Meditation is a mental relaxation that improves focus,reduces streess,controls emotions and supports overall health.
Best time
- Early morning ( 5 to 7)
- Or night before sleep
- Even 5-10 min.daily is enough
How to sit
- Sit comfortably on floor or chair
- Spine sraight,shoulders relaxed
- Hands on knees ( Gyan Mudra optional )
- Close your eyes gently
Basic breathing meditation ( 10 min )
- Step 1: Inhale slowly through nose ( count 1-4)
- Step 2: Hold for 2 seconds
- Step 3: Exhale slowly through nose ( count 1-6)
Mantra Meditation
- Silently chant "OM"
- Or "SO HUM" ( inhale So ,exhale Hum )
Body relaxation ( 2-3 min)
- Relax forehead - eyes-jaw
- Shoulders - arms - legs
- Free heaviness leaving the body
Duration plan
- Beginners: 5 minutes
- Regular: 10-15 minutes
- Advanced: 20 minutes
Benefits
- Reduces stress and anxiety
- Improves sleep
- Control BP and sugar
- Improves digestion and immunity
- Enhances focus and emotional balance
- Nourish notes by Nikita
