Even living with several people during our day, the feeling of being alone can flourish at times. Discovering how to deal with and reduce loneliness is one of the alternatives to live with more tranquility and harmony. Learning how to cultivate healthy relationships and also practice self-knowledge.
If you want to better understand where this fear comes from and how meditation can help reduce loneliness, keep reading!
The fear of loneliness
Being afraid of loneliness is very common, especially nowadays. So many technological resources can make our day to day easier, especially at a professional level.
On the other hand, it can also delay relationships. Face-to-face turns out to be less important, because most people consider that the virtual “presence” is enough.
And how to resolve this impasse? That feeling of emptiness and frustration that situations like this can cause?
It is known that meditation can bring surprising benefits to the body. New research, recently done, found that this practice can also help to reduce loneliness – one of the causes of depression. Meditating has a positive effect on the individual’s life.
Meditation and solitude
A survey carried out in the USA, analyzed 40 healthy adults, aged between 55 and 85 years. These adults participated in a meditation program for eight weeks, to study whether meditation is really capable of reducing loneliness.
The program consisted of group meetings to practice meditation and also individual practice, and took place in a retreat.
Participants learned skills such as body awareness, perception of sensations, and breathing techniques. They were instructed to practice meditation daily for 30 minutes.
At the end of the program, the participants were submitted to an evaluation questionnaire, which consisted of measuring some health issues. People who meditated had a higher average point in measurements related to loneliness, when compared to another group that did not practice meditation. The results indicated that meditating can reduce the feeling of loneliness.
The study’s author, J. David Creswell (from Carnegie Mellon University), says that “it ‘s important to train your mind, just as you train your biceps at the gym .” To reap the good fruits of meditation practice, it is necessary to strive to maintain the routine of a daily practice of 15 to 20 minutes.
How to decrease loneliness
A suggestion for those who want to meditate but do not know where to start is through guided meditations. For many people, meditation can seem complex because they have the idea that it is necessary to immediately silence the mind. Others do not know exactly what to think or whether they are doing it right.
Guided meditation comes to help these people, because having a voice that guides the practice, everything becomes easier and more welcoming. If you want to make meditation a habit to reduce loneliness, try starting with ” Keeping Depression Away “, available on the Zen app.
This is one of the countless meditations that are available and that will help you to have a more loving and caring relationship with yourself, removing unwanted feelings and emotions.
Anxiety Meditation: Cultivating Presence
Much is said about meditation, its benefits and how practice can positively transform our whole life. However, there is still a lot of doubt about the practice, and many people are still at a loss about how to meditate alone.
Whether to relieve stress, reduce excessive worry, relax or even sleep better, everyone finds an interest in meditation at first. But to look only at these specific benefits is to limit the whole transformation and journey that is meditation itself.
Despite being a simple practice, there are still stereotypes about what meditation really is and how a person meditates. Wanting to help more and more people to allow themselves to meditate even for a few minutes, the tips in this post will help you take the first step! Keep reading.
What is meditation
Contrary to what many people think, meditation is not a contemplative look at something, like enjoying a landscape, for example. Much less a practice that will help to “end” your thoughts, unfortunately it will not happen.
Through meditation you have the opportunity to get to know yourself better, to understand feelings and emotions, and to find your balance. And all of this happens when we remain present in the here and now. The practice is a tool of deep connection with our essence. Therefore, it is indicated for people who want to develop self-knowledge.
If you want to learn how to meditate on your own, you need to be open-hearted to enjoy the practice in your time according to your own process.
Main benefits of meditation
The benefits of meditation are innumerable, more and more studies appear that prove these benefits and discover so many others. The main ones are:
- Develops focus and concentration;
- Control and relief of anxiety and stress;
- Stimulates creativity;
- Develops emotional balance ;
- Fights insomnia;
- Improves cognition.
How to meditate alone
Now that you know the main benefits and what the practice is, it’s time to learn how to meditate alone!
It is worth mentioning that there are numerous meditation techniques that are suitable for the most varied personal styles. There is not only one way to meditate, over time you will discover new ways and find the one that most appeals to you. However, the tips we are going to give you are as a basis for you to explore new techniques as you wish. Come on?
1 – Find a suitable location
In the beginning it is important that you choose a quiet and suitable place to meditate. As much as practice makes it possible to meditate anywhere, when starting out it is interesting to have a specific location. A tip is to look for a place where there are no noises that can distract you at first.
2 – Stay in a comfortable position
Not all people are comfortable staying in the lotus position, the so famous position that we see around when we talk about meditation. That is why it is important to find a position in which you feel comfortable and that allows you to remain in it for a few moments. Some people prefer to lie down, and you can meditate lying down if you want, but in the beginning, you may end up sleeping, so it is not so advisable.
It is interesting that regardless of the position you choose, it allows you to be in an upright position. Nothing to do anyway, okay?
3 – Have a guide
Now that you have the right place and have even found a comfortable position to start meditating, you need a guide to help you get started. A good alternative for those who want to learn how to meditate alone is to use a meditation app that contains guided content.
Guided meditation is an excellent tip for those just starting out and not yet familiar with the practice. By having a voice guiding your process, everything becomes even easier and you feel more confident and confident to continue practicing.
4 – Create a routine
You may not feel comfortable meditating at first, and that’s okay. It is important to create a routine in the beginning, even on those days when you are not so willing to meditate. A recommendation is to find a time when you can do it every day, so that it does not totally change your routine.
Many of us look in meditation for relief from some of the discomfort we are experiencing, and one of the great searches is for a meditation for anxiety that brings us more tranquility and balance to our days.
However, meditation is not just about immediate relief from these discomforts, it is a practice that stimulates our self-knowledge and emotional balance.
But if you are looking for just one anxiety meditation, perhaps this is the gateway for you to rediscover yourself! Keep reading.
The here and now
When we are anxious, we are anywhere and imagining the most different situations, but we are not in the present. Whether suffering from situations that happened in the past or being overly concerned about the future, anxiety can come in many forms.
We have already commented here on the blog that, despite being something natural, excessive anxiety can make us suffer. In addition to arousing symptoms and emotions that we often fail to understand or identify as an anxiety attack, for example.
One of the main root causes of an anxiety disorder is precisely the lack of presence. Instead of being anchored in the here and now, we are letting our thoughts guide our attitudes and move us away from our essence and our present moment.
Anxiety meditation is an alternative for those who want to live a more peaceful and purposeful life.
To cultivate presence you need to practice it every day, so that it gradually becomes a habit in your life. A great way is to start with a good anxiety meditation.
Meditating is a practice with countless benefits and it has a wide variety of techniques and styles, which suit each person. If you want to start meditating to relieve the anxiety of your day and have a lighter and more peaceful life, try the ” Quick anxiety relief “.