3 Exercises To Meditate At Home

Meditation is an ancient technique used to train the mind in order to reduce stress, anxiety and connect with oneself. In fact, just 30 minutes a day can reduce these states considerably. In fact, it not only lessens discomfort, it helps you feel better than usual.

In addition, meditating at home has many advantages. Among these, it may be easier to find a place away from distractions. Likewise, it helps us feel better, more protected and we can do it at any time.

If you’ve never meditated before, it can be a bit difficult at first to reach the optimal state of concentration and relaxation. However, by following a few simple steps and practicing frequently, it will get easier and easier.

First of all, create atmosphere

Before preparing the environment for meditation, you have to decide whether to do the exercise freely, following a few small guidelines or guided by an application or video.

The applications are very useful: you can program the time you want to dedicate and the level from which you start. Also, it will always be an easier way if it is someone who is just starting out.

Once you have decided how to do it, you will have to take into account the following aspects to get the most out of it:

• Find a quiet place. It is essential to find a corner that is as silent as possible, where the possibility of interruption is minimal or null. If the activity is interrupted, the proper result may not be obtained.
• Comfortable position. The lotus position is the classic choice for meditation, but it can be started using other poses, even lying down. The important thing is that, no matter how you are positioned, there is no muscle tension and that we can forget about our body.

• Avoid distractions. As indicated above, it is essential to avoid all sources of distraction: turn off the telephone, the television, close the door of the room, avoid noises from outside … The climate must be relaxed in order to focus on bodily sensations.
• Finally, find the right moment. Although meditation is to reach a state of relaxation, if it is done while being activated or in a hurry, it will be very difficult to do it correctly and it will have been of no use. Therefore, you have to choose a time when you feel moderately well, you can spend time without haste and in which you can take advantage of it.

Basic exercises to meditate at home

There are different techniques or meditation exercises, but some of them are easier to start and meditate at home.

1. Breathing exercises

It is the most basic exercise of relaxation and meditation and consists of working the breath. Controlling this physiological mechanism is essential to relax and, although it may seem very easy, it requires practice and concentration.

Forgetting about external stimuli, we will begin to take deep and slow breaths, paying attention to them and seeing how the body becomes more and more relaxed. If thoughts appear, try to ignore them and return to paying attention to your own body.

This exercise, in addition to being very useful in itself, is a practice that must be carried out and maintained in the rest. Therefore, it will serve to get started and use it as a basis for the rest.

2. Objective observation

Although in the previous exercise you were encouraged to avoid thoughts, in this exercise the opposite is the case. Objective observation consists of relaxing the body and letting the thoughts flow silently.

Thus, it will be necessary to focus on observing the thoughts, without trying to change them or intervene. Simply, pay attention to them without recreating ourselves and finding them.

Ultimately, it is about being a spectator of thoughts and not getting carried away by them. Thinking about them, without judging them, like watching them pass in front of us without staying with any one in particular.

3. Body scan

Another simple exercise to meditate at home is the Body Scan . In this exercise, while we are in a comfortable position and controlling our breathing, we must mentally look at different areas of the body and the sensations that are experienced.

To do this, first you have to try to leave your mind blank and, then, go thinking in a focused way about different muscle groups.

For example, start connected with the feet, feel them, without judging them and notice the sensations that we have in them. Then move on to the legs, notice the weight, the heat, the shape … and so on, until it runs through the entire body.

View progress

Like all exercise, the fundamental thing is to persist, be constant and be patient. Probably in the beginning you will not notice great advances and maybe it will disappoint you a little. However, it is very difficult to make a profit in the short term. For this, it is necessary to give ourselves time and try again even though it does not turn out as we wanted.

They say that a habit is built in about 21 days, but beyond that, you have to build a new lifestyle, integrate that activity into your routine and try to find the right time and environment. Especially when it comes to working on more emotional aspects, such as meditation, the progression is slow, but the growth is enormous.