Meditation is a powerful and effective tool for stress relief and emotional management, which helps to find peace of mind. This practice is recommended to improve overall health and well-being. Meditation can help to cope with stress, relieve headaches, overcome symptoms of anxiety and depression, improve self-awareness, increase compassion for oneself and others, and improve attention span.

Psychotherapist Roman Melnychenko distinguishes the following types of meditation:

Meditation as relaxation

Lie down and listen to calm music, focusing on your feelings or the sounds of nature. Visualize yourself in a peaceful place such as the sea, ocean or forest and relax your body.

Meditation for results

Use meditation to overcome your own limitations and achieve your goals. It is important to feel fear or anxiety and then find the strength to overcome it.

Mindfulness meditation

Focus on bodily sensations or an external object, directing your attention to the moment and abandoning the stream of thoughts. This helps you get into a deep trance state, relax and reboot.

Spiritual meditation

Consider meditation as a spiritual practice, using it to reflect on specific issues or to clear your mind. Prayer can also be considered a form of meditation.

However, before you begin your meditation practice, there are some important things to consider:

Consistency is the Key to Success. Regular practice is more important than duration. It is better to meditate for short periods several times a week than rarely but for a long time. Start with short daily sessions, but try to do them regularly.

Practice does not mean perfection. Regular practice matters more than "perfect" practice. Don't worry about the details, just sit and meditate. There is no "wrong" way to meditate; any practice is a step towards harmony.

Mind Wandering - It is normal. If your mind wanders, it's normal. For some, this can be a challenge, but it's important not to worry about it. If problems with concentration become serious, see a professional for training.

Here are some tips to help you meditate properly:

A quiet place. Find a quiet place, switch off your phone and TV. If you like, turn on some calm music.

Set a time limit. Determine the duration of your meditation. For starters, you should set aside 5–10 minutes for it.

Suitable space. Find a comfortable place to sit or lie down. Focus on your breathing and body sensations.

Focused breathing. Inhale deeply and exhale slowly, focusing on the sensations with each breath.

Thought management. When you feel your mind wandering, notice the thoughts and let them go.

Hand position. Use any hand position that is comfortable for you. It is important to feel harmony and concentration.

Ending the meditation. After the set time, open your eyes and analyze how you feel. If you feel tense, do a few stretches to relax.

Meditation practice is a path to harmony, and every step is important. With these simple tips, you can start your practice and improve your skills.