If you can’t meditate because your mind is constantly bombarded with intrusive thoughts that derail you from your meditation session, here is where you should be.
Meditating can help you gain a new perspective on stressful situations, reduce negative emotions, help you become more creative and increase patience and tolerance.
But even if you are a long-time meditator, you might find it difficult to set some time to meditate or find it difficult to set aside your worries and concerns. Luckily, there are ways to meditate even with a busy mind.
1. Schedule your meditations
When you create a consistent schedule for your meditations you are training your brain to chill. If you are consistent with your routine you can reap the benefits of meditations, and the best time to practice it is a time when you can actually commit to it.
2. Create a space at home
Meditating in a cluttered room is very difficult, especially if you are new to meditation. Space needn’t be so big, it could be a corner or your hose, with a candle and a comfortable cushion. Having a place that you associate with meditating is paramount for you to prepare yourself.
3. Find a company
Even though meditation is a personal act, meditating collectively is a powerful tool to amplify your experience. You can even try meditating by zoom or finding a youtube video to concentrate better.
4. Meditate using technology
You can find guided meditations on Youtube –they are great to activate your sympathetic nervous system, soothing anxiety, boosting your mood, decreasing stress and regulating blood pressure.
5. Try yoga first
Yoga is great to coordinate your breathing and physical movements. Breath-focused yoga helps reduce stress and adding some movement can take the pressure off simply “being” during meditation.
6. Do some breathwork
Controlled breathing is great to calm your thoughts. Numerous meditation practices focus only on breathing because just slowing down your breathing can calm the nervous system and reduce the feelings of anxiety.
7. Play some music
The right type of music can make your brain more attentive and it may slow down the heart rate more than silence. If your anxiety does not allow you to concentrate, music or background noise can help you focus.
Remember that it is normal to have wandering thoughts. It is better to give yourself a break and be patient, our culture is always stimulating your brain and senses, it is surely difficult to find some sense of stillness.
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