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Meditation can be beneficial for you. But only if you know the right way to do it. Many times, people who start meditating on their own to avoid stress complain that they are unable to concentrate. The reason for this is following the wrong method.

We all pay full attention to maintaining the health of our body, but when it comes to mental health, it is often ignored. Mental fitness is equally important. To deal with mental stress, anxiety and depression, we should pay attention to our mental state. We can improve our mental health with measures like meditation, yoga, and regular conversation.

Paying attention to this maintains balance and happiness in life. Meditation plays a big role in this. Let us talk to experts to know the importance of meditation in your life and how it improves the quality of your life. Also, if you want to start it, there is a complete guide for it (meditation guide).

Why is meditation important (Meditation benefits)

Dr. Rahul Rai Kakkar, Consultant Psychiatrist and Psychotherapy, Narayana Hospital, Gurugram, says, “Meditation is a simple and effective method that improves your mental as well as physical health. If you practice it regularly, it reduces stress, calms the mind and increases the ability to concentrate.

Meditation not only provides mental peace, but it also gives relaxation to the body. This gives you good sleep and strengthens the immune system, which reduces the risk of disease and infection. By including meditation in your regular routine, it reduces fatigue and mental stress and increases the energy level in the body, due to which you remain active throughout the day and you do not face any problem in daily tasks.

Benefits of meditation for mental health (Mental health benefits of Meditation)

By regular practice of meditation you are able to keep your emotions and thoughts under control. Which makes your life better. Meditation keeps you away from negative thoughts and helps in focusing your attention at one place which brings happiness in your life.

Meditation is a very good option for people who are struggling with mental problems like stress and anxiety, with the help of which they can stabilize their mental health and get rid of these problems. If there is a lot of work pressure in your life, then meditation also helps in giving you mental relaxation.

Along with mental health, meditation is also beneficial for physical health. It helps in controlling blood pressure and also reduces the risk of heart related diseases. Therefore, understanding the benefits of meditation, you must include it in your regular life.

Meditation will help in managing emotions. Image: Adobe Stock

If you want to include the process of meditation in your life, then start with 5-10 minutes and gradually increase the time over a few days. Meditation is a process that should be done with patience. When you practice it regularly, you will feel the changes and its benefits in yourself. Therefore, for better mental and physical health, you must include it in your life.

Follow these 7 steps for meditation (Beginners guide to start meditation)

1. Choose a comfortable place

If you want, you can sit in a comfortable posture on a chair, on your bed or on a mat spread on the floor. Keep in mind that keep your spine straight. Many people sit cross-legged and place a pillow underneath, so that their back remains straight.

While meditating, keep your hands on your knees or in your lap, so that the flow of energy remains balanced. Your eyes should be closed or looking slightly downwards, so you can avoid external distractions. Spending some time in this state of meditation will provide relaxation to both mind and body.

2. Keep your eyes closed

It is important to keep your eyes closed while meditating, as this increases peace of mind and concentration. Closing your eyes allows you to disconnect from the outside world and focus inward. This position helps you reach mental peace and a deep meditative state, allowing you to better understand your thoughts and emotions. Apart from this, it also reduces physical stress and provides you with new energy.

3. Focus on one thing only

During meditation, it is important to focus on one thing, such as your breath or a pattern in your mind. It creates an atmosphere of stability and concentration. When you sit in a certain place, your mind becomes attached to that place and helps you go deeper into meditation.

This is helpful in collecting your thoughts and reducing external distractions. Meditating regularly at one place and on one thing brings discipline to your daily routine. With this you will be able to understand your experiences better and achieve mental peace.

4. You can take help of mantras

Using short mantras for meditation can be very beneficial. A simple mantra, such as “Om” or “So Hum,” helps increase your concentration. “Om” is the universal sound of the universe, which brings peace and balance. Whereas “So we” means “I am that,” which represents the unity of the soul and the universe.

While chanting these mantras, you can focus on your breathing, thereby achieving peace of mind and depth in meditation. Regular use of mantra will help you in mental stability and meditation.

Controlling the mind is important for good health. Image: Shutterstock

5. Visualization will help

Visualization is an effective technique in meditation, which helps you achieve deep concentration and mental peace. In this process, you use your imagination to create positive pictures or scenes, such as a calm ocean, green forest, or flashing lights.

When you focus on these images, it is helpful in calming your mind and removing negative thoughts. Visualization not only reduces stress but also provides motivation to achieve your goals and desires. This way, you can make your experience more deep and meaningful.

6. Choose the right time

It is important to choose the right time for meditation, as it can improve your experience. It is considered best to meditate as soon as you wake up in the morning. It helps in starting the day on a positive note and provides mental peace. But you can choose a time as per your convenience, when the environment around you is calm.

This helps in meditation and you can concentrate easily. If morning time is not possible for you, meditating before sleeping at night can also be beneficial. It calms your mind and improves sleep. Set aside a fixed time for meditation. Regularity will help you turn it into a habit and experience its benefits.

7. Don't be troubled by the wandering of the mind

When you start meditating, it's normal for your mind to wander. The practice of meditation is a process that involves bringing the mind to a state of peace and concentration. In the beginning, many thoughts may come to mind, and this is natural.

So, whenever your mind wanders, acknowledge it and slowly return to the object of your meditation, be it your breath or a mantra. With consistency and patience, you will notice that your mind will gradually become more calm and focused. This practice will give you mental clarity and inner peace.

Also read: Meditation for IQ: Meditation can also increase focus and IQ, know the right way to do it.