How can I do meditation at home

Meditation is a training in which a person awakens himself consciously, and acknowledges the mind’s contents or benefits without becoming identified with that content, or as an end in itself. Essential goal of meditation is to focus and quiet your mind, eventually reaching a higher level of awareness and inner calm. Meditation should be practiced in a place that is calming and peaceful. Here we give some tips to answer your question:  how can I do meditation at home. Moreover, these tips are for beginners especially.

 

meditation for beginners, let’s start the walk

There are over 20 different types of meditation, which include:

• breathing meditation
• body’s scan
• heart chakra
• walking meditation
• Buddhist meditation, the Diamond way meditation, Zen meditation,
• transcendental meditation

To those who are new to meditation: it is important for you to avoid any external interruptions and start small. Therefore, the Beginners can start out doing meditation for as little as five minutes, once a day. Additionally, it is helpful to do couple of minutes of light stretching because it can help loosen you up and prepare both your body and mind for meditation.

Breathing meditation

First: The most basic meditation technique is the breathing meditation. This is a form of open-eye meditation. For doing this technique pick a spot above your navel and focus on that spot with your mind. Consequently, keep yourself aware of the rising and falling of your abdomen as you breathe in and out. Moreover, do not make a conscious effort to change your breathing patterns, just breathe normally. You can also use some visual objects to fill your mind to reach a level of deeper inner calm and consciousness.

While doing the breathing meditation, you can stand or sit, with your legs crossed in front of you. In Japan, those who meditate sit on a zabuton mat and zafu pillow. The meditation set protects your spine and improves the meditation posture.

 

zafu and zabuton meditation set

Body Scan

Second, the Body scan is another simple technique that you can easily try at home. It is also a great starting exercise for those who want to know the answer to: how can I do meditation at home. This technique involves focusing on individual’s body parts and willfully relaxing it. Close your eyes and pick a starting point on your body, start with the toes. Relax your contracted muscles in the toes and try to release any tension or tightness in it. Now move on to your feet and repeat the relaxation process. Continue this practice along your body, moving upwards from your feet to your head. Keep your eyes closed while doing it.

 

Heart Chakra

Third: Heart chakra is another meditation technique which we recommend to you and you can do it easily at your home. On the whole, it involves getting to know your feelings and releasing them out into the atmosphere. Begin this technique by closing your eyes and rubbing the palms of your hands together to create warmth and energy. Afterwards, place your right hand on the center of your chest, over your heart chakra, and place the left hand on top. Next, take a deep breath and as you exhale, say the word “yam”, which is the vibration associated with the heart chakra. As you do this, imagine a glowing green energy radiating from your chest and into your palms.

meditation for beginners, walking meditation

Walking Meditation

Fourth: Walking meditation is another technique of meditation suggested to the beginners who ask themselves: how can I do meditation at home. While doing this observe the movement of your feet and your body’s connection to the earth. Choose a quiet location to practice this meditation with as few distractions as possible. Hold your head up with your gaze directed straight ahead, and clasp your hands together in front of you. Take a slow step with your right foot. Concentrate on the movement of your feet. After taking the first step, stop for a moment before taking the next. Only one foot should be moving at any given time. While practicing walking meditation, try to focus on the movement of the feet and nothing else. Finally, try to clear your mind and become aware of the connection between your foot and the earth below.

Meditation has positive effects on chronic health conditions. It reduces stress. It improves concentration and encourages a healthy lifestyle. The practice increases self-awareness. It increases happiness and slows aging. Learn more about how to start meditation at home with our second article.

Reference:

Read what Deepak Chopra has to say about chakra meditation