How to Do Meditation at Home

How to Do Meditation

How to Do Meditation at Home in 5 Easy Steps- Written by Alan Anderson

Learning how to do meditation at home can be very difficult unless you have a clear plan. In essence, meditation is a very simple yet powerful process which is all about calming mind and body.  This calming process neutralizes  all the neuro-chemicals and hormones that create our stress response. With meditation, our  stress response is replaced by it’s opposite which is called the deep relaxation response.

The busier we become, the more stress chemicals we tend to produce. Often, people don’t know how to switch off this stress response which is critical  to maintain health.  Meditation is one of the most widely researched and proven methods for reducing stress and improving health and well-being.

By learning how to do meditation at home, you are simply allowing your mind and body to recover from the impact of stress.  As we learn to reduce stress, it is replaced by a state calm alertness. When we achieve this  state, our body and mind are able to naturally rejuvenate themselves.

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Meditation Benefits

The well-researched benefits of meditation not only includes stress reduction, but improved brain function, improved ability to concentrate, reduced rate of cell aging and improved energy regulation and energy capacity.

Learning how to do meditation at home has been the most profound technique for transformation of my own life. That’s why I developed the following simple introduction to basic breath watching meditation. This simple technique allows anyone to reduce stress and improve well-being by learning how to do meditation at home.

Get Started

You do not have to go to classes  in order to gain the health benefits of meditation practice. You can start meditating right now. Just follow my very simple five step breath watching practice outlined below.

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How to Do Meditation at Home #1- Getting Ready

Learning to meditate is all about letting go of stress and becoming very calm yet alert. This process is about shifting our brain from it’s busy beta brainwaves to a slower and more relaxed alpha brainwaves.

It’s important to find ourselves a quiet space where we won’t be disturbed.  The best place for me was a quiet bedroom which was free of distractions like televisions and telephones.

Also, when first learning how to do meditation at home, it is easier to sit in a comfortable chair with your back straight. You do not have to sit in the traditional lotus position to meditate effectively.  The key factor is to make sure you feel comfortable during meditation.  So, using a chair allows you  to stay relaxed yet alert while  keeping your spine straight. Also, this allows you to keep your feet firmly planted on the floor which can help you support your spine.

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How to do Meditation at Home #2- Reality Check

The real challenge when learning to meditate is dealing with your unruly mind which generally does not want to stay calm and focused. This single fact is the biggest source of frustration and failure for most new to meditation. To overcome this, only meditate for a few minutes at the beginning.

Then, as you better an calming your mind, you can slowly add a few minutes to your practice time. Over time, you will find that you can sit in meditation comfortably for up to twenty minutes.

So, start off slowly and build your ability to stay with meditation.  Also remember, meditation is about letting go of stress and inducing a deep state of alert calmness. Meditation is not a competition or a race, so let go of striving.

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How to do Meditation at Home #3- Checking In

Checking in is the process of moving your awareness from the outside world to the inside world or our mind and body. Simply close your eyes and take a few deep breaths. Then, begin to observe what is happening.

If you are like me, your mind will be chattering away at full speed which is quite normal. Now, scan the rest of your body to notice what sensations you are feeling. Notice the areas where you may be carrying more tension or discomfort.

Also, not how calm you currently feel? In fact, give yourself a rating where 10 is very stressed and 1 is extremely calm and alert. Later, this rating will help you assess the impact of your meditation on your ability to reduce stress.

Now you have checked in, gently shift the focus of your mind to observing your breath as it comes in and out of your nostrils.

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How to do Meditation at Home #4- Observing

Observing your breathing may seem extremely pointless until you experience the deep alert calmness that meditation can bring.

Breathe watching meditation is one of the oldest and simplest yet effective techniques. This makes it great when learning how to do meditation at home. It works because our mind becomes fixed on a single point of focus.

Our jumbled thoughts are slowly replaced by a calm focus on our breath. As you continue to observe your breath, your mind steadily slows down. This is mindfulness in action. By concentrating on on one thing, our breathing, our jumbled thoughts reduce.

This ‘single-pointed’ focus on our breathing allows our stress response to be replaced by it’s opposite, the deep relaxation response. It is by sitting in this deeply relaxed yet alert state of meditation that allows our mind and body to rejuvenate and repair itself. Every time your mind wanders away from your breathing, just smile and gently lead your mind back to observing your breath.

Learning to Let Go

Meditation is all about letting go of our normal processes, so try to resist analyzing what is happening. It is by letting go of the outside world and agitated thinking processes that the power of meditation occurs. It is important to let go of judgement and controlling. This is critical because your mind will wander off and thoughts will bounce around, but the key is not to let this frustrate you. You will not stop this by force of will or effort, you simply ignore it like a badly-behaved child, and gently lead your thoughts back to the single point of focus which is observing the breath.

You can be assured that you will become aware of your scattered thoughts when you start meditating. Of course, this is quite normal , so don’t panic or even worse give up.

Later, as you become more experienced, your ability to stay focused without the mind wandering becomes stronger and stronger. In fact, meditation is such a proven method for building a strong mind.

Meditation Practice

It is important to treat your meditation practice just like any new exercise system. You should start off slow and steadily build your strength and endurance. Your first meditation should only be a few minutes at most. As you feel comfortable sitting for two minutes, then add another minute onto your session until over time, you are able to sit comfortably for up to twenty minutes.

The key to effective meditation is to build your ability slowly. This will take time, and just like any new exercise system, it is better to steadily build your ability and skill. Overdoing your meditation practice adds no value if it makes you feel uncomfortable.

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How to do Meditation at Home #5- Gentle Return

Once you feel that it time to finish your meditation session, gently open your eyes and sit for a moment. Don’t just jump straight up.

So, scan your mind and body one last time and assess your level of stress like you did at the beginning.

Notice if your stress level has reduced. This is not a competition, but merely a way of noticing that the more you practice, the more you are able to induce a deep state of alert calmness.

The more you practice, the more you will be able to improve your ability to stay highly focused and concentrate without stress. Long term meditation practice allows to maintain this peak mind performance into your day.

Regular meditation practice has been the most powerful way to transform my own life. Not  only has it helped me to reduce stress, but also to improve my ability to bring peak mental performance and increased energy, creativity and productivity to my life.

For more information about how to meditate at home you may like to visit www.makemeditationeasy.com

Here are some other posts and resources you may be interested in reading.

3 Simple Mindfulness Exercises

Finding Inner Peace- 11 Easy Steps

Books and Resources

 

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