Advertising
Advertising

10 Tips For People Who Want To Try Meditation

10 Tips For People Who Want To Try Meditation

The ultimate tip in meditation is simply allowing yourself to be. I wanted to ensure I started this article on the right note, without placing too much emphasis and rigid rules on something that’s meant to help you center yourself.

For some, meditation is repeating a powerful and meaningful mantra, in order to increase their own vibrations. For others, it is opening or realigning of their chakras to feel rooted and connected. For many however, meditation means sitting or lying still, saying OM and eventually reaching enlightenment. Meditation can be all of those things and it can also be none of those things. I will list some simple ways to help you begin meditation, without pressure or expectation, if that’s what you need but also how to recognize meditation in its many forms.

1. Turn off your phone and limit distractions

I need to start here in order to point out that meditation is a selfish endeavor to help you become more selfless. In order to begin a deep meditation, you must focus on the very things you do regularly. One simple trick is to breathe in counting to four, hold your breath for another count of four and release on the final count of four. Repeating this simple habit during meditation can calm your thoughts, keep you in the present moment and bring tremendous relaxation.

It’s hard to focus on your breath with the TV in the background or your phone buzzing with alerts and texts every few minutes. Give yourself the time to breathe. When you position it that way, you can find five minutes in your busy day to simply sit and breathe.

Advertising

2. Get comfortable

A lot of meditative poses and stances look incredible in pictures but feel very uncomfortable. Don’t worry about your hands or being in the lotus position. Simply find a spot you feel safe and at ease in and a position you’re comfortable holding for at least five minutes. This is a brief indulgent period of time you’re carving for yourself so whatever essentials (pillow, blanket, a fan…) will help should be considered beforehand.

3. Put on some music

Often when starting meditation, it’s the sudden silence that’s unsettling. The same silence contrasts the rambling thoughts dashing around your head. Find music you find soothing online or through a free app on your phone before beginning your meditation. That simple step will get you nice and relaxed, aiding once you begin to focus on your breath.

Another choice I personally find very helpful is guided meditation. Sometimes, you simply don’t know what to do and you spend all your focus wondering if you’re doing it right. Following a guided meditation allows you to simply listen to the voice of your guide and allowing yourself to fall into a meditative trance.

4. Allow your thoughts

A huge myth of meditation is that you have to stop thinking. By simply following the first step listed and focusing on your breath, on the silent gratitude you feel for being able to inhale and exhale, your thoughts will inevitably slow down. You don’t have to banish them or exert too much energy on trying to control them.

Advertising

Let them flow at first, focusing on everything, including the colors you see when your eyes are closed and slowly let them go. Don’t shoo them away rudely like unwanted guests, just let them go as if they’re memories that will return to you again. Let go of judgments about everything, especially about whether you are doing this the right or wrong way. If you can’t succeed with slowing your thought process at first, just focus on the positive and keep breathing.

5. Allow your emotions

Being connected to yourself often means allowing everything to flow through you with acceptance. Meditation will teach you to respect your many emotions and try to understand them rather then quickly trying to rationalize or avoid them. When you feel fear, it’s no longer your mind judging you for being weak. Meditation will turn that into an inquiry, to search for the root of that fear. Treating your emotions as valid will lead to greater self-love and patience as you work through small and big issues alike and prevent them from reoccurring so frequently.

6. Practice meditation

Meditation is no different from any other exercises or aspiration in your life. The more you meditate, the easier it will be to make this a habit. Start small if needed, with five minutes a day and once you begin to enjoy the calm that this practice bring, repeat it for another five minutes at night before bedtime. Aim to meditate at least three times per week.

7. Be Patient

Even the wisest man starts with one wise thought. Every time you fail at meditation, remind yourself that there is no failure because you paused, you breathed, you relaxed. Some days you will be more distracted than on others, some days might feel more fluid once you begin your practice. Pat yourself to sticking with it long enough to experience both type of days. Be patient with your practice and be kind to yourself.

Advertising

8. Keep yourself accountable

Keep a calendar or a meditation journal handy to jot down the days you’ve successfully completed your practice. This will help to keep you motivated. The journal is a great tool for noting any of the pressing thoughts you either accepted or derailed during your meditation. As you practice more often, you might even be able to make strong realizations that can help or guide you personally.

9. Forgive

It’s a lot easier to sit or lay in a relaxed manner and delve deep into yourself when you don’t have any grudges or heavy emotions tearing at you. As you make meditation a habit, it will be easier to let go of things that no longer serve you and to harness your energy, effort, will and heart into the present – where you belong.

10. Grateful meditation

If you’re too restless for standard meditation and simply can’t grasp sitting still, there’s something else you can do every day that’s just as simple and beneficial. Start with a minute, a pen and a piece of paper. Write down three things you are grateful for. Most people have to think a bit to jot three things down.

That moment of reflection and appreciation on the little things in life is meditation. The hint of smile, internal or external, as you realize the things you’re grateful for today is meditation. Once you finish jotting them down, drop your pen and hold on to that feeling for another minute and say Thank you. To the universe. To yourself. To the present.

Advertising

Namaste.

Featured photo credit: Sleeping Buddha by Matt Westgate via flickr.com

More by this author

10 Tips For People Who Want To Try Meditation 17 Books With Breathtaking Covers That You Need To Know This Is What Will Happen To Your Body When You Become A Vegetarian 8 Amazing Things That Will Happen When You Start Eating Guava If You Want to Eat Healthier, You Should Follow This 7-Step Plan

Trending in Leisure

110 Benefits of Reading: Why You Should Read Every Day 225 Truly Amazing Places To Visit Before You Die 325+ Incredible Novels You Must Read At Least Once In Your Life 430 Fun Things to Do at Home 530 Inspirational Songs that Keeps You Motivated for Life

Read Next

Advertising
Advertising

Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

Advertising

When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

    Advertising

      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

          Advertising

          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

              Advertising

                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

                  Read Next