When it's time to go to bed, things like to-do lists, concerns, and general discomforts have an annoying habit popping up in our life. Fortunately, many holistic solutions can assist in calming racing thoughts. But, of course, your most valuable ally when relaxing is your breath. You can lower your cortisol levels by taking more deep and regulated breaths. Diaphragmatic breathing can activate the vagus nerve, which starts the parasympathetic reaction in your body.
Contrary to popular belief, meditation doesn't mean zoning out or disappearing from the outside world. It's the opposite. It is all about turning in. Meditation is about turning into the current moment, our thoughts, our hearts, and our bodies.
Doing meditation as a regular habit is frequently the most challenging aspect to practice. To help you establish a daily habit and add more peace to your life, here are nine meditation tips that will improve your daily routine:
#1 Take baby steps
The idea that you must meditate for a long time is one of the reasons maintaining regular practice can be difficult. Take baby steps at first. Start your exercise with 5 minutes, and as you become more at ease, push yourself to sit for more extended periods. The best approach to integrating it into your everyday routine is to start small.
#2 Meditation Apps
Apps for smartphones like Calm, Headspace, and Insight might be helpful aid when you're new to the practice of mindful meditation. They support you in finding a healthy self by enhancing your mental well-being and forming new habits, such as breath work. Many of them also include meditations that have been created to reduce stress and promote calmness. When your stress reaction is activated, you can perform the shorter, five-minute exercises to calm down quickly. However, it would help if you made it a habit to listen to the lengthier activities before bed.
#3 Pick a location
For consistency, it is advised that you do your daily meditation practice in the exact same location. But there are occasions when it's just not feasible. The best part about meditation is that it can be done anywhere—at home, in the office, or even while walking in a park. As long as you can find quiet and are unbothered, it doesn't matter where you meditate.
#4 Pick the right time
You'll discover that several sites advise meditating at various "perfect" times.
However, you should meditate whenever you can manage to do it. You'll probably only feel frustrated and reluctant to continue if you force yourself to meditate at a time that doesn't work well with your routine and obligations.
#5 Exhale more slowly than you inhale
You can modify your breathing to maximize the therapeutic benefits of breathwork. There are thousands of different methods and exercises for doing this. However, LA-based breathwork specialist Ashley Neese says by inhaling deeply through your nose for a lengthy time and then exhaling for two to three counts afterward. You will start to relax after around 60 seconds or so if you do this. In addition, she claims the calmer your mind gets, the slower your breathing will be.
#6 Embrace visualization
Another effective strategy to manage tension and discomfort is incorporating visualization into your meditation routine. Your body will eventually relax if you imagine being more at ease.
During client sessions, hypnotherapist Grace Smith frequently uses imagery. She advises them to visualize tension as a physical entity and to politely request its removal to create room for more flow. Then, she suggests you carefully consider what you want to replace it with.
#7 Give your breaths a 2:1:4:1 ratio
Dr. Robin Berzin of Parsley Health, a functional medicine specialist, suggests breathing for two counts, holding the breath for one, softly expelling for four counts, and then having the breath once more for one. Increase the length of the breath to four in and six out, or six in and eight out, etc., if the two-to-four count feels too short. The pattern that makes you feel most relaxed and comfortable is ultimately what matters. So experiment with different inhalations and exhalations until you discover the right balance.
#8 Know when it's not working
The advantages of meditation might not become apparent right once. And that is very natural. Regardless of how much you have practiced, your thoughts may wander occasionally. That is also common. These two things do not preclude you from benefiting from meditation.
It's a positive thing to notice when your attention has wandered since it shows that awareness is something you're growing into. Gradually concentrate on yourself when this happens. You should eventually start to experience benefits if you maintain a regular meditation routine.
#9 Be fun about it
Why not make meditation exciting and fun, given the great benefits of doing so regularly? First, try listening to some music. You can also opt for the dozen programs that meditation apps offer to spice things up. When you make meditation fun, and give yourself time to find peace and tranquility in your life, it will help you stick with your daily routine.
The Bottom Line
You can practice meditation in any method you like. The best way to practice is in a way that suits you, so don't be afraid to experiment with different techniques until you find one that works for you. You'll be able to tell it's working when you start noticing more compassion, joy, serenity, and acceptance in your life.
Just be patient, as these advantages generally won't manifest immediately. However, you'll continue down the path to success if you keep an open mind and a curious attitude toward yourself.