How to Do Meditation at Home

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The alarm situation created by the Covid-19 health emergency has generated worldwide feelings of worry, stress and uncertainty that – if not channeled correctly – It can lead to psychological disorders and depression.

Fortunately, there are tools and techniques grouped under the name of “Meditation” that promote the use of mindfulness to balance the external pressures and improve your daily life.

It’s often used as a therapeutic technique, “Mindfulness” is a state of mind that is achieved by focusing awareness in the present moment, while serenely acknowledging and accepting bodily feelings, thoughts, and sensations.

Meditation and yoga have been shown to promote this mindfulness state, which can improve symptoms of depression, anxiety, and even cognitive abilities. These exercises can also help improve focus and outlook on life, especially when combined with regular exercise and good nutrition.

Yoga and Meditation

Working from home and staying confined for weeks is not easy. After a long day of teleworking and surrounded by many other external stimuli, a gentle yoga routine may be the key to clearing the mind and relaxing the body. It is also a great way to start your day with energy and optimism.

According to the Harvard Health publication, some of the benefits of practicing yoga are lowering the heart rate, creating greater awareness about breathing, lowering blood pressure, increasing blood flow to the intestines, improving digestive process, and, above all, a greater focus of the mind in the present.

Easy and effective meditation you can do at home

There are many techniques and schools of thought associated with meditation. Global company specializing in nutrition and a healthy lifestyle, Herbalife Nutrition, has put together some practical tips that help calm the mind and leave concerns behind:

  • You can meditate anywhere, even in noisy places. In the real world, and especially in a home with children, finding complete silence is an almost impossible task. Fortunately, it is not essential to meditate.
  • Disconnect from any devices. Try to stay away from phones, computers, and other devices that can create major distractions.
  • You only need a good disposition to meditate. Yoga mats or blankets are just accessories.
  • Be comfortable. Choose a comfortable place to sit or lie down, depending on the position you prefer to adopt. You can also choose to keep your eyes closed or open.
  • Work the breathing technique that works best for you. It can be belly or nose breathing or even combine both styles. You can apply them from the beginning of the meditation or later when you feel more comfortable.
  • Concentrate on your breathing. Feel the air entering and leaving your body.
  • Abstain from the routine while you are meditating. Free your mind of pending tasks or future goals and focus only on the present moment.
  • Have one or two keywords to help you relax or guide you towards a positive feeling of well-being. Sometimes the use of mantras can be replaced by the memory of pleasant melodies that transport a moment of happiness and peace.
  • Try to get 20 minutes once or twice a day to meditate. As with yoga and exercise, meditation requires constant practice to begin to notice its results.
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