Meditation in Five Steps

Meditation is an exercise which is becoming increasingly widespread due to the benefits it provides to the body and mind. More and more people are introducing this exercise into their daily lives.

Meditating has many benefits, such as:

– Reducing #stress levels
– Allowing the mind to rest
– Improving the memory
– Increasing concentration
– Avoiding insomnia

In this 5- minute video we will learn to meditate in five steps.
So, get comfortable and close your eyes.

First Step – #Breathing

Breathe deeply and exhale slowly.
Repeat. Breathe deeply and exhale slowly.
Do it again for a third time. Breathe deeply and exhale slowly.

Second Step – Visualise the body

Now we turn our attention to visualising the body: start by visualising the head, the eyes, the mouth, the nose, the neck, the shoulders, the arms, the hands and each ofthe fingers. Visualise the chest, the legs, the feet and each of the toes.
Visualise the whole body.
Allow a minute for this.

Third Step – Listen to our breathing

Now we pay attention to our breathing, without making any special effort, as if the body was someone else’s. Pay attention to the inhalation and exhalation of air, which happens automatically, without any interference from us.
Allow a minute to pass.

Fourth Step – Observe our thought processes

Next we observe the thoughts and emotions that come to our minds, the noises around us, any itch or annoyance.
Observe for a minute.

Fifth Step – Coming out of the meditative state

Finally we open our eyes and emerge slowly from the meditation. Observe objects, people and everything around us.
This again takes a minute.

This meditation exercise, which barely takes five minutes in total, can be done anywhere (at home, in the park, waiting for the bus) or in moments of stress, anxiety, annoyance or insomnia.

Practise it regularly and you will learn to manage your emotions better.

Meditation techniques provided by Alberto Mencos Valdés