Recently I made a video on how to be happy and there I discussed about how mindfulness
can help you achieve happiness.
But the biggest question was how to be mindful?
Well, I did answer that by pointing to meditation being the key to mindfulness but there was
this another question, How exactly to meditate?
Hello Everyone, I am Divyanshu.
You are watching Boost Your Brain and in this video I am going to give you a beginner�s
guide on how to meditate.
In case you missed out on my videos on how to be happy, you can click here or you can
check for the link in the description below.
So, let�s begin.
So the very first question that comes to our mind is, where should I meditate?
The answer to this is ANYWHERE.
You can meditate while sitting on your chair, or while sitting on the floor or while lying
on your bed.
However, there�s certainly is an optimal way to meditate.
I would recommend not to meditate while lying on your bed as you tend to fall asleep.
Meditating while sitting on a chair doesn�t get your back straight or your heads in level
and hence, I won�t recommend that either.
So, that leaves us with sitting straight on the floor.
It is the most optimal and beneficial way to meditate as it keeps your back straight
which in turn keeps you wide awake for a long time.
So now that you know about where you should meditate, let�s try to understand the most
beneficial posture to meditate.
So, while you are sitting straight on floor, keep your feet on top of each other.
When you do this, you will automatically feel how straight your back gets and how powerful
this posture is.
However, it�s completely fine if you aren�t really comfortable with that and you want
to sit while criss-crossing your feet on top of each other.
Rest your hands on your thighs and palm on top of each other as if forming a cup shape
with your palm.
This relaxes your shoulders and hands in a great way and aids in keeping a straight back
for long.
Keep your head in level, not tilted upwards or downwards just facing forward.
Now when it comes to eyes, it really depends on what technique you are going to use.
Some technique needs you to close your eyes while some needs your eyes open.
However, for the beginners and in accordance with the technique I am recommending, you
will need to close your eyes.
Once you are in proper posture, make sure you minimize background noise.
This can easily be done by using earplugs which you can purchase from a chemist shop.
These are really cheap, mostly one pair is less than a dollar and you can use them to
prevent background noises.
I will link up one in description following which you can buy online.
Alternatively, you can also use cotton but they are not as effective as these ear plugs.
Now the most common question, how long should I meditate?
I personally do it for 15 minutes but for beginners, I would recommend 4-5 minutes.
Now, the biggest problems for the beginners is that they really get bored while sitting
doing nothing.
Time seems to slow down time when you first start meditating.
Their mind is always on the watch confirming if they have completed their 5 minutes.
So, I would highly recommend to keep a timer.
This way you won�t get deviated as you know that timer will sound only when you have completed
your 5 minutes.
Once you start practising it daily, you can increase the timing and you can even get rid
of ear plugs as you will now be more focused and you won�t need them to concentrate better.
Now the biggest question of all?
What do I do during meditation?
As I told you, there are 100s of forms of meditation.
Some requires you to focus on your surroundings while some requires you to focus on your inner
sounds.
The one that I will be telling you today is the most common one which we call as Mindfulness
Breathing Meditation.
It is just as powerful and insightful as any other form of meditation.
So as the name suggests, you need to entirely focus on your breathing.
First things first, use only your nose while breathing.
Then take a deep breath and try to focus on the pattern of your inhale and exhale.
Try to observe the way air is moving into your nostrils.
Try to feel it.
Time your inhale and exhale patterns and also focus on the gap you take between each inhale
and exhale.
Do not think about anything else, do not judge yourself if you are doing it proper, just
observe it.
Now once you start doing it, many thoughts will start coming to your mind which will
distract you like what should I have in breakfast today?
How long have I been meditating?
But, I wanted to lose weight, is meditation helping in that?
So, as soon as these thoughts creep in, focus back on your breathing pattern.
Just be at ease and focus on the sound your heart-beat makes and all the internal sounds
which you can hear.
Now, while you are doing it for the first time, you will see that you�ll get distracted
after every 5 to 6 seconds.
Do not panic.
It�s completely normal.
It happens with everyone who starts for the very first time.
Just keep trying to get your focus back on breathing.
Soon you will be better at it.
In order to not get distracted, I personally try to focus more on that little bridge between
inhale and exhale.
That�s the time when your body is in transition when you are breathing.
While meditating, avoid body movements like itching, twitching and all that.
Just focus back on breathing.
Following these will make you more mindful every passing day.
Now another question, how often should I meditate?
Well, in order to really start seeing the benefits of meditation, you need to do it
every single day.
I personally prefer 15 minutes on daily basis when I wake up.
Some people do it twice a day.
So it depends completely on you, but make sure you don�t miss it any day.
Practice meditation for at least for 5 minutes every day.
Now some of you might ask about how long will it take to start seeing the benefits.
Well, it depends on factors like your frequency, the time you put in and much more.
Some people are more mindful and will take less time while some will take more time.
For me, it took around 20 days of daily meditation to see the initial results.
I found myself having more control on my mind, in a good mood most of the time, being less
negative and feeling healthy overall.
Once you keep practicing it you will keep seeing many more benefits, which in turn brings
us to our next question and that is, what are the benefits of meditation?
I will be making a separate video about benefits of meditation and some other techniques of
meditation.
So make sure you are subscribed to my channel in order to not miss on those and hey, this
subscription is completely free.
Comment out if you have any questions as I reply to every single comment.
Like the video if it was of any help and share it with your friends.
See you all soon, Stay Blessed.
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