between the eyebrows.
Step 1: Pick your spot
Choose a quiet place in your home or outside. It can be a separate room, a secluded corner, or anywhere that's free from disturbances and loud noise. Keep this space clean and uncluttered; dedicate it towards your meditation practice. Feel free to light incense and create a meditation altar to set the mood. You can also diffuse essential oils (try this simple oil diffuser).
To get the greatest benefit, meditate in the morning and evening at the same time every day.
Step 2: Get into position
Select a posture. Sit cross-legged in a half lotus or full lotus pose to increase flexibility and strengthen the joints. Keep your back and neck straight. If you need support, go ahead and use a cushion. If sitting cross-legged for a long period becomes uncomfortable or painful, it's alright to sit upright on a chair.
Step 3: Concentrate
Close your eyes and focus on the part of your mind between your eyebrows. In your mind, slightly look upward and watch that space between your brows. Don't strain or force yourself to do this. Likewise, don't expect anything or even hope for a mystical experience.
Step 4: Keep still and silent
Ignore all thoughts, colours, sounds, smells, and visions. Continue to keep watching the space between your brows. Resist the urge to move, scratch an itch, sneeze or cough. However, readjust your posture if you become uncomfortable or if your position grows painful.
Many thoughts and emotions may arise during meditation. Just let them pass and don't get attached.
Step 5: Maintain position
On your first day, keep your posture for 10 straight minutes; use a timer to keep track of time. Then gradually increase your meditation period each day. When you have practiced much, you should be able to remain in your posture for up to an hour, or more if you can.
Step 6: Relax and assess
Open your eyes and come out of meditation. Stretch your neck and limbs. Take a sip of tepid water to refresh your body. Take some time to stay silent and let your mind and body bounce back from the meditation. Refrain from engaging in activity.
Refuse to judge the experience as good or bad. Rather, observe the state of your mind. Is it calmer or more stirred up? Sometimes meditation can release painful and repressed emotions or feelings of profound bliss.
It's important to remember that progress can be very slow. This is normal since your mind, at this point, has already acquired many habits. It will take time to unlearn the ones that don't help you.
Don't get discouraged. If you're diligent and your intention is pure, you'll be reaping the benefits of meditation sooner than you might think.
By the way, to get you more in the mood for meditation, these cute mandala-inspired T-shirts might do the job. Or this lotus tee might be more your speed. On the other hand, for those who prefer to march to their own drum while getting their meditation on, this tee, and this one are for you. Rock on!
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