Meditation for Calmness
Meditation has been used for thousands of years as a way to reduce stress, find inner peace, and promote a feeling of calmness. It is a practice that can be done anywhere and anytime, and it has been proven to reduce anxiety, improve focus, and help to manage difficult emotions. Whether you are looking to find a moment of stillness in the midst of a chaotic day or achieve a deeper understanding of yourself and the world around you so meditation can provide the perfect opportunity to do so.
Mindfulness is being present and aware of your thoughts and feelings without judgment. It’s easy to see how this can help you sleep better – by reducing stress and helping you to fall asleep quicker.
When you’re feeling anxious, the last thing you probably want to do is sit still, clear your mind, and breathe. But meditation can be a surprisingly effective way of dealing with anxiety as it’s been shown to reduce stress and its associated physiological responses.
Regular meditation practice isn’t only great for your peace of mind but it can also make you less prone to bouts of anxiety in the future because meditating regularly can change the brain. Just 8 weeks of meditation can have a measurable impact on its structure and function. What’s more impressive? You don’t need to be an expert meditator to reap these benefits – even just 13 minutes a day will help! Here are some of our critical meditations to calm your mind and body.
Warm-Up
Breathing Relaxation
You can place both hands on your knees, palms facing up, or with a mudra. Lowering your gaze is also an option if you are uncomfortable closing your eyes.
Routines
1. Rib Mindfulness
Begin sitting on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Close your eyes and bring a sense of awareness and maturity. Notice your breathing, focusing on your breathing. Place your hands over your rib cage, inhale, allowing the 5 to 7 seconds long of deep belly breaths, and exhale, observing the ribs as they expand and contract. Repeat the 5 to 7 long breathing starting with 1 set of 3 repetitions. Once you are done, take deep belly breaths in through your nose and out through your mouth.
2. Box Breathing
Begin sitting on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Lower your hands and close your eyes, then take a slow deep belly breath in through your nose, counting to 4 seconds, then hold your breath for another 4 seconds. Lastly, slowly exhale through your mouth for 4 seconds, holding your lungs empty for the last 4 seconds. Repeat the movement.
Repeat Breathing Relaxation.
3. Progressive Relaxation
In this position, begin sitting on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Lower your hands and close your eyes. Straighten the spine and bring attention to the air passing over the upper lip's top. Inhale, and expand your belly to release the air. Unclenched the jaw, relax the eyes and the lips. Feel the sensation in your body, then exhale out through the nose. Inhale all the good energy and observe anything showing up within the meditation. Free your mind from the things plaguing you and bring awareness to find a powerful mindset and strength. Hold this consciousness and take deep belly breaths, in through your nose and out through your mouth.
Repeat Breathing Relaxation.
4. Healing Hands
First, begin sitting on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Bring your left hand over your chest and your right hand to your belly, keeping deep breaths of 7 seconds long. Allow your hands to absorb anything that no longer suits you. Slowly lower your hands over to your knees. Curl the corners of your mouth, and welcome a smile. Gradually, start opening your eyes, bringing the light back into your world. Take deep belly breaths, in through your nose and out through your mouth.
 |
 |
 |
Cool Down
Prayer Hands
Firstly, begin sitting on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Lastly, bring your hands together in front of your chest and once you feel relaxed, then hold this position for several deep belly breaths, in through your nose and out through your mouth.
In meditation, we can learn how to be calm and peaceful and live in the present moment. It's not just sitting still; it's like being in a bubble of peace. It is also about being aware of and appreciating the positive things in your life.
When you practice mindfulness, you’re training your mind to focus on the here and now. Your mind will stop racing from one thought to the next, and you’ll become aware of your breathing, which will likely become slower and deeper. You’ll be less likely to ruminate on negative thoughts, a common cause of insomnia.
By meditating on our most basic human emotions, we can learn how to feel good and have better relationships with those around us. Many people use meditation because it is a way to reduce stress and anxiety. You might be surprised to learn that a daily mindfulness meditation routine can help you sleep better.
Moreover, meditation can lead to deep levels of relaxation and a peaceful mind. During meditation, you focus your awareness and eradicate the random thoughts distracting you and contributing to stress. You may experience improved physical and emotional health due to this process.
