Our days are not always going to be peaceful, sometimes one situation or another can get us off track and that is when the tension begins to arise. If your day’s routine is too heavy, you probably need a good meditation to relax.
When we postpone self-care and accumulate small moments of tension and stress day after day, our body begins to show signs.
These signs can start with subtle pain somewhere in the body, irritability, tiredness, and in some cases directly impact sleep, causing insomnia or excessive sleep during the day.
The practice of meditation can help with the relaxation and tranquility needed for your days. To learn how, keep reading!
Meditation to relax
Whether it is to relieve anxiety, panic attack symptoms, have more mental clarity or emotional balance, meditating can make a difference in your life. The practice has numerous benefits, which are being increasingly proven with studies.
One of these benefits is relaxation, meditation to relax directly contributes to general well-being. Providing tranquility and deep relaxation for the body and also for the mind. After all, a peaceful mind is essential to good mental health.
With different techniques and forms of meditation, it is possible to find a suitable practice for your lifestyle. You can easily relax with the sounds of nature, mantras, guided meditations, breathing techniques … in short, there are countless possibilities.
Steps to developing daily meditation
It seems like a difficult task to overcome laziness and comfort, and to start meditation once and for all. But, nothing that willpower and some good tips to turn daily meditation into a new habit do not solve.
At first, it may seem like a strange thing to be practiced every day, but with the right steps, creating a new habit like meditation will be quite simple.
To check out the 8 steps, keep reading!
If you want to start meditating and don’t know where these steps can help you. It is important to emphasize that, you do not need to start this practice daily, right away: go slowly. All in good time, without pressure or excessive self-collection.
1 – Take the first step
Allow yourself to feel good and believe in the fact that the act of meditating can provide healing and relief to any individual.
2 – Don’t be afraid to ask for help
You can start meditating on your own, but if you can, seek the help of a professional. If the availability to practice in a specific location is not possible, try a good meditation app to help you!
3 – Create a routine
Try to maintain a certain regularity in the act of meditating. Much of the benefits of meditation are studies with 20-minute practices, twice a day.
4 – Don’t sabotage yourself
Create an environment that is used only for meditation, silence your cell phone and leave it in a place far away, as well as other tools that can disrupt your moment;
5 – Have a guide
Allow a professional to check your meditation regularly. This is something important.
6 – It’s okay not to get it at first
It is not overcharged if you are unable to comply with your practice routine; renegotiate with yourself and pick up where you left off.
7 – Make a self-assessment
After two months of meditation, check in your memories if you have overcome some of your trauma and pain. Do you think you are able to leave them behind for good?
8 – Congratulate yourself!
Congratulate yourself for your evolution, after all, only demands and self-criticisms do not build anything. It is important to value yourself, too.
Meditation app: what you need to take into account
There are currently dozens of apps available that are just a few clicks away. However, when it comes to meditation, how do you find a good app for meditation?
How to find a good app for meditation
With so many options, it can be difficult to choose a good app to start your practice at first. Thinking about it, we highlight 4 items that deserve your attention when choosing an app to meditate. Keep reading!
1 – Design and usability
How many times have you installed the app on your phone and then immediately uninstalled it just because it doesn’t have an attractive design or is not easy to use?
One of the main items for those looking for a good app to meditate is usability and design. That way you feel more confident when exploring and finding what you need in a simple and intuitive way.
2 – Language
At first it may seem basic, that every good app needs to have, but in practice it is not always like that.
Turn and move we find apps out there with meditations in only one language, the vast majority of which are in English. However, we know that not everyone has knowledge of the language or is comfortable with meditating in this way.
Zen, for example, is an app for meditation that cares about it and makes all its content available in other languages. You can choose in which language you want to meditate, whether in Portuguese, English or Spanish.
4 – Varieties of techniques
Meditation is a simple and very powerful practice that is gaining more and more space in the lives of many people. This acceptance is due to the fact that there is a wide variety of meditation types and techniques available.
