Meditation can seem daunting for novices and experienced practitioners alike.
After all, how long should you meditate?
How do you know if and when it’s working?
What do you focus on, exactly?
Rest assured, we’re here to help.
Choose from a variety of themes and lengths that fit your needs.
The ideal length of time to meditate per session varies among individuals and practices.
Generally, however, experts recommend meditating for between five and 45 minutes per day.
There are many different types of meditation that each help you train your brain in different ways.
Any form of meditation, in its own way, can help you find calm and focus.
Experiment with different types to see which one resonates with you.
There is no one right way to meditate, but for starters:
1).
Get into a comfortable position where it’s possible for you to be without distractions for a few minutes.
Close your eyes and focus on your breath.
Breathe comfortably, and notice how you feel as you inhale and exhale.
If your mind wanders, gently guide it back to your breath.
Many people use this counting technique tomanage stressand anxiety through controlled breathing.
Mindfulness can be achieved through meditation, but one can also practice mindfulness through daily living.
A mantra is the continuous repetition of a particular word or phrase.
Adding mantras to your meditation practice may help to improve your mental health.
Affirmations are directive statements meant to overcome or challenge a particular set of internal or external beliefs.
Intentions are often set at the beginning of meditations to guide the practice.
2011;191(1):36-43. doi:10.1016/j.pscychresns.2010.08.006
