Meditation can be broadly defined as a practice that helps an individual focus his mind on a particular object, thought or activity, to achieve a relaxed and a calm state. It can be practiced for religious or spiritual purposes as well as for relaxation. Meditation has several health benefits like attaining composure, improving concentration and relieving stress. It also helps in improving a person's overall mental wellness. Our bodies respond positively to meditation by reducing blood pressure,  heart rate, cortisol levels, anxiety and perspiration, and improving blood circulation.

Meditation is essential to yoga.  But it is not easy to attain the state of relaxation that easily. Beginners find it particularly difficult to begin meditation and focus on something. Since  International Day of Yoga will be observed on June 21,  we thought we will make it a little easier for you to learn and start meditating and let only the right thoughts occupy your mind while you do so.

To get started with meditation you must ensure you are in a quiet place where it will be easier to focus. Wear something light and comfortable. You can also set a timer. Sit straight, take deep breaths and prepare your body and mind to attain relaxation. These GIFs will help you calm down and set you body to meditate.

Drink Water 

Breathe

Close Your Eyes

Picture a Happy Place and Relax

Start Focusing

Once you start the process of meditation, it is very normal to have trouble focusing on one thing and for your thoughts to wander. These tips will help you focus better:

1. Don’t Fret About the Position of Your Arms, Neck or Body

Whichever position you are meditating in, just try to relax and don't keep thinking about the correct posture. This is a common trouble that beginners face, but it can be avoided with minimum effort.

2.Write a Journal Before Meditating

If you are constantly thinking while mediating, like whatever happened in the day, or a matter of trouble, or anything else, you can do a 'stream of consciousness' exercise. Pen down all your thoughts as they flow into your mind. Vent out everything on a piece of paper and once you have freed your consciousness, sit down for meditation.

3. Talk to Yourself Before Meditating

This is a simple activity you can do to clear your mind regarding what you want to achieve meditating. Talk to yourself about what you are seeking from mediation, like controlling your anger or feeling positive about yourself. Once you have your answers you will be able to approach meditation with more focus and clarity in mind.

4.Lower You Expectations From the Results of Meditation

One of the major purposes of meditation is to attain self-control and composure. To attain them, it is essential to have a control on both our mind and body. If you constantly keep desiring to feel a particular way or achieve something as an outcome of meditation, you are bound to think about it while meditating. Such desires will only distract you while you try to focus. It is best not to expect too much and just mediate with a simple, positive mind.

5. Try Not to Filter Your Thoughts and End Positively

 While you are meditating, try not to control your thoughts too much and only think about particular things. Sadhguru Jaggi Vasudev said, "Do not discriminate between good and bad thoughts. There are no good and bad thoughts – there are just thoughts . . . Do not judge your thoughts – it is just rubbish. First of all, they are not even real. A thought means that it is not real. " Also, you can thank yourself after you are out of meditation, to conclude on a positive note. Every time you can think about the good outcomes of  meditation and thank yourself for attaining them.

With these simple activities you can approach the practice of meditation with a calmer self. It is not easy to focus initially when you start meditating but gradually you get habituated to it and attain complete focus and peace. And eventually, meditation itself will help you have control on your thoughts and concentrate better.

(The above story first appeared on LatestLY on Jun 19, 2018 06:31 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).