The start of a new year is a great time to go to the shrine for the first time in the year and have fun with everyone, but it's also a good opportunity to take some time to reflect on yourself in a solemn atmosphere.

I recommend meditation as a way to concentrate and calmly face yourself alone.

It has become a hot topic among celebrities, and even large companies are incorporating it into their training programs, so it is gaining more and more attention. In this article, we will introduce in detail how to meditate and its effects!

What is “meditation”?

Meditation is "calming the mind and praying to God or concentrating on something, calming the mind and becoming free of thoughts, closing the eyes and contemplating deeply and quietly."

Making it a daily habit will help you rest your brain and relax your mind. It is said to improve your daily performance, so Hollywood actresses and famous business leaders have made it a habit, and it is also used in training at famous IT companies such as Google, Facebook, and Yahoo!.

What are the benefits of meditation?

Meditation is now practiced by 500 million people around the world, and its effectiveness has been proven by neuroscience research.

The main effects are explained in detail below.

Organize your thoughts and improve your work efficiency

In our daily lives, our brains are constantly working. By meditating, we can give our brains a rest, just like we give our bodies a rest when we're tired.

Relaxing your brain allows you to slowly face various distracting thoughts, organize your thoughts, and understand what you need at that moment.

When you face your inner self and organize your thoughts, it can lead to "increased predictive powers" and "sharpened intuition," which can improve efficiency in your work and daily life.

Reduce stress and relax

During meditation, the brain releases alpha waves.

Alpha waves are a type of brain wave that have a relaxing effect on the mind. This action is said to balance the autonomic nervous system and help reduce stress.

Become a "positive thinker"

Meditation relaxes the brain, which has a positive effect on the way you think.

Effects that are easily felt immediately after meditation include "feeling like your mind is clear" and "feeling refreshed."

When you feel refreshed and relaxