Did you know that anxiety and depressive disorders and the most common neurotic disorders? One in every ten people has a phobia. Phobia is a type of anxiety, and it can be disabling. Studies have shown that meditation can help reduce anxiety levels.
Researchers have also credited meditation with building longer attention spans and better memories later in life.
Read on if you want to learn meditation poses and perhaps build a routine towards becoming more self-aware.
What is Meditation?
It is training the mind to be still and to be in the present. You are required to prevent your mind from wandering away. In the event where it does, you should attempt to bring it back.
From this, you learn how to focus and become aware of your thoughts. You become more efficient and effective.
The Origin of Meditation
Hindu scriptures record some of the earliest forms of meditation. Other forms developed in the 5th and 6th century in China and India. People must be benefiting from the practice for it to be around for this long.
Things to Consider Before Starting
Consider the factors below for a successful meditation session.
The more comfortable you are from the clothing you wear to the position you assume, the higher the chances of success. Comfort is everything because without it focusing is next to impossible.
Discomfort is a distraction you are trying to eliminate.
Taking deep breaths helps to keep you calm and feeling relaxed. Also, choose locations that have less distraction. The surrounding has to have limited movement and less noise. Places that are more accessible to you are even better.
It is rare to find people who sit up in this current phone generation. It is essential to maintain an upright position during meditation for alignment purposes. The back always has to be kept straight.
It will feel very uncomfortable in the beginning, but it will get better.
Trying to balance out the body to achieve stability is of the essence. Adjusting is allowed until the equilibrium found. Maintain this position during the period of meditation.
You can, however, change when you feel uncomfortable after a while.
Types of Meditation Poses
Below are some of the poses you can start with as a beginner.
1. Seated on a Chair
It is one of the best poses for beginners because it is one of the simplest. It caters well to those who are not very flexible as they will not struggle a lot while doing this. It involves sitting upright on a chair without leaning back.
The feet are placed firmly on the ground. It is done to practice relaxation while upright and aware.
It comes in handy when you are having a rough day at work because you can practice it at your work station. You can do it anywhere. Its versatility is a plus.
2. Kneeling Position
This position involves resting on the floor with shins flat and knuckles under the butt. Meanwhile, the back kept at an upright posture. Weight is shifted to the hips easing the knees of pressure.
3. Standing Position
It is another versatile position, but it is not for the fainthearted. Not that it is extremely tough, but standing is not an easy task.
This position requires you to be rooted to the ground and hands placed alongside the body where it feels comfortable. Quite easy for a beginner, huh!
4. The Lotus
They are three types; the quarter, the half, and full lotus.
The quarter lotus requires you to place the right foot on the left calf. The knees should be lower than the hips.
In the half lotus, the left foot is placed close to the pelvis while the right foot placed closer to the trunk. It may take you a while before getting the hang of it though, but it should not worry you.
The full lotus is mostly not in the checklist of a beginner. It takes a lot of practice before perfecting it. You start by placing your right foot on your left thigh and bringing your left foot up on your right leg.
Practice always makes perfect.
5. Lying-Down Posture
It is easier to relax in this position, but the downside is that you might fall asleep. It requires you to lie on your back with your arms stretched and knees kept distant.
Why Should You Consider Meditation?
Imagine being able to remain calm in trying situations. Meditation gives you that. It is one of the most outstanding benefits of meditation.
You will also feel more in sync with yourself over time. It is something people look forward to achieving when starting. With consistency, nothing will be impossible to attain, regardless of where you are.
Guided meditation practice has also been scientifically proven to alter the way the brain processes emotions. Its effects have been observed to be long-term. It also increases immunity and slows aging.
Why spend on anti-aging products when you can meditate?
Low anxiety levels lead to less stress, which is, in turn, good for the body. Your body functions optimally with less stress. You should, therefore, work hard to eliminate stress factors. They only take away from your body.
Meditation has also been reported to play a role in weight loss.
How to Make It a Habit
Look into your schedule and choose a time you can practice daily. Start with as little as two minutes as long as you are consistent. Allocating 2-3 minutes makes it easier for a beginner to be able to focus as opposed to starting with 10 minutes.
Also, consider starting with the simpler poses just to get motivated. You would not want to quit as soon as you begin by starting with the hard stuff. Consistency will get you there.
Practicing meditation poses increases the overall well-being of an individual. It transforms multiple aspects of your life. How you interact with yourself and how that positive relationship leads to better performance and better relationships. There is a range of poses out there worth trying out.
Check out our website for more different types of meditation and start your journey to wellness.