Meditation 15 minutes can be an excellent way to relieve stress, anxiety and depression. It also improves focus, reduces mental fatigue and helps you become more centered in your life.
Meditation benefits include being calmer and more relaxed, getting rid of stress-causing thoughts, improving memory, boosting self-esteem and confidence, helping you think faster, and allowing you to sleep better. You can meditate for as little as a few minutes a day to reap its benefits or as long as a couple of hours to gain the most.
How to Meditate
Start by finding a quiet place and sitting or lying comfortably. You can sit on the floor, in a chair or in a meditation cushion. Alternatively, you can lie on your back and breathe deeply without moving.
When your mind starts to wander, gently refocus it on the breath. You can use a mantra, such as “I am breathing in, I am breathing out” or your name.
Another popular technique involves imagining a peaceful, calm place in your mind. This could be an ocean beach, a flower-filled meadow, a mountain, or any other landscape that inspires you.
Be aware of your thoughts and emotions as they arise, and let them pass by without judgment or attachment. If you notice that your mind is starting to wander, just bring it back to the breath or to your mantra. You can do this as many times as you need to until your mind settles into its own rhythm.