Learn Calming Techniques for a more Focused Meditation

Since the Pandemic more people are seeking various means to become healthier. The CDC show there is an increase of people doing yoga, meditation and acquiring a chiropractor. Meditation has become extremely popular with apps like Headspace and Calm are easy access and downloadable. The National Center for Complementary and Integrative Health research shows that mediation is beneficial for a variety of health illnesses. Some of the benefits of mediation, it can lower blood pressure, alleviate pain and help psychological disorder and much more. More people are seeking techniques to incorporate into their lifestyles that will make them feel better.

The National Library of Medicine did studies on mind wandering and attention during Meditation. Using fourteen practitioners to observe during mediation, allowed them to press a button if they mind wandered. The report states “Analyses revealed activity in brain regions associated with the default mode during mind wandering, and in salience network regions during awareness of mind wandering.” If the brain is set on default to wander that means, it will take more effect from the meditator to meditate.

UCDavis Health reports on 10 health benefits of Meditation. The study shows meditation increases attention, reduces the occurrences of depression, enhances will power, lessen pain, lowers blood pressure, enhances focus, shortens the time to fall asleep and develops compassion. Mediation has been around for a long time in Hindu, Buddhist and Taoist communities. Today, it has become mainstream in the United States as a means to eliminate stress, anxiety and get energy. Uma Srivastsa, a UC Davis, cardiologist, teaches her clients how to meditate in their first office visit. Srivastsa said, “Think about long-distance runners,” Srivatsa said.“ As they keep practicing, they become less conscious of the activity of running and start enjoying the nature that surrounds them, meditation is like that.” She believes that meditation creates a buffer between her and reactivity.

Meditation requires focus and attention, it is difficult to mediate with out being focused. Learn how to free your mind from unwanted thoughts that are on a rapid loop. Learn to meditate and receive the benefits for a healthier lifestyle. First, is quietness, finding a quite space where there are no interruptions. Finding a place like a closet or choosing the time to meditate when no one is around, is a good start. Wiki How to do anything, gives several techniques on how to meditate. When you concentrate on your breathing by inhaling and exhaling, you will notice that the million thoughts in mind are racing and repeating. Don’t follow the thoughts, just continue to breathe and focused your attention on the breath. This technique may not happen overnight but if you continue you will gain power over your thoughts, instead of your thoughts gaining power over your meditations. As you breathe, you may notice your heart rate start to slow down and if the speed or rhythm changes, try slowing it down again. Gaim, gives a meditating exercise to calm the mind by observing your diaphragm moving up and down and being aware of the breath that is coming from your nostrils. This method can lead you into more of a relaxed and focused state.

Cognitive Heights, gives 8 ways to better focus during meditation, is to start off with only 20 seconds this way you are not pushing the mind or the body. Begin to increase the seconds to minutes and eventually you can reach up to 10 minutes. Using a guided mediation in the beginning will help you to follow the soothing voice prompts. Another thing is to meditate early in the morning, this will help with the ability to focus. Using these methods will help you to calm down and focus to receive the benefits of meditating. A few more calming meditation tips from Healthshots, is to have an agenda before you begin meditating, know what you want to accomplish through the mediation. Checking your posture and making sure you are totally comfortable will assist in focusing.

Getting away from social media can help to slow down the mind to begin to focus before meditating. There are hundreds of hours spent on social media, it is a very big part of our lifestyles. This is where we connect to others, get validation, promote ourselves or businesses, it is apart of who we are. There is also another part of who we are and that is our true nature, our inner being. This inner part of us will also need to nourished and build up. This means pulling away or putting down the phone to have self quiet time. Rachel Kable shares that there are more positive ways to use our phone instead of strolling on Instagram. There are several apps on line that can enhance our brain focus, like Lumosity, an apps geared to enhancing brain functions. If you follow the tips you can be on your way to experiencing a more productive meditation.