8 Meditation Techniques to Calm the Mind, Easy to Do!

Kapanlagi.com - Meditation is one form of relaxation technique that is done by training concentration and focusing the mind to achieve a calm and peaceful state. Not only that, meditation is also done to obtain a healthy body.

Meditation can be done anywhere in a comfortable and peaceful condition. Usually, meditation involves regulating breathing for 15 minutes. There are many benefits that you can gain from practicing meditation, such as overcoming stress, maintaining heart health, strengthening the immune system, relieving body pain, improving concentration, and enhancing sleep quality.

Meditation has many techniques, and implementing them is relatively easy. However, not many people know about the many benefits of meditation. Don't worry, here are a series of meditation techniques that you need to know. Let's take a look.

1. Find the Most Comfortable Place

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The first way to meditate is by finding the most comfortable place. This greatly influences the meditation process. It is advisable to find a place free from distractions and ensure that your attention is not easily diverted. For example, turn off the TV, radio, and close the windows to avoid being disturbed by loud noises from outside. Another comfortable place can be found in a calm and peaceful outdoor area. Most importantly, you should do it as relaxed as possible.

2. Find the Most Comfortable Position

The next way to meditate and that you need to do is to find the most comfortable position. This step is very important to ensure that you can concentrate well during meditation. It is recommended to use a cushion to sit on the floor so that your body remains upright. In addition, position both hands on the knees, keep your neck relaxed, and slightly lower your chin.

3. Wear Comfortable Clothing

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Furthermore, the correct way to meditate is by wearing comfortable clothing. Although it may sound trivial, this is also something you need to do. It is advisable to choose comfortable clothing and avoid wearing tight jeans. Choose clothing that you usually wear for exercise or loose-fitting clothes that are comfortable to wear.

4. Relax Your Body

The most important thing when meditating is to ensure that your body is relaxed. One way to do this is by closing your eyes and taking a deep breath through your nose, then exhaling slowly. Do this for a few minutes until your body is completely relaxed. Feel the positive energy entering your body and imagine all the stress or disturbing thoughts being released when you exhale. Bring your chin close to your chest as if you are looking down. By slightly bowing your head, your chest will expand, making it easier to breathe.

5. Focus on Breathing

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The next meditation technique is to focus on breathing. Focus and observe each breath you take. Do not try to remember the burdens of your thoughts. Do not try to observe your breath by thinking, but realize your breath by feeling it. Because breathing is the key to creating tranquility.

As for the breathing technique during meditation, inhale through the nose and exhale slowly through the mouth. Do the inhalation and exhalation in seconds and consistently. If your mind starts to get distracted, refocus on counting your breaths. In this way, breath control becomes the key to your concentration.

6. Let the Senses Work

Furthermore, the correct way to meditate is to rely on the power of the mind, senses, and body to communicate with oneself. You must also align the physical with the mental by relying on the senses. This is because during meditation, the senses also work to feel sensations in the body and the surrounding environment.

7. Free Your Mind

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At this stage, let your mind wander freely. Free your mind from anything that disturbs concentration and causes worries and stress. Then, focus your mind on something specific, such as breathing movements, words, or certain images in your mind. Enjoy your focus calmly and without worries for 20-30 seconds.

8. Completion Stage

Lastly, the meditation technique you need to know is the completion stage. Before you open your eyes, make peace with all your senses. You can imagine the completion stage as bidding farewell to sensations and the environment. Once you have fully experienced the sensations in your hearing or touch, you may open your eyes.

These are the various meditation techniques you need to know. By doing so, you can meditate correctly and effectively. Hope this is helpful.

(kpl/dtm)