How to meditate effectively

Moris Beracha.- Meditation brings all kinds of benefits and therefore more and more people have undertaken the mission to start with Mindfulness practice. Breathing, emotions and postures are some of the basic factors to help you start with meditation.

When you meditate, breathing does not work to "calm your mind", but so you can appreciate the sensations you get during breathing.

Concerning the posture, you should relax your arms and shoulders, and let your hands rest on your thighs. According to Vietnamese Zen master Thich Nhat Hanh it is advisable to alternate the position of the hands and let one hand rest on the other in your lap.

If you are sitting in a chair, your feet should be flat on the floor and your back must be straight. If you meditate with your legs crossed, your knees should be below the hip. You can use a cushion to gain height.

According to a research at UCLA, Los Angeles, regular meditation shows an increase in the regions of the brain associated with emotion regulation. "Larger volumes of grey matter in particular regions in the brain may account for meditators’ singular abilities and habits to cultivate positive emotions and retain emotional stability," the study found.

We must bear in mind that meditation is not a matter of duration, but of frequency. A person does not become strong just by lifting a heavy weight once, it must be practiced regularly. 5 to 10 minute sessions are an excellent way to start.