[Fit Friday] How to Meditate Effectively? Learn the Correct Steps to Start Meditating for Stress Relief

The pace of modern urban life is fast, and facing pressure from all sides every day can be inevitably suffocating. Many city dwellers under heavy stress are eager to find a way to relax their minds and bodies, and meditation is a very effective method for stress relief. If you're unfamiliar with meditation, you might mistakenly think it's very profound. JC Fit City will introduce the steps of meditation below, which are simple and easy to learn. We believe most people can master them easily and rediscover their inner peace.

The Benefits of Meditation

Meditation may seem like just sitting still, but its power should not be underestimated. Consistent practice of meditation can bring you unexpected benefits:

● Improve concentration: Makes it easier to focus on tasks in a distracting environment.
● Improve mood: Learn to observe your own thoughts and emotions without being easily swayed by negativity, naturally leading to a more relaxed state of mind.
● Promote sleep quality: Relax tense nerves, making it easier to enter deep sleep and wake up feeling refreshed.

Preparation Before Meditation

To achieve the best results from meditation, preparation is quite important. First, regarding the environment, find a space that feels quiet, comfortable, and free from disturbances, such as a corner of your bedroom or study. The duration varies from person to person, but if you are a beginner, there is no need to rush. It is recommended to start with 5 to 10 minutes daily and gradually extend the time. Meditating after waking up in the morning or before going to bed are both excellent choices.

Besides the environment and time, posture is also very important for meditation. It is not necessary to sit cross-legged; you can even sit on a chair. The key is to keep your spine naturally upright and your body comfortable and relaxed, based on your personal comfort. Another crucial point is your "mindset." Meditation is not about pursuing "no thoughts at all," but about learning to coexist with your thoughts. Therefore, let go of all expectations and accept whatever thoughts and feelings arise in the moment.

Correct Meditation Steps

1. Adjust Posture and Relax the Body

First, sit in a comfortable position. Gently close your eyes or lower your gaze to the floor. Take a few deep breaths, feel your shoulders relax and drop, and let your facial muscles relax as well, avoiding frowning.

2. Focus on the Breath

Bring your attention to your own breath. Feel the air enter through your nostrils as you inhale, and your chest or abdomen gently expand; as you exhale, feel the air slowly leave, and your chest or abdomen naturally fall back. You can also try the "breath-counting method," silently counting your breaths in your mind: count "one" on the inhale, "two" on the exhale, continue up to "ten," and then start again from "one."

3. Handling Wandering Thoughts

It is normal for various thoughts to pop into your mind during meditation, perhaps about unfinished work for the day or plans for tomorrow. When you notice your mind has wandered, there's no need for self-criticism or to deliberately stop the thoughts. Simply gently guide your attention back to your breath. This is part of the practice, so don't feel discouraged.

4. Ending the Meditation

When you are ready to end your meditation, don't immediately open your eyes or stand up. You can start by gently wiggling your fingers and toes, then stretching your body. Slowly open your eyes, notice the sounds and light in your surroundings, and give yourself a few moments to readjust.

What Makes Meditation "Effective"?

Many people have misconceptions about meditation, such as whether you must sit cross-legged or if you have to achieve a completely blank mind to be successful. In fact, "effective" meditation is not about chasing a specific magical feeling, nor does it require a complete absence of thoughts. The key is "consistent practice." Just like exercising, you won't see a huge change after just one session. Instead, you should pay attention to subtle changes in your mind and body after meditating. For example: Do you feel calmer? Is it easier to concentrate on tasks? These are the positive effects of meditation.

Meditation is a very simple and practical way for urban dwellers to relieve stress, find moments of peace in a busy life, improve concentration, and regulate emotions. You can take advantage of [Fit Friday] to try meditating after waking up or before bed. As long as you are consistent, you will surely experience the peace and relaxation that meditation brings, helping you manage stress more effectively and improve your overall quality of life.