Meditation: What are the benefits and how to start practicing

Empty the mind. Be present. Cease the thoughts. These are some of the definitions of meditation, a practice that has its origins in Asian cultures and is increasingly widespread worldwide.

If in theory the word meditate can gain many meanings, in practice the goal is always the same: to find mental balance.

Learn more about meditation practice and how you can include it in your routine!

Key Benefits of Meditation

If you are still not convinced to give meditation a chance, check out the benefits that meditation can bring:

• Reduction of stress levels;
• Increased ability to concentrate;
• Improved memorization
• Stimulates creativity;
• Sleep improvement;
• Improvement of the cardiovascular system.

These are just some of the benefits of meditation. It even aids in physical and emotional disposition, self awareness and more depending on how much you practice and what you are looking for.

Read also: Mindfulness: Know the Benefits of Anxiety-Relieving Technique

How to meditate?

Here are some tips for starting meditation today!

1. Choose a quiet place

A place without distractions where you feel comfortable and no one interrupts is essential, at least in the beginning. Once you get the hang of it, you can meditate anywhere, even at work or in a waiting room.

2. Set a comfortable position

The ideal position is sitting on the floor with your legs crossed and your spine erect, but if you are uncomfortable, you can use a cushion or prop your back against the wall. Support your hands on your knees and, if you feel good about it, close your eyes. Remember that the important thing is to be comfortable so you can focus.

3. Use a sound to help

At first it is normal to be distracted by any noise. To help with concentration, choose a mantra or ambient sound, such as rain or nature.

4. Watch your breath

This is the most important part. Although there are techniques to meditate, the essence of practice is to pay attention to each part of the breathing process.

Read also: 13 Things You Can Do to Become a More Conscious Person

Always remembering that meditation is a relaxing time, so don't get too attached to the rules. Each one gradually finds out how they prefer to meditate.

Meditation Types

Because it is still becoming popular in Brazil, many people think they do not know how to meditate or say "meditation is not for me", but there are several easy techniques that, with just a few minutes of your day, will bring you incredible results. Learn which types of meditation are most common and choose the one that has the most to do with you:

• Mindfulness: the word meaning? mindfulness? It gives name to the meditation technique of paying attention to what is happening. Take time and pay attention to your breathing, each step of it, then switch to the sounds, remember what your environment is like, and so on.
• Four-stroke breathing: This technique is very simple and facilitates concentration as you need to focus on dividing the breath into four stages. Count to four as you inhale, then hold for four seconds. Exhale in another four and hold your lungs breathless for another four seconds. Keep this up until the time you have set aside for meditation is over.
• Zazen: of Buddhist origin, the Zazen technique consists of focusing the breath on the abdomen and? getting rid of? of thoughts. Each time one comes, you become aware of it and let it pass.

These are just a few techniques, but there are a multitude of options. With a quick search, you'll find one that fits.

10 apps to help with your meditation

Although meditation is very old, today we can count on technology to make it easier to practice in our daily lives. There are a number of meditation-oriented apps that help beginners and even advanced practitioners. Check out some options:

1. Meditate: The 100% Brazilian app brings meditations narrated by therapist Tadashi Kadomoto in order to demystify the practice. You can download audios for offline listening. Available for Android and iOS.
2. Meditate !: Another free app option in Portuguese, Medita! It has 65 guided meditations divided into eight themes. Free for Android and iOS.
3. 5 minutes: With this app, not having time is no excuse. Created by the NGO Hands Without Borders, the proposal is to take 5 minutes to relax in the rush.Available for Android and iOS.
4. Lojong: Great for anyone who wants to learn and evolve meditation techniques in a light and fun way. Available for Android and iOS.
5. Headspace: With a fun visual appeal, Headspace brings evolving guided meditations. The first ten are free and then the content is paid for. Available in English for Android and iOS.
6. Zen: All Portuguese app with mantras, reflections, sounds of nature and guided meditations. Some content is free, but the full version is paid for. Available for Android and iOS.
7. Trixie: counts on guided meditations created by mindfulness experts. Account with virtual intelligence to find the best options for you. Available for Android and iOS.
8. Insight Timer: This app works as a social meditation network. There are several types of guided meditations for different times and in the end you can see how many people were meditating at the same time as you. Available for free for Android and iOS.
9. Calm: The app is in English and has individual meditations that can help you at specific times, such as those tense hours. Available for Android and iOS.
10. Alive meditation: The Vivo operator app offers a tasting period and then you pay monthly. Great for those who want to learn. It is available for iOS and Android.

With the rush of everyday life, taking time to meditate is essential for physical and mental health. Include meditation in your routine and live the benefits.

Read also: 15 little habits that can make a big difference in your life

Dr. Oz Shares The Benefits of Meditation (April 2024)