If
you know how to close your eyes and breath deep, you know how to
meditate already. It doesn't have to be much more complicated than that.
How to meditate? Breath, and watch your breath.
Among the documented benefits of meditation are less anxiety, decreased
depression, reduction in irritability and moodiness, better learning
ability and memory and greater creativity. That's just for starters.
Then there is slower aging (possibly due to higher DHEA levels),
feelings of vitality and rejuvenation, less stress (actual lowering of
cortisol and lactate levels), rest (lower metabolic and heart rate),
lower blood pressure, and higher blood oxygen levels
How to Meditate Right Now
Here's a simple technique that will give you results in minutes. Sit
comfortably, close your eyes, and tense up your whole body. Sigh
deeply, then breath deeply through your nose and release the tension
from every muscle. Just feel each part relaxing, watching for parts
that may hold onto tension, like a tight jaw.
If you still have tension somewhere, tense up that part again, then let
it relax. It may also help to repeat silently "relax" as the tension
drains. This will train your body and mind to recognize relaxation.
Later you may be able to relax more easily just by repeating "relax" a
few times.
Breath through your nose. This is important because it brings in more
oxygen by involving your diaphragm more. You can test this. Breath with
your mouth and you'll notice that your breathing is shallower. Then
breath through your nose and you'll notice that your abdomen extends
more. Air is being drawn deeper into your lungs.
Allow your breathing to fall into a comfortable pattern, and pay
attention to it. Pay attention to your breath as it passes in and out
of your nose. Your mind may wander endlessly, but all you have to do is
continually bring attention back to your breath.
If your mind is still too busy, try naming the distractions as a way of
setting them aside. For example, say in your mind, "itchy leg,"
"worried about work," or "anger," and then immediately return attention
to your breathing. Use any way you can to identify and set aside
distractions.
That's it. Continue for five or ten minutes, or for 100 breaths.
Afterwards, open your eyes and sit there for a few seconds. You'll feel
relaxed, and your mind will feel refreshed. And you'll be better
prepared for any mental challenges. That's how to meditate.
