Self-care for busy moms: Learn to meditate in 5 simple steps

Learn to meditate in 5 simple steps

You probably have heard about the many health benefits of meditation but you may be still a bit confused about what exactly it is and how can you experience these health benefits for yourself? Well, meditation is a method that transforms your mind and induces positive energy, concentration, and clarity of thoughts to analyze the true nature of things. This article will help you learn to meditate in five simple steps that you can easily follow and implement. Mastering the art of meditation will enable you to enjoy a healthier and a happier life with a greater sense of well-being.

Find the right location

It’s time to grab yourself some peace. Try to find a place where you know you won’t be bothered at all. A nice quite space that is dimly lit is the best option to experience deep meditation.

Keep a straight spine

A straight spine is the best posture for effective meditation, but this does not mean that you have to fold your legs or sit on the floor. You can choose the posture in which you feel most comfortable but make sure you don’t get too comfortable that you doze off. Some great postures to try out are sitting in a chair with a straight back, sitting on a floor or up against the wall, using a stool or a kneeling chair if that’s more your style.

Pre-meditation preparation

Sit comfortably between stereo speakers or with your headphones in and begin playing your favorite meditation audio. Binaural frequencies are a great place to start. These frequencies enhance meditation by encouraging the brain to slip into a nice, clean, fully present meditative state. They also help to reduce any mental chatter that is going on and distracting you from having a really productive meditation session.

Focus on your breath

Gently close your eyes and let them relax. Take three slow deep breaths. Breathe in through your nose and breathe out through your mouth. When you inhale, try to fill your lungs with as much air as possible and hold it there for a few seconds. While exhaling, imagine that any negative energy in your body is leaving with your breath. I like to imagine that I inhale a great cloud of white air and when I exhale the air has turned black because all the tension and negative energy has left my body with the breath.

After three stress reducing breaths, allow your breathing to become more natural. Bring your awareness to the sensations of your breath by trying to focus on how it feels like to breathe. You might observe the rise and fall of your chest or notice a tickling as air enters your nose. Observing these sensations is the focus of the entire meditation.

Observe without judgment

If you are a beginner, you may find that your mind wanders a lot. Don’t worry it’s totally natural, with experience you can have a better control on your mind. You may also notice yourself judging the sensations you observe. When you do notice your mind wandering or making these judgments you should simply cut off that thought pattern and shift your attention right back to your breathing. With practice, this becomes easier and easier, and you will be able to experience the full benefits of meditation.

Dedicate at least five minutes to this practice every day because it’s high time to take charge of your health and well-being and get rid of all the tensions. As you become more comfortable and more experienced, you might want to extend your meditation periods to rejuvenate both your mind and body.

Author Bio
Odette Cecilia, originally from Venezuela, learned intuitively to meditate through creative visualization. Her depth of spirit led to her interest in and love of the healing arts, and most specifically, the use of sound frequencies and music to enhance spiritual, mental, emotional, and physical well-being in others.
As a Sound Healing Meditation Therapist and Reiki Master, Odette has worked in the US and globally providing sound healing meditations. Odette Cecilia uses the harp, crystal singing bowls, Tibetan bowls, tuning forks, and other instruments in conjunction with guided visualization and meditation in the sound therapy that she offers to both individuals and groups. You can learn more about Odette at her website AwakeningSacredSpace.com.