By Mansi Soni

(23/08/2020 00:30IST)

Do you meditate? If not, you will!

"Meditation can give you a sense of calmness, peace and balance that can benefit both your emotional well-being and your overall health." Well, these were just 'words' for me, until I began practicing it.

Like many people, I planned to meditate multiple times, but never quite got round to it. When I finally began, I found it awkward and was unsure if I was doing it right, or if it was working. May be, some of you, out there, feel same.

But now, after 4 months of practicing for 15 minutes a day, i noticed incredible changes within myself. I observed a new ability to remain calm, patient and at peace in the midst of chaos. Now, I've more conscious control over my thoughts. As a result, I feel more joyful more often.

Don't worry, I am not going to preach the benefits of meditation. You all, are already aware of them. Rather what I am going to share is the way i practice it. Once you follow the following instructions, meditation will surely make a permanent place in your daily life. Let's start-

1. Find somewhere you can completely relax, sitting or standing, with your eyes open at this stage. Wherever you are, become aware of your body.

Are you sitting?

Are you standing?

How does your spine feel?

Don't change anything just become conscious of your physical body.

2. Now become conscious of your breathing. Just observe. Let the air go deep into your lungs and then breathe out. Now as you take a deep breath, imagine you are filling your lungs with as much air as possible, then expelling all the stale air as you Exhale.

Feel your belly moving up and down with every breath. Feel your chest move up and down with every breath.

3. Now look around. Notice the colours and the patterns you see, without judgement. Just observe. Let your eyes observe all that's around you and then slowly close your eyes. Watch what comes to the screen of your mind. Let your thoughts pass by, no pressure. There's no right or wrong. Relax your eyelids while you observe what comes and goes within your mind. And keep noticing the pattern of your breath; in, out, expansion, and contraction.

4. Listen to the sounds around you.

Where do they come from?

What are the tones?

Are there any sounds that stand out?

Can you distinguish between background and foreground sounds?

And now you can listen to the sounds of your breath. In and out.

5. Bring your awareness to your entire body. Is there any tension? There's no need to change anything. Simply notice any sensations in your body.

Are there any feelings or emotions arising right now? what are they? Where in your body are they located?

Observe, feel and listen. Stay still for the next minute. When you are ready, slowly start to move your hands and feet.

And then open your eyes.

It's as simple as it seems. if you struggle to remember the steps above, try recording them on your mobile phone, so that your voice can guide you through them.

I'd strongly recommend meditation to everyone out there, because better know!

About Authors.

Mansi Soni

Desk Editor

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