Stress has become the norm rather than the exception for many of us, and its long-term effects can be detrimental to our physical and mental health. Finding ways to manage stress more effectively is important to avoid feeling too anxious, depressed or getting a physical illness.

Meditation has been shown to have significant potential to help reduce stress and increase a person's sense of equanimity and well-being. Meditating regularly can be advantageous for both beginners and long-term practitioners. Regular practice is important, however, to maximize benefits.

Anyone can meditate. Choose a place where you cannot be disturbed for a predetermined period of time and turn off your phone. If you have never meditated, start with just 10 minutes a day; Later, you can gradually increase your time to 20 or 30 minutes, if you wish. Consistency is the key, so try to find a schedule that works for you every day.

Many people like to start the day meditating. As meditation tends to have a fundamental effect and helps calm the mind, you can set the tone for the whole day when it is practiced early in the morning. However, if the night works better, this can be a great way to relax after a long day at work.

Put yourself in a comfortable sitting position. You can sit in a straight-backed chair or on a cushion on the floor. If you are sitting in a chair, keep your back straight and both feet flat on the floor. If you choose to sit on a cushion on the floor, sit with your back straight and legs crossed or adopt a lotus or half lotus position (if you find it comfortable).
Focus on your breath. Turn your consciousness into the air that enters your nostrils and enters your lungs during inhalation, then into the air that empties from your lungs and leaves your nostrils during exhalation. Counting each inhalation can help you stay more focused. Try to count to 10, then start again. If you find that your mind has wandered, become aware of your breath again and start counting again.
Let your thoughts come and go. Try to avoid getting caught in your "normal" thinking process. Imagine that your mind is like the clear blue sky and your thoughts are clouds crossing over. As you get used to doing this, you may feel less attached to your thoughts and history that you generally associate with your notion of who you are.
Some of the many benefits associated with regular meditation include:

1. Stress Relief
2. Greater ability to concentrate.
3. Increase of self-esteem.
4. Greater self-acceptance
5. Greater happiness and tranquility.
6. Reduced levels of depression and anxiety.
7. Low blood pressure
8. Increased self awareness
9. Stronger immune system
10. Improvement of cardiovascular health.
11. Best dream
Meditation is a great tool to help us deal more effectively with the pressures we face in an accelerated world. If you remain open to your possibilities, practicing regularly can lead to a healthier and happier life. For guidance on how to establish a meditation practice, contact a therapist with experience in mindfulness techniques.

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