Meditation can take many forms. Just doing it physically can be anywhere from a strict lotus sitting position, to any comfortable position that you like and just clearing the mind. Results of meditation are to be anywhere from becoming enlightened Spirituality to just releasing some stress.
It has been just in the past few decades that westerners have begun to in brace Meditation as a way to get rid of the daily stress. Meditation also does not have to do with ones religion. Although it is used in the Asian religions, it is a tool to clear the mind.
An easy way to start to Meditate
Do not eat before sitting down to meditate. Wear something comfortable. Make sure that you will be warm enough, and have no drafts blowing on you. Your place that you want to use should be quit so you will not be disturbed.
An easy way to start is to sit in a chair with a straight back. You will keep your spine straight and do not slouch, lay your hands either in your lap or on your thighs, palms up. You can try to sit cross-legged but unless you are use to it, you will find it very uncomfortable after just a short time. If you do sit cross-legged, sit on something to raise your bottom at least 4 inches above the floor so your legs are lower. Do not lie down you will fall asleep.
Once you have settled in, close your eyes and scan your whole body with your mind. You are looking to relax any stiff muscles from your feet to the top of your head. Close your mouth and place your tongue so that it touches the roof of your mouth. You will be breathing through your nose, take 3 deep breaths to help in relaxing your body.
After you have relaxed your body, start breathing normally and with you mind just watch your breathing. You can mentally watch your body expand and contract with your breaths. When your mind wanders and starts to think of something else, pull it back to the breath gently.
Keep doing this till you fill that you are done for this session. 15 to 30 minutes are a good place to start. There is really no time limit set for this. Once you have meditated some for a while you will get a feel for the time frame for you.
The best times to meditate are in the morning and evening. But you can meditate any time you wish to rid your self of stress. Lunchtime at work would be a good example.
This is just one way to get started. You will find that it will get easier to do the more you meditate. The goal here is to be able to stop the mind from being noisy and get rid of any stress on the body. Getting rid of stress in its self will make you healthier. Meditating is also believed to cure diseases in the body, such as diabetes and high blood pressure. But always make sure to see your doctor before changing any medication or diet that they have you on.
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This is the way I started to meditate too. Now I follow more of a Chi Gong type style watching and guiding my energy through my body. I us it to stay healthy and heal any problems that might come up. Though I will say I stay very health not even getting colds.
Good article on beginning meditation. You can also when starting out listen to some soft music to focus on too. Just remember to to try to force anything with this. If you keep practicing, you will calm down the mind and you will find that you will be able to focus internally even with some noise around you.
B. Abott