Every year, World Meditation Day is observed on 21 May, to promote and highlight the need to practice meditation for better well-being and inner peace. It serves as a global reminder of the importance of incorporating meditation into our daily lives. World Meditation Day aims to encourage people from all walks of life to take a moment to pause, calm their mind and connect with their inner self. It aims to raise awareness of the positive effects of meditation on mental, emotional and physical health.
Meditation is associated with many mental and physical health benefits. It has positive effects on mental health by reducing symptoms of anxiety, depression and emotional distress.
In addition, meditation has been linked to various physical health benefits, including lower blood pressure, improved immune function, and better sleep. It may also contribute to pain management and help people develop healthier lifestyle habits. So, to live a happier, healthier lifestyle, here are five meditation practices anyone can do anywhere.
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Here are five meditation exercises you can do anywhere:
take a deep breath
Find a comfortable position, close your eyes, and take a deep breath through your nose, allowing your belly to expand. Hold for a few seconds, and then exhale slowly through your mouth, letting go of any tension or stress. Repeat this deep breathing pattern for five minutes, focusing your attention on the sensation of your breath.
body scan
Sit or stand with your eyes closed. Bring your awareness to different parts of your body, starting at the top of your head and going down to your toes. Pay attention to any sensations, areas of tension or discomfort. As you become aware of each area, consciously relax the muscles and release any tension. Continue scanning your body for five minutes, bringing a feeling of relaxation to each part.
mindful walking
Find a quiet and safe place to walk, either indoors or outdoors. Start walking slowly and carefully, paying close attention to the feel of each step. Pay attention to the feeling of your feet making contact with the ground, the movement of your legs, and the shift of your weight. If your mind wanders, gently bring your attention back to the present moment and the act of walking.
loving care
Find a comfortable position and close your eyes. Begin by bringing to mind someone you care about – a loved one, a friend, or even yourself. Silently repeat the phrases, “May you be happy, may you be healthy, may you be comfortable.” Imagine sending love, kindness and best wishes to that person. After a few minutes, extend these wishes to other people in your life, and eventually, to all beings. Allow yourself to develop feelings of compassion and goodwill.
guided visualization
Find a quiet place where you will not be disturbed. Close your eyes and imagine yourself in a peaceful and serene environment, such as a beach, a forest, or a mountain top. Engage your senses by taking in the sights, feeling the temperature, smelling the scents and listening to the sounds of the place. Allow yourself to be completely immersed in the experience and let go of any distractions or thoughts.