Not all people are comfortable to meditate in the lotus position or are able to stay in practice with just a background trail. Finding an app for meditation like Zen, which has different techniques and content related to meditation will awaken your confidence and interest in really learning to meditate.
4 – Exclusive content
In addition to the 3 items presented above, another one that deserves great importance is the exclusive content. Which can be in the form of programs, series or tools that help you achieve your goal with meditation.
So if you are looking to change habits, relieve anxiety, reduce panic attack symptoms or have a better quality of life, in addition to learning how to meditate, a good app needs to help you with this by offering these types of content.
An excellent app for meditation that has all the items that we presented above and much more is Zen. With new content released every week, hundreds of reflections and various programs, you will undoubtedly enjoy the experience of meditating with it.
How to meditate at home (tips from those who felt lost the first few times)
You should already know that meditation is one of the practices that contribute to a better quality of life and well-being, right? However, how can you meditate at home to start enjoying these benefits?
I was impacted by articles and videos that talked about meditation a few years ago. These contents always talked about how the practice can help people who suffer from anxiety, stress, depression and other disorders that are becoming more and more common today.
At the time, I was not close to anyone who practiced, which made me not very excited, despite the benefits. However, when I was close to burnout I was motivated to start.
If you are also looking for tips to start meditating, I think I can help you with some. Keep reading!
How to meditate at home
Meditating is really a simple practice, but it is normal to feel nervous the first few times. When I started, I couldn’t do it in the work environment, due to all the distraction and also the energy of the place. So, I chose to start meditating at home.
After an exhausting day I didn’t have much motivation to practice, in fact, I just wanted to stay on the couch for a long time. Until the day I set out to sit in the lotus position, close my eyes and try to silence my mind … Well, needless to say, it didn’t work out, right?
Tips from those who felt lost the first few times
My view of meditation was still very crystallized. I thought “just sit in silence and close your eyes”, but it became boring and it wasn’t helping me to relax. It actually made me frustrated.
To get you off to a more welcoming start, here are some tips I wish I had read somewhere before!
1 – Your thoughts don’t go away
I believe that depending on the meditation technique, there is a way to “silence” thoughts. However, I am even more sure that the practice comes to help us better understand what is going on in our mind. This is one of the keys to self-knowledge.
So when you go to meditate, don’t worry about wanting to stop what’s going on in your mind, focus on your breathing and allow thoughts to come and go.
2 – Commit
To really feel the benefits of meditation you must commit to practice. Set aside a period in your schedule or try to include it in some way in your routine, so that you can stop for a few minutes and practice a little.
If you meditate today and then only next week you will not notice many changes. When you practice daily you can see the changes more clearly and this will motivate you to continue.
3 – There are other ways to meditate
Yes, you don’t need to be in the lotus position and with your eyes closed. There are other ways to meditate, which suit different types of people.
You can meditate running, lying down, with your eyes open, chanting a mantra, listening to music … Anyway, the important thing is to exercise your presence.
Learning how to meditate at home allows us to do everything in our time. Go exploring this universe that is meditation and try different techniques and ways of meditating, study more and find out which one is yours.
4 – It’s okay to stay just 2 minutes
We live in a hectic routine, so stopping for a few minutes may seem like an eternity. In the beginning it is common to be scattered and give up and everything is fine, really!
Do not force yourself to meditate, go on your own time and in your own way. Today you can meditate 1 minute, tomorrow 2 and next week you can stay 10 minutes, as well as you can meditate just 5 minutes for 3 months.
Respect your journey and take small steps at a time, the process is what makes meditation so beneficial.
5 – Location is important
Go for me, a messy environment will not contribute much to your practice. If you really want to know how to meditate at home, you must keep in mind that a clean, quiet or quiet environment will help.
If you prefer, you can light an incense or create a small ritual for the moment you are going to meditate.
6 – A meditation app is important
Not all people are able to stay in meditation with only a background trail, especially if they are anxious people, like me. Having a good meditation app will help a lot in your practice, believe me!