Meditation can reduce stress, increase calmness and clarity and promote happiness. But it can also be surprisingly challenging, especially when you’re first starting out.
Meditation is a simple practice that can make a big difference in your life. It requires commitment, but in the end it can produce tangible results that will inspire you to continue.
Start with a simple 30 minute meditation that gently guides you to return to the present moment by becoming familiar with the sensations of your own breathing.
The first step is to find a comfortable spot, whether it’s a cushion on the floor or a chair. Sit with your back upright but relaxed and rest your hands on your lap.
Breathe deeply, in and out. As you do this, notice each nuance of your breathing: the feeling in your nostrils as you breathe in, or the movement of your abdomen when you breathe out. As you repeat the exercise two or three times, you’ll become more aware of the rhythm of your breathing.
Don’t worry if you’re not all set or if you get caught up in thoughts and emotions--just come back to your breath. It’s not a competition, and you can do it at your own pace.
Pain: If you’re new to meditation, you might experience some pain, such as sharp, fleeting pangs in your legs or dull cramps in your lower back. As you get more experienced with the practice, it will ease up and you can focus on other things.