Calming Meditation for Your Stressful Nerves
We all go through stressful moments, day in and day out. Some can be major, while some are light-hearted, but it does not make it less stressful. The important thing here is, how do we deal with these stressful moments?
There is a long list of stress bombs for us, from traffic to technology and work to relationships. Amidst these bombs, a calming meditation is what we all need to help us soothe the stress away!
Calming Meditation: Exactly What Beginners Need
We all need a break sometimes, not only from the chaos around us but also within us. Calming meditation helps us to train our brain how to relax so that we experience peace of mind.
To calm your nerves, take one or more deep breaths. You just tried it, and did it work its magic? You know it works wherever you are and whenever you want. Whether you are at your desk at work, at a family gathering, in your car, waiting in a line, or simply in your bed.
Even one deep calming breath lets your body know that you turn off the manual pilot system and turn on the autopilot to rest and restore your nervous system. The decision to switch the mode is a powerful step to help yourself get back in control. Calming meditation does not mean that you have to clear out all your thoughts. It is to filter out the ones that cause you unnecessary stress. On an important note, your body must be comfortable; otherwise, your mind won’t relax.
Techniques to Start Meditating for Calmness?
If you are a newbie to the world of meditation it’ll be helpful to follow a guided meditation. Something a teacher or trainer walks you through. Many people find that the guided meditations keep them on track and give them new ideas and approaches. Having a teacher’s guide to help you through eases the return to mindfulness. While delving into something that requires relaxing can be a bit weird if you tend to have a busy mind.
Most of the time it happens when we think of meditation, we usually relate it with a formal meditation, in which a person has to sit quietly for 20 to 40 minutes, focusing on his/her own breath or another object like the flame of a candle. On the other hand, calming meditation doesn’t need you to follow the mainstream approach. You can start and follow your own pace.
You can sit, lie down on your back, or sleep, whichever is more comfortable for you, and begin. You want to start right now, today evening, the next week – it’s all up to you. But as mentioned, if you will take the help of a teacher or guide in the beginning it’ll help you to feel calmer and at peace, easily making a few minutes of mindfulness a daily habit. With time you will learn that this calming meditation teaches you to control the upsetting thoughts, sensations, or feelings. They always interfere and mess with your head, peaceful meditation will help you to notice them, let them pass by, and then return to paying attention to your breath.
While starting, sit in a comfortable position. Let your body and muscles relax for 2 to 10 minutes. If you want you can close your eyes. Now move your attention to your breath and listen to the sound and movement of your breath. Feel yourself inhaling and exhaling softly through your nose. It is perfectly fine if your mind wanders to other things, you get distracted and lose focus. The aim is to bring meditation for calm and focus. Just return your attention back to your breath and start counting. Spend a few more minutes and try to listen to all the sounds and noise you can hear around you. The sound of raindrops on the window, the sound of birds chirping, the noise at the construction site. Breathe it all in.
Now slowly open your eyes and notice what has changed about your mind’s state and the energy of your thoughts. Take a gentle deep breath and as you breathe out, tune in to see what is going on in your mind, what thoughts, feelings, and emotions are there bubbling under the surface? Exhale out all your tension and stress, relax your jaw, lift your chest, lower your shoulder, feel your back straighten up. Stretch your neck and your body; smile with your eyes and just admire yourself. Look at how graceful and poised you look. Nothing matches the glow you get after a calming meditation.
Remember you are a pure soul, a divine being walking on the land of Earth. Notice how you are breathing. Let it be soft and gentle, don’t change the way you breathe, just observe. Practice watching your thoughts. Sometimes by witnessing your thoughts, emotions, and feelings you can discover a lot about yourself – your values, needs, ethics, preoccupations, worries, etc. among others. You will also begin to notice that your emotions and thoughts change and dissolve over time. You don’t have to join the jumbled-up thoughts; you can choose what you want to acknowledge.
How Long to Meditate to Maintain Calm?
When doing meditation for a calm and focused mind it is not necessary to follow a particular breathing exercise or pattern, you just need to relax and reconnect with your breath.
There is no right or wrong time length for meditation. You can go on for however long you can. The only thing to keep in mind is to form it a daily habit. Research says that we can experience the greatest benefits of calming meditating when it becomes a part of our daily routine. Don’t make sad faces busy people, even a once-in-a-while type of peaceful meditation will reduce your cortisol levels. You will also feel less stressed just after the first session.
Don’t just agree with everything that we say. It is possible that you don’t feel very different at first, but look at it positively – you are creating new pathways and changing your brain functioning when you practice calming meditation.
During the day, if you can spare 1 minute, only once per day, start from there. Gradually, you might try to spare 3 to 5 minutes. Taking it up a notch to 10 then 15, maybe 20. With practice 30 to 45 minutes also. As time passes you will feel that even 1 hour is not sufficient enough. As you train your mind to focus and experience calming meditation, you will know that it has become a meaningful practice that is also a relaxing exercise and pleasurable.
In today’s time, everyone is stressed and overworked. Be it because of the family drama or just some bickering in the office. To stay on top of your game, you need to learn how to relax. So take out some time from your busy day and reset your batteries.
Many of us have heard about the term meditation, but not sure how to do it. Start with a smile, a genuine broad smile; it can magically relax your mind, body, and soul. Your body will follow the next steps easily. Don’t think that meditation is too hard or it is time-consuming, or it isn’t for you. Meditation can be beneficial just like a vacation, but with longer-lasting effects.