If you’re looking for a way to naturally boost your mental health and get rid of negative thoughts, there’s a practice that can empower you to master your mind and invite peace into your life.
Meditation is not just about having 10 minutes of calm and serenity, it also has many benefits that impact your life in general. You’ll be able to stay calm during stressful times, bond stronger with others, and find ways to explore your creativity and grow as a person.
Here’s a complete guide to everything you need to start your new meditation practice.
1. Set a time to meditate daily
Forming a habit can be a challenge if you don’t have a routine in place. Setting a time of day to meditate will help you develop a consistent habit. It will also save you from not remembering to meditate or worrying about fitting it into your schedule.
Pick a time of day when you know you won’t be disturbed and there are minimal distractions. It can be in the morning or just before going to bed. Meditating at night can help you develop a healthy nighttime routine and contribute to better sleep.
Microsoft To Do can help you develop a meditation routine with its daily reminders. All you have to do is create a new task and select the daily option from the drop-down menu. Repeat tab. Now you have automated a meditation practice into your daily routine.
Download : Microsoft To Do for Android and iOS (Free)
2. Start meditating with the Healthy Minds program
The Healthy Minds Program app is a fantastic resource for those new to meditation, where you can learn basic meditation principles, follow guided audio tracks, and measure your progress. It’s completely free and doesn’t contain any ads that might disrupt your mindfulness routine.
Here’s how you can use the Healthy Minds Program app to start your meditation journey.
Do the initial assessment
After the simple registration process, you are asked to complete an initial assessment so that the site can assess your needs and areas where you can improve. It divides general well-being into four categories on which you are rated: Awareness, Login, Insightand Purpose.
An optional questionnaire about your relationship with stress is also offered if you use meditation as a way to reduce your stress levels.
Download : Healthy Minds Program for Android | iOS (Free)
Take the basic course to learn the fundamentals of meditation.
The website Foundations It is in this section that you will learn and acquire the key practices of mediation. You’ll learn the essentials of sitting meditation and active meditation, as well as insights into how meditation can play a role in real life.
There are two categories of videos: Learn and Convenient. These are well-distributed in each part, so you can balance learning new concepts and applying them in practice.
In the learning videos, you can choose to lie down and play the video as usual or read the research-backed transcript. As you progress through your experience, you can foster the ideas that you found most interesting or save the meditation videos.
Follow the structured program and track your progress
After completing the Foundations you can then follow the app’s structured lesson plan, with each section representing one of the four fundamental pillars of wellness.
One of the standout features of the app is the ability to adjust the duration of each video. You can choose a duration between 5 and 30 minutes, which is ideal when you are in a hurry or are looking for a longer mindfulness session. You can also change the type of meditation – seated or active – and choose from a range of speakers.
You can view your statistics in the section Profile which displays the number of sessions you have completed and the total time you have spent meditating. You can also see current series.
3. Meditate your way using a personalized Spotify playlist.
At this point, you may feel ready to try meditating without a voice guiding you. All you need is a pair of noise-canceling headphones and a quiet place.
Spotify offers a wide range of relaxing music and ambient soundscapes for you to design a personalized playlist. MEDITATION SELF offers a collection of instrumental music including piano melodies accompanied by the sounds of nature. Nature Sounds Nature Music provides a similar experience, helping to intertwine the peace of nature with your mindfulness practice, similar to that seen in the Portal app.
One of the great things about Spotify is that you can use your phone’s default timer app at the same time so you know when you’ve reached the end of your meditation practice. You can also use the app Sleep Timer for that, if you prefer.
Download : Spotify for Android | iOS (Free, subscription available)
4. Keep a journal of your meditation experience
When you come to the end of your meditation practice, there’s an extra step that has great learning benefits and only takes a minute or two: journaling.
Taking a moment to journal about your meditation experience will help you better understand the discipline and measure your progress over time. If you meditate to brainstorm ideas or make new discoveries, you can also use this space to write them down.
Uncovering insights along your meditation journey isn’t an unnatural concept – it’s a technique used by many. Alpha brain waves, strongly associated with creativity, are partly responsible for this and are amplified during meditation, as highlighted in a PubMed study.
The brief journaling period following meditation can be an opportunity to jot down any new ideas before they slip out of your head. There are several ways to journal on your mobile device to add this practice to your meditation routine.
Add a habit of meditation to your life and improve your well-being
Meditation is not just about focusing on your breath. Over time, you will learn to master your mind and control the negative thoughts that once held you back. You will also find ways to stay naturally calm in stressful situations. Start meditating today to start a new peaceful life.
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How to get started in meditation – In question
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