How to do meditation: 5 Ways To Do Meditation

Meditation will completely change your life. It will increase productivity, make you feel stressed and worry-free, and reduce frustration and anger.

Meditation is like a gym in which you develop powerful mental muscles of calmness and insight. -Ajahn Brahm

We don't like to meditate. But if we do this, we can meditate only for a day or two. And after that, we get bored and procrastinate.

It is not easy to do meditation because many thoughts will come into your mind while doing meditation but control it. And it will come again, concentrate and repeat again and again. Because your thoughts are not in your control, there is nothing you can do to stop it.

And distraction is a good thing because you need a distraction to practice meditation.

If you meditate daily, it will change your perspective on seeing the world.

Make it your Habit.

You can meditate at any time and in any place which is suitable for you. But one thing to keep in mind is that your stomach takes a gap of 2 hours between your meals and meditation.

Try meditating in the morning, but if you don't have enough time in the morning, you can do it in the evening, at bedtime, or whenever you feel like doing it.

Sit in Sukhasana, Siddhasana, Ardha siddhasana, or Padmasana, whatever you are comfortable in, and your spine and neck will always be straight.

If you cannot straighten your spine, then straighten your spine with the support of a wall.

And by doing meditation, always try to put a smile on your face.

5 Ways to Do Meditation:

There are many ways to meditate. We will discuss five easy and effective ways to do this daily:

1. CHANTING AUM/OM:

If you suffer from extreme fears or an unstable mind and body, daily chanting AUM/OM for a few minutes will be transformative for you in just a few weeks.

Keep your eyes closed. Take a deep breath and chant AUM(chanting AUM loudly or silently).

So, for 75% of your breath, you can chant AU, and for 25% of your breath on the chant, M.

It is not a sound for a particular region. It is the first sound of the universe.

We chant AUM/OM because it is good for the stomach, calms your mind, reduces stress and anxiety, and has many more health benefits.

2. BHASTRIKA:

Bhastrika is very effective for strengthening your lungs and removing toxins from your body and is also best for your digestive system.

Take a deep breath in through your nose and then exhale slightly through your nose.

Do 3-4 Bhastrika daily. And in each round of Bhastrika, you inhale and exhale at least ten breaths.

3. CHIN LOCK [JALANDHAR BANDH]

It's helpful to overcome addictions like smoking, alcohol, excessive sugar, and junk food. Whatever your concern, take it as a thought and do it.

• Inhale slowly and deeply through the nose.

• Hold your breath, contact the throat and gently press the chin downward, almost touching the upper chest.

• Hold that position as long as it is comfortable for you.

• Then, relax the throat, relax the chin and exhale slowly through the nose.

4. ANULOM VILOM:

It has many psychological and physical benefits like; improved breathing, cardiovascular function, stress reduction, and many more.

To do this, place the thumb of your right hand on the right nostril and close it.

And take a deep breath through the left nostril.

Then place both middle fingers on the left nostril and exhale completely through the right nostril.

In the same position, inhale through the right nostril, release the fingers, and then place your thumb on the right nostril and exhale through the left nostril. Through that completes the one round of the Anulom-Vilom.

When you take a deep breath, it will oxygenate your body and improves your concentration.

5. BHRAMARI:

Steps to doing Bhramari:

• Firstly close your eyes with the index fingers.

• Mouth with ring and pinky fingers.

• And ears from the thumbs.

Inhale deeply through the nose and exhale slowly by making a low- to medium-pitched humming sound. And repeat it for more rounds.

Before opening your eyes, rub your palms together and place them on your eyes. Now slowly open your eyes.