Meditation doesn’t mean finding a Yogi. It can be done in five-minute increments every day. By practicing meditation in increments every day, most will find peace.
Most people live stress-filled lives with little or no time for contemplation. There’s work, dealing with demanding children, taking care of the house and lawn, planning meals, and those annoying little things that pop up at regular intervals, such as car problems. Then there are financial worries, job security, and the price of gas that keeps going up that stretch the paycheck to the max. It seems that once there is successful completion of one issue, other issues pop up.
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Symptoms of Stress
Life is full of small and sometimes big changes. The way people deal with them is a test of how well people react to stress. Most need a change in attitude to a certain extent. By learning to cope, by changing the way one thinks about adversity, everyday problems become less stressful.
Stress can adversely affect health. Fatigue, aches and pains in various parts of the body, heart problems, overeating/drinking (or under eating), and high blood pressure can result if stress gets out of control.
Finding time to de-stress is difficult at best. Exercising helps, but not everyone will be able to follow through; because there is always something else that takes precedence, and joining a gym can be costly.
So how does one find the time to quiet the mind? With some, it’s right before getting ready to go to bed when things tend to be calmer.
So below is explained a Beginners guide to Meditation
Atmosphere Should be Relaxing
- Turn the lights down and the television off.
- Perhaps putting on a CD or tape of soothing music on low will help to relax the body and soul.
- Light a candle.
- Sit comfortably or lay down, whatever is more comfortable.
Take in slow, deep breaths; hold it for four seconds and let the breath out slowly through the mouth. With each exhale, feel the body relaxing. This may take a little practice, but after a while, it gets easier, and soon it will become second nature.
Focus the Mind
- Focus on the flame of the candle. Watch it dance. Look at various hues within the flame.
- Once the eyes begin to tire, close them, and try to visualize the flame within the mind and see how long the vision of the candle lasts.
- Continue deep breathing.
This is a variation on the Buddhist meditation technique called Kammattana. It’s a way of focusing attention on something, which will help in getting the events of the day or other worries that cloud the mind or cloud the thinking out of mind. Another Buddhist technique is instead of focusing on a candle; one is to focus on the breath, where the breath comes in at the tip of your nostrils.
This should be practiced every night. Soon, just 5 -15 minutes of meditation a day will help. With practice, meditation can be long, and soon, sleep will come easier and more restorative. With this technique, if practiced often, everyday worries will soon become less and less worrisome, and often solutions to any of the problems will come through. Some find they don’t worry about the small stuff anymore. Petty attitudes of some co-workers or impatient supervisors can become less annoying.
Practice Mindfulness Everyday
The old adage ‘Take time to smell the roses’ is true, and meditation is a good way to become calm and confident. This can be practiced in a slightly different way throughout the day by becoming mindful or focused on the little things.
Meditation can increase concentration and can actually change areas of the brain.
Often, people tend to do things almost by rote. Driving every day to work using the same route day after day can become routine to the point that one doesn’t notice the fact that the route getting to a destination is not noticed, because the mind is still stuck at work, there’s a problem one is thinking about, or there is a project that is on the mind.
Next time, when driving to work, take a look around and notice the trees and the way the sun weaves in and out of sight. This is a form of a meditation technique of mindfulness, paying attention to surroundings and focusing on body movements, breathing, and the little things in nature.
Always take time to notice the little things in nature and the actions of the body. Become aware of the smell of the air. Observe the deer on the roadside or the crazy squirrels.
Everyone should observe nature every day. It restores the spirit and calms the mind.