If you’ve been thinking about beginning meditating—or you’ve tried meditation before but weren’t sure if it did anything for you—then this blog post is for you. Read on to learn how to begin a solid meditation practice.
Who should meditate?
Whether you consider yourself a nervous wreck or a total zen master, you can benefit from meditation. When practiced over time, meditation can actually change your brain for the better.
Meditation can be tremendously beneficial for mental conditions like depression and anxiety. It can also help manage physical conditions like chronic pain. But it’s also just an excellent tool for managing everyday stress. So unless you live a life free from problems, meditation is for you!
What is the goal of meditation?
The goal of meditation is to achieve a state of tranquility. This is a state where your thoughts can exist without judgment. Emotions are the result of the way we judge our thoughts. These emotions, when negative, can lead to restlessness or stress.
By accepting your thoughts as they are, you can ease feelings of restlessness, anxiety, and stress.
The role of the breath in meditation
Breathing is the crux of meditation. By consciously working on calm breathing, tension melts away from your body. Somnox can help you work on your breathing. All you need to do is put your hands on Somnox (or hold it close to you) to follow its breathing. Through the Somnox app, you can fully customize your breathing experience.
5 steps to start meditating
1. Make time for meditation
It is often difficult to find time for meditation. “I don’t have time” becomes an easy excuse to skip sessions or to never start in the first place. That’s why it’s important to plan in advance when you will meditate and for how long. Ten minutes is all you need to start!
By putting meditation on your schedule and making an appointment with yourself, it is often easier to stick to it. If you don’t like to plan ahead or don’t think you can commit to sticking to a plan—don’t let that stop you. You can always meditate as needed when you experience stress or negative emotions.
2. Find a comfortable position
Choose a position that feels comfortable to you. Here are some common positions people take when meditating.
- Sit in a chair
- Sit on the floor with legs crossed
- Sit on a cushion on the floor
- Sit against a wall with your legs straight
- Sit on your heels with knees bent
- Lying down*
*Although it’s usually recommended that you meditate while sitting up so you can remain alert, if this is too difficult for you or you’re not feeling well, you can meditate lying down. Just make sure you can stay alert in this position.
Once you’ve found your ideal meditation position, relax your body and rest your hands on your Somnox so you can feel it breathing.
3. Breathe with Somnox
Breathing is central to meditation. The breath acts both as a focal point for the mind and is also used to calm the body. By concentrating on the rhythm of your breathing, you have a place to return to again and again when your mind wanders.
By actively breathing with Somnox, you are consciously slowing down your breath, relaxing your body and mind. Focus your attention on the flow of air in and out and your belly rising and falling. If you want to learn more about how Somnox works, click here!
4. Let your thoughts move through you
If you’ve ever tried meditating before, you may have been asked to “clear your mind.” Unless you’re a master meditator, achieving a clear mind for an entire meditation session is nearly impossible. Thoughts will pop up as you focus on your breath. Don’t let these thoughts discourage you from meditating—this is part of the process.
Allow these thoughts to move through you without judging them. If you experience a distracting thought or feeling, acknowledge it, but don’t give it power by dwelling on it. Simply return your focus to the breath. Each time your mind strays, acknowledge your thought or feeling, then return to the breath again and again. This is how you practice meditation.
Although you will feel peaceful after meditating, it can seem a bit challenging at first. But the more you do it, the easier it will become, and the more you’ll benefit from it. So grab your Somnox, get into a comfortable position, and start meditating today!
Still not sure if Somnox is for you? Take the sleep test to find out!
Dixon, T. (2017, August 20). Key Studies: The effects of mindfulness and meditation on the brain (Desbordes et al. 2012, and Lazar et al. 2005). IB Psychology. https://www.themantic-education.com/ibpsych/2017/08/21/key-studies-the-effects-of-mindfulness-and-meditation-on-the-brain-desbordes-et-al-2012-and-lazar-et-al-2005/
Powell, A. (2018, August 27). Harvard researchers study how mindfulness may change the brain in depressed patients. Harvard Gazette. https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/