Meditation is as old as time. This practice helps people synchronize their minds and body to achieve a sense of calm. Meditating has been long-used as a spiritual practice, but most people use meditation to reduce stress and become more aware of their thoughts.
There are many kinds of meditations, with most of them revolving around focused breathing and grounding your mind and body in the present moment. Since meditation helps one develop a better understanding of their mind and body, it serves as a very useful weight-loss tool.
Leaping into practicing meditation can be an intimidating activity for many. You may be wondering what you’re supposed to do while sitting in a stiff position. What are you supposed to think about? Should you count your breaths? How long should one meditation session be?
Here are a few tips to help you meditate properly to enable weight loss.
1. Choose a Quiet Spot
The spot where you choose to meditate is a key factor that determines the effectiveness of your meditation session. You can’t possibly meditate in a noisy room or in an area where there’s a lot of commotion and chaos. Choose a calm spot in your home, whether indoors or outdoors, where you can relax and drown out any external noise.
2. Take Deep Breaths
Once you’ve found the perfect spot and picked the ideal time to the day to meditate, it’s time to get in a meditating position and clear out your mind. To start your meditation session, you must focus on your breath, keeping a close eye on your chest and stomach as they rise and fall. Feel the air as it fills up your lungs and moves out of your nose and mouth while concentrating on the sounds the air makes. Repeating this for a minute or two will help you feel calm and relaxed.
Next, follow these steps while keeping your eyes closed:
- Take a deep breath and hold it for a few seconds.
- Gradually exhale the air and repeat.
- Breathe naturally.
- Keep observing your breath.
It is normal to find your mind wandering. However, every time you realize that your mind is wandering elsewhere, acknowledge it and immediately bring your concentration back to your breath.
Practicing mindfulness meditation like this can be extremely helpful in curbing emotional eating. Mindfulness meditation makes you more aware of your feelings, thoughts, and emotions, helping you recognize the times when you eat because you’re stressed or sad rather than hungry. It is also a great tool to keep you from falling into a spiral of shame and guilt that most people experience when trying to change their eating habits.
3. Use a Meditation App
Guided meditation is the ideal way to help beginners get started on their meditation practices. As the name suggests, guided meditation typically provides instructions and focus to the user. Guided meditation provides you with quiet time to practice meditation, but it also checks in periodically throughout the session.
There are many apps out there that can offer guided meditation. Most apps feature a soothing voice that explains the goals and then walks you through each session while tracking your progress. Many meditation apps are meant specifically to promote weight loss by helping you practice mindful eating and reducing anxiety. Some apps also include times and soothing scenery and sounds that direct your mind to a happy place.
4. Schedule Your Meditation
One of the most challenging aspects of meditation is finding the time for it in your busy schedule. Well, if you want your body and mind to improve, you will have to make time for it. The morning is the best time of the day to meditate as it helps set a rather powerful tone for the day. You’ll be much less likely to put off meditating if you make a habit of doing it every morning.
Additionally, it may seem very easy for your meditation practice to fall at the bottom of your priorities’ list because of the belief that it is ‘unproductive.’ However, the truth is that we spend hours scrolling through social media every day, which is not only a waste of time but also a huge source of stress. Therefore, if weight loss is on your mind, we’re sure you can spare a few minutes every day to accomplish your goals via meditation.
5. Set Your Intention
We all know that meditation offers numerous benefits, but the problem is that these benefits can be hard to quantify. For instance, you can see your muscles grow when you lift weights, but there’s no visible benefit of practicing meditation.
It is important to acknowledge that the impact of increased mindfulness on your weight isn’t going to be rapid or dramatic, so you will have to wait patiently and focus on the big picture. For this reason, you may even find yourself feeling frustrated from time to time.
Therefore, the ideal way to deal with this is to have an intention for your meditation session rather than a goal. Setting an intention helps you focus on the present moment rather than future failure or success. Focusing on the fact that meditation helps you remain calm, build better relationships, and feel better, in general, can help you accomplish your goals more effectively.
You don’t need to try to meditate to improve your life; meditation itself leads your mind to think more openly and rationally, helping you make the right decisions. The simple act of incorporating meditation practices in your daily life can help you eat mindfully, engage your body, and reduce the stress that may lead to emotional eating.
We hope the above tips help you incorporate meditation in your life and make wise decisions regarding weight loss.