Meditation is very good for mind and body to be healthy and
especially for the mind in depression management and helps to reduce
anxiety.
Meditations Steps for beginners
1. Sit tall
The most common and accessible position for
meditation is sitting. Sit on the floor, in a chair or on a stool.
If you are seated on the floor it is often most comfortable to sit
cross-legged on a cushion. Comfort is key. Now imagine a thread
extending from the top of your head, pulling your back, neck and head straight
up towards the ceiling in a straight line, Sit tall.
2. Relax your body
Close your eyes and scan your body, relaxing each
body part one at a time. Begin with your toes, feet, ankles, shins and
continue to move up your entire body. Don’t forget to relax your
shoulders, neck, eyes, face, jaw, and tongue which are all common areas for us
to hold tension.
3. Be still and silent
Now that you are sitting tall and relaxed, take a
moment to be still. Just sit. Be aware of your surroundings, your
body, the sounds around you.
4. Breathe
Breathe silently, yet deeply.Notice how your breath
feels in your nose, throat, chest, and belly as it flows in and out is an
important part of meditation for relaxing the mind and diverting the mind from
anxiety.
5. Establish a mantra
A mantra is a sound, word or phrase that can be repeated
throughout your meditation. Mantras can have
spiritual, vibrational and transformative benefits, or they can
simply provide a point of focus during meditation. They can be spoken
aloud or silently to yourself. A simple and easy mantra for beginners is
to silently say with each breath,
I am breathing in, I am breathing out.
I am breathing in, I am breathing out.
6. Calm your mind
As you focus on your breath or mantra, your mind will begin to calm
and become present.
- Relax your body close your eyes and scan your body, relaxing each body part one at a time. Begin with your toes, feet, ankles, shins and continue to move up your entire body. Don’t forget to relax your shoulders, neck, eyes, face, jaw, and tongue which are all common areas for us to hold tension and complete meditation.
