Everyday ways to practice meditation

 

Everyday ways to practice meditation

     There are many ways to meditate our body. You can practice them everyday. You can 

start meditation in early Morning. This is best time for Meditation, because their is no 

pollution in early morning. 

           Don't let the thought of meditating the "right" way add to your stress. If you choose 

to, you can attend special meditation centers or group classes led by trained instructors. 

But you can also practice meditation easily on your own. Or you may find apps to use, too.

And you can make meditation as formal or informal as you like, however it suits your 

lifestyle and situation. Some people build meditation into their daily routine. For example, 

they may start and end each day with an hour of meditation. But all you really need is a few 

minutes of quality time for meditation.

Here are some ways you can practice meditation on your own, whenever you choose:

Breathe deeply:  This technique is good for beginners because breathing is a natural 

function.

Focus all your attention on your breathing. Concentrate on feeling and listening as you 

inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention 

wanders, gently return your focus to your breathing.

Scan your body: When using this technique, focus attention on different parts of your body. 

Become aware of your body's various sensations, whether that's pain, tension, warmth or 

relaxation.Combine body scanning with breathing exercises and imagine breathing heat or 

relaxation into and out of different parts of your body.

Repeat a mantra. You can create your own mantra, whether it's religious or secular. 

Examples of religious mantras include the Jesus Prayer in the Christian tradition, the holy 

name of God in Judaism, or the om mantra of Hinduism, Buddhism and other Eastern 

religions.

Walk and meditat:. Combining a walk with meditation is an efficient and healthy way to 

relax. You can use this technique anywhere you're walking, such as in a tranquil forest, on 

a city sidewalk or at the mall.

When you use this method, slow down your walking pace so that you can focus on each 

movement of your legs or feet. Don't focus on a particular destination. Concentrate on your 

legs and feet, repeating action words in your mind such as "lifting," "moving" and 

"placing" as you lift each foot, move your leg forward and place your foot on the ground. 

Focus on the sights, sounds and smells around you.

Engage in prayer: Prayer is the best known and most widely practiced example of 

meditation. Spoken and written prayers are found in most faith traditions.

You can pray using your own words or read prayers written by others. Check the self-help 

section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other 

spiritual leader about possible resources.

Read and reflect: Many people report that they benefit from reading poems or sacred texts, 

and taking a few moments to quietly reflect on their meaning.You can also listen to sacred 

music, spoken words, or any music you find relaxing or inspiring. You may want to write 

your reflections in a journal or discuss them with a friend or spiritual leader.

Focus your love and kindness: In this type of meditation, you think of others with feelings 

of love, compassion and kindness. This can help increase how connected you feel to others.