Which 5 Meditation Methods Will Quiet Your Noisy Mind Fast?

Our world is a hectic one and it might appear that it is a struggle to find a moment of peace and clarity. Mindfulness and meditation have become the solutions that many individuals are resorting to in order to make their way through the daily disorder, yet where to begin? This blog post discussion will cover the best methods of meditation to achieve beginners, and you can become mindful and improve your well-being.

Mindfulness and Meditation are connected to one another

Mindfulness and meditation are not the terms we should dive into before elaborating on the techniques. Mindfulness can be described as the state of paying full attention to the present moment, not being judgmental of what you think and feel. Meditation, in its turn, is a method that is employed to train attention and awareness and create a higher sense of mindfulness.

It has been studied that consistent meditation may result in a decrease in stress, increased concentration, and emotional well-being. According to a journal article that was published in the journal Health Psychology, mindfulness meditation was found to be a significant way of reducing stress levels by inducing relaxation and also reducing anxiety.

The Significance of Meditation among Beginners

To the novice, meditation may appear to be quite a challenge. You may feel like you will not do it right or may not even be able to sit still. Nevertheless, meditation is an individual process and there is no ideal way of doing it. The most important thing is to begin small, wait and give yourself the opportunity to develop in practice.

Life Story: Sarah and her Story

As an example, we can consider Sarah who was a busy marketing executive with problems with stress and anxiety. She came to meditate after one of her friends recommended this practice. At first, she experienced difficulties in mind relaxation. Nevertheless, she was able to observe a tremendous decrease in the level of stress she experienced by implementing basic practices and incorporating meditation into her everyday schedule. The story of Sarah shows that meditation is not a passing craze; it is a life changing process that can make a big difference in your life.

How to meditate as a beginner

It is time to discuss some of the best meditation methods and they are ideal among beginners. The techniques will assist you in developing mindfulness and improving on your meditation.

1. Focused on Breath Meditation

Breath awareness meditation is one of the most effective but the simplest methods. It is a method, which requires concentration on your breathing.

How to Practice:

• Locate an easy sitting posture.
• Shut your eyes and breathe in a couple of times.
• Start paying attention to your breath, but without making any effort to alter it.
• Whenever you find your mind going, originally bring your thoughts back to your breath.

The reason why this is a great technique to start out with is because it will assist you in anchoring your mind and getting your mind back to the present and hence it is a great method to help you start your meditation.

2. Body Scan Meditation

The body scan method makes you be in touch with your physical emotions, which encourages relaxation and meditation.

How to Practice:

• Relax and rest with your back.
• Shut your eyes and breathe in a couple of times.
• Begin with your toes and feel if there is anything going on or any tension there.

Slowly shift your consciousness throughout your body, feet, legs, abdomen, chest, arms, neck and head.It is not only the way to be more mindful, but also to recognize the places of tension and stress and be more relaxed.

3. Guided Meditation

Guided meditation may be a great choice to those who want it to be guided. You can wander with someone to guide you through the meditation process with the assistance of a teacher or an app.

How to Practice:

• Find a guided meditation to your liking.
• Locate a place where you do not have to be bothered.
• Take the cue of the guide and have the experience to sink in it.

There are popular apps offering the different types of guided meditations that are available, such as Headspace or Calm, and are designed to be easy to incorporate into your routine because they include beginner-friendly options.

4. Mindful Walking

In case you do not like sitting still, mindful walking is an option. This method will enable you to integrate mindfulness into movement.

How to Practice:

• Go to an area where people are not walking around, e.g. park or garden.
• Walk slowly and notice how your feet are feeling when they are touching the ground.
• While walking, be aware of your environment, the sounds, smells and seeing.

Mindful walking also enhances mindfulness as well as physical activity, which is good not only to your mind but also to your body.

5. Loving-Kindness Meditation (Metta)

This method is emphasized on the development of love and compassion to others and yourself.

How to Practice:

• Take your seat and shut your eyes.
• Start by repeating silently such phrases as May I be happy or may I be healthy.
• Slowly expand these desires to other people, to your friends, relatives, even to your enemies.

Loving-kindness meditation helps you to be empathetic and compassionate, making your emotional self feel better.

Establishing a Meditation Discipline

In order to reap the rewards of meditation, it is important to be consistent. The following are suggestions to make you make it a habit:

• Establish a Routine: Select a particular time of day that you can devote to meditation: in the morning or over lunch or before bed.
• Start Simple: Simply start with a few minutes a day and then build up because you will become more at ease with it.
• Carve out a Special Place: Have a meditating area within your home to enable you to associate this area with mindfulness.

Professional Wisdom: Dr. Jon Kabat-Zinn

One of the pioneers of mindfulness research Dr. Jon Kabat-Zinn talks about the significance of regular practice. According to him, you cannot prevent the waves, but you can learn how to ride the surf. This quote brings out the crux of meditation in that you can do nothing about the external stressors but you can learn to deal with your reaction to the stressor through mindfulness.

Final thoughts

Meditation is an effective tool of improving mindfulness and wellness. Through these methods, once applied to your everyday lifestyle, you will have the capacity to have a closer relationship with yourself and the environment in which you inhabit. It is important to remember that the path of meditation is personal and unique to a person.

Being patient with yourself and celebrating your achievements and continuing to enjoy the transformative rewards of meditation are all you need when beginning this journey.