How to clean your mind for meditation and reducing stress

Meditation has multiple psychological, physiological and spiritual benefits, but to be a master you need to devote your full attention to achieving a calm mental state.

You have finally found enough time, a perfect spot and nobody is bothering you, but you still do not know how to clean your mind for meditation. It's okay, no one said meditation was easy. What appears to be a silent, closed-eye experience in a quiet place is actually a deep connection between body and mind that requires a lot of practice. And there is nothing better for getting started than learning to clear your thoughts – a rather difficult task with the pace of life we lead, don't you think?

1. Relax your body

Body and mind do not live separately, so to meditate both must be in tune. There are several ways to relax before meditating. You can, for example, take a short walk in the open air in a park or a quiet place, neither too fast nor too slow. Or have a hot drink, such as milk or herbal tea – never coffee, it is too stimulating. If you have enough time, there is nothing better for relaxing your body than taking a hot bath. Comfortable clothes will also make you feel calmer and ready to meditate. If you prefer, you can combine all of the above – but you will have to avoid the temptation to fall peacefully asleep.

2. Set a quiet place to meditate

Achieving a state of absolute relaxation is difficult, so it is best to avoid as much as possible any external factor that might alter it. The best approach is to find a quiet place and adapt it to meditation. How? First, put everything in its place, organize your mess and make sure everything is tidy. Dim the lighting, for example, by using candles or low-powered lamps, and maintain a pleasant temperature. Although you don't have to move around to meditate, make sure you have plenty of space around you so that air can circulate easily around you.

3. Clean your mind

Now is finally the time to relax your mind as a preliminary step to meditation. And the first thing you should do is turn off your cell phone. We know it's hard, but a simple notification would ruin all the work of concentration you have already done. In addition to this, to unload your head of thoughts, there are solutions as original as reading a short story or poem, which transmit positive energy. Or you can make a list of all the tasks to be done so that they get out of your head and onto paper momentarily.

How to meditate correctly

Are your body and mind relaxed? Then it's time to meditate. For best results, follow these tips.

Sit on the floor in a comfortable position

Perhaps the first image that comes to mind is that of the lotus position, with both legs crossed. But if you're not flexible enough, you don't have to sit that way: the most important thing is that you're comfortable. Use a yoga mat or cushion to sit on, and make sure your spine stays stretched out, as it makes breathing easier. If you don't know what to do with your hands, lean them over your thighs or knees.

Close your eyes

Do you remember what we were talking about before about avoiding distractions? Closing your eyes is the best way to concentrate on meditation, because nothing around you will steal your attention. To get a feeling of total darkness, you can try using an eye mask pillow like OSTRICHPILLOW LOOP, which wraps around your head and covers your eyes in a warm and comfortable way.

Use the meditation technique of your choice

There are many ways to meditate, so if you're still learning how to do it, you can try several until you find the one that suits you best. The most common is to concentrate on your own breathing, being aware of the rising and falling of your abdomen as you breathe in and out. If you prefer, you can use a mantra – the most common is the word 'Om' – and repeat it continuously until you enter a state of meditation.

As you can see, meditating requires some preparation – much more than knowing how to clear your mind for meditation, so don't despair if your mind wanders and fails to concentrate the first few times. With practice it will get better. Relax.

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Photo by Keegan Houser on Unsplash
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