Someone recently asked me to show them how to meditate. When I think about it, meditation by both definition and activity can mean many different things. To me, meditation is a discipline in which you are consciously raising your awareness. Many activities, like reading, yoga, or dancing can also be forms of meditation with the right intention. People mediate for various reasons: clear the mind, feel more grounded, tune into their spirit, inner healing, etc.
According to Forbes Health meditation can reduce depression, anxiety or stress, strengthen immune system, lower blood pressure, improve memory, regulate mood, increase self-awareness, improve sleep, and help manage addictions. Most of these results are achieved through the consistent practice of meditation. A Harvard Health article suggests regular meditation practice can help change how the brain responds to stress and anxiety, similar to antidepressants and psychotherapy.
Once you have your intention set, you are ready to meditate. Remember to not overthink it. At this point you are finding what is most comfortable, convenient, and helpful for yourself.
Find a quiet spot where you will not be interrupted, where you can either sit or lay comfortably. Keep your legs shoulder width apart and arms down by your sides.
Set a timer for 5-10 minutes if you are a beginner.
Begin with you eyes closed and focus on each part of your body, starting with you feet and ending at your head. Relax all muscles and release any tension as you slowly go through each part.
When you reach your head your body should be fully relaxed. Begin to shift your awareness to your breathing.
Slowly count up to four as your breathe in deeply, filling your belly with air. Calmly hold in the air for another four counts. Slowly exhale as you count to four again, and repeat.
It is okay for your mind to wander, when it does and you become aware, gently refocus your attention to your breath entering and exiting your belly. Do this until the timer runs out.
When you are comfortable meditating and feel you are ready, add a crystal to your session. You can either wear it in jewelry, hold it in your hand, or place it on one of the chakras. Each crystal has a wide range of healing properties that are easy to look up or reference in any crystal healing book. We also have a quick read here on how to choose crystals.
I often pair my crystal meditation sessions with meditation music on YouTube or a music streaming platform.
If your mind often wanders on the same things repetitively try to locate the source of the issues and adjust your reality or way of thinking as needed to stop the persistent, distracting thoughts.
