Numerous studies have been done documenting the many benefits of regular daily meditation sessions. The health benefits include: reduced stress, less anxiety and worry, decreased depression, better creativity, increased learning abilities and better memory to name a few.
Meditation practice has also been shown to help slow the aging process of the body due to higher DHEA levels, increased energy and vitality helping you feel rejuvenated and well rested which in turn results in lower metabolic and heart rate and higher blood oxygen levels.
How to Meditate Right Now Right Now
Here is a quick and dirty technique that will have you feeling results in minutes. Sit comfortably with your eyes closed and tense-up all the skeletal muscles of the body.
Contract all of your muscles, your face, arms, fists, chest, back, stomach, butt, thighs, calves and feet.
Take a deep inhale then slowly release the breath as you release the tension in your muscles. Feel yourself sink into your chair, floor, pillow or whatever you are sitting on. Take 3 more deep breaths then on each exhale release a little more tensions feeling your body relaxing just a little bit more.
After your third deep breath, send your mind around your body searching for any muscles that are still holding tension. If you do find tense muscles, repeat the process for that particle muscle or group of muscles.
For example, if you still feel tension in your calf area, tense only your calf muscles then take a deep breath and as you slowly exhale while releasing the contract in your calf. Repeat this process for any area of the body that is still holding tension.
Pay special attention to the temple, muscles around the eyes, jaw, neck and shoulders. There are common areas of tension. I know I hold tension in my shoulders when I get stressed so I pay close attention to this area. Sometimes I will have so much tension in my shoulders that it feels normal.
I know this is an extreme possibility with me so I always give my shoulders extra attention.
Now there are many different types of breathing but for starters just go with regular deep breaths. Inhaling through your nose results in more oxygen by increasing the use of your diaphragm. An easy way to test this is to simply take a deep breath through your mouth, then through your nose and notice while breath brings in the most oxygen.
You initially want to start your meditation with very deep breathing, but as you relax and release tension allow your breathing to fall into a natural rhythm. For those who are able to really go deep into themselves their breathing may actually become quite shallow, this is normal.
Try to focus on your breathing, if you find that your mind keeps wondering not trying to force the thoughts away, instead acknowledge them and let them go.
This can be a very tough process for Type-A individuals. Those of us who are Type-A often have thoughts racing through our heads non-stop. So it can take many sessions for a Type A person to actually be able to focus on their breathing for as little 15 seconds without unwanted thoughts creeping in.
Meditation takes patience and practice.
Anyone can learn how to mediate right now! You should start out with very short sessions of 5 minutes or so. Anyone can grab five minutes for themselves. I find the best time for my meditation sessions is right after my workout.
I will usually listen to some music I find peaceful and meditate for about 10 minutes post workout.
I take one day a week off from exercise, on that day I usually mediiate for 30-45 minutes. I have a room set away where I meditate. It is just a comfortable room, no alter or anything, but a great area for a little me time.
When you come out of your meditation, make it a habit to count down from 5 to 0 opening your eyes at zero. Try not to just pop out of your mediation as this can take your right out of your calm meditative state and put you right back in an excited or agitated state.