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Beauty & Health

How To Meditate In 5 Easy Steps – And Beat Sunday Blues

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Wellness

How To Meditate In 5 Easy Steps – And Beat Sunday Blues

Many swear by meditation to relieve stress and boost their happiness – here’s how to do it easily at home

November 12, 2017

Meditation and mindfulness are the buzzwords of the moment, but if you associate meditation as something you only do while on a silent retreat in a remote mountain, it’s time to adjust your mindset.

In fact, meditating is something you can easily practice at home, and it only takes 10 to 20 minutes to reduce feelings of stress and bring about a greater sense of calm.

Here’s how to meditate if you’re a complete newbie to the practice.

READ MORE:
What Successful Women Do On The Weekends
10 Ways To Stop Overthinking And Stressing Out At Work
6 Essentials That Can Help Lift Your Mood And Make The Day Better

https://www.womensweekly.com.sg/gallery/beauty-and-health/wellness/how-to-meditate-5-easy-steps-beat-sunday-monday-blues/
How To Meditate In 5 Easy Steps - And Beat Sunday Blues
1. Seat yourself comfortably
image

Sit upright in a chair and place your feet flat on the floor, hip-width apart and hands resting on your thighs. Close your eyes and slowly take your awareness inside your body down to your feet.

Photo: Pexels
2. Breathe deeply
image

Breathe in through your nose and visualise your breath going from the top of your head all the way down to your feet. As you exhale through the nose, imagine your feet grounded, steady and connected to the earth. Repeat for three breaths.

Photo: Pexels
3. Focus on relieving tension in your body
image

Scan your body for any muscular tension or discomfort, imagine the breath flowing through and release it. Inhale through the nose into your belly, hold for a count of two, then exhale through the nose. Repeat for three breaths.

Photo: Pexels
4. Return to regular breathing
image

Continue breathing normally. If you notice your mind wanders just observe the thought, gently let it go and return your attention to your breath.

Photo: Pexels
5. End your meditation session with peaceful thoughts
image

After a few moments, come back to awareness of your body and your surroundings. Thank yourself for creating the time to practise, take a breath and, as you exhale, offer this peaceful feeling to all those around you.

Text: Bonnie Vaughan, Bauersyndication.com.au

Photo: Pexels
  • TAGS:
  • beat stress
  • How-To
  • medtiation
  • mindfulness
  • singapore
  • Sunday blues
  • zen
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