How to Meditate More Comfortably

How to Mediate

How to Mediate More Comfortably

In the past few years there have been many studies that have shown that meditation can lower blood pressure, improve mood, counter stress, and benefit your mental and physical health.

A more recent study suggests that mediation actually affects your genes by turning beneficial ones on and your harmful ones off.

In the study where volunteers were taught to meditate twice a day for 10 to 20 minutes a day for eight weeks, researchers found that meditating actually activated genes that make your cells more energy efficient. This affect protects your telomeres, the caps at the end of your chromosomes, from damage that is caused by aging.

Meditation also deactivated the genes related to chronic inflammation. Chronic inflammation is a risk factor in heart disease and cancer.

The study’s author Herbert Benson of Massachusetts General Hospital tells ‘New Scientist’. ” “This is not New Age nonsense. These effects are quite powerful in how they change your gene activity.”

Learning How to Meditate More Comfortably

Since meditation is so good for you it might beneficial to learn how to meditate more comfortably.  The following are steps you can take before and after meditating as well as during your session that will help you feel more comfortable make your meditation practice easier.

What to Do Before and After Your Meditation Practice

1. Move Your Body

By staying active and working out regularly your body is in top shape for all activities including meditation. A regular exercise program also plays a big role in healthy weight management and maintaining your ideal body weight.

A healthy weight will also make your mediation practice more comfortable.

2. Include Stretching in Your Workout

A supple body encourages a supple mind. Add flexibility exercises to your workout.

Simple stretches added to your workout will help to prevent stiffness and aches. In order to prevent injuries warm up first. Find static poses you can hold and then gradually extend your range of motion.

3. Eat Small Meals

While it’s always better to eat smaller meals, always eat lightly before meditating. Eating   heavy meals will make you feel drowsy. Choose easy to digest foods and try eating smaller meals more frequently.

4. Limit Your Chemical Intake

While you should always take your prescription medications as directed, you need to limit other substances that can make you foggy or jittery; this is especially true of alcohol and caffeine. The problem with alcohol is it is a depressant and caffeine is a stimulant. Both affect both your body and your mind.

5. Wear Loose Soft Clothing

Wear clothes that feel comfortable. Garments that are soft and loose will protect you from feeling itchy or pinched. If you’re going somewhere to meditate bring along a sweater that you can take on or off depending on the room temperature.

Kick off your shoes.

Steps To Take During Your Meditation Session

1. Check for Tension in Your Body

Scan your body for any spots that are tense or uncomfortable. Start your session by checking your body for tension from head to foot.

Take deep breaths through your nose. Imagine your breath is relaxing any tension.

2. Keep the Tips of Your Tongue on the Roof of Your Mouth     

Your mouth produce saliva all the time but it can be more bothersome while meditating. Pressing your tongue lightly against the roof of your mouth inhibits any excess production of saliva.

3. Relax Your Arms and Hands

Rest your arms and hands. Bend your elbows and place your hands in your lap cupped together with the palms upturned. If you prefer, you can rest them at your sides.

4. Relax Your Shoulders

The easiest way to relax your shoulders is to lower them. Many people store stress in their shoulders which can result in them being raised. If your shoulders are raised, gently lower them and press them back.

This will help bring your chest forward making it easier for you to take deep breaths.

5. Hold Your Head Up

Pretend the top of your head is attached to a string that is lifting your head. This will take pressure off your neck.

6.  Relax Your Eyes

You can either close your eyes or keep your eye lids barely open. If you keep them open, avoid eye strain by softening your vision. No matter what, allow yourself to remain aware of your general surroundings without focusing in on any individual item.

7. If You’re Uncomfortable Move

It’s okay to shift positions anytime you feel stiff or uneasy. After you move around settle your body into a new position and then resume your meditation. If your attention gets pulled away just relax and allow your mind the go back to your quiet place.

8. Sit in a Chair

Unless you are a long time martial arts practitioner or grew up in a monastery, sitting crossed legged on the floor for long periods can be difficult at first. Sit in a chair. Pick a chair with a straight back and a flat seat that allows your feet to rest flat on the floor.

9. Practice Walking Meditation

Walking meditation is great way for beginners to meditate or as a supplement to your seated practice. When your body needs a break from sitting, you can continue your thoughts as you walk through a park or along the beach or even in your neighborhood.

Start Using These Tips Today

From your health to peace of mind, meditation can help you enjoy a calmer and healthier life.  If you start to use these tips of how to meditate you can start enjoying its benefits today.

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Did You Know Hypnosis and Neuro Linguistic Programming Can Help Your Meditation Practice?

Would you like to develop your meditation practice? Advanced hypnotherapy and Neuro Linguistic Programming techniques can help you learn to relax and get into the proper state to meditate more easily.

If you would like to develop a mindset that can help you with your meditation practice, then download your FREE Hypnosis Relaxation Recording by following this link…

About the Author

Wil Dieck is America’s #1 Mental Fitness Coach©. He is also the founder of Total Mind Therapy©, a system that uses Neuro Emotional Conditioning (NEC)©.

NEC is a system that uses the best of three highly effective processes, Advanced Hypnotherapy (Hypnosis), Neuro Linguistic Programming techniques (NLP) and the deep breathing meditative breathing techniques from Qigong, a Chinese Martial Art. He has combined them into one powerful system that can help you make quick and lasting shifts in your thinking and your behavior.

Wil is a Master Neuro Linguistic Programming Practitioner (NLP) hypnotherapist and Qigong Practitioner. His office is located in San Diego, CA.

He has taught hundreds of people in individual and business settings how to meditate and use NEC© to aid them in both their business and personal so they can build the life of their dreams.

Wil is available for individual coaching sessions and group presentations on how to use NEC or hypnosis and Neuro Linguistic Programming as well as the deep breathing meditation techniques from Qigong on how to meditate and develop the type of mindset that is essential for quickly and easily achieving your goals.

If you are interested in learning more about using Neuro Emotional Conditioning (NEC)© techniques for developing a more positive mindset then call (619) 293-3255 for your complimentary personalized assessment and action plan. In this session we’ll discuss the goals you wish to achieve and you’ll go away with an action plan packed with information on how to achieve those goals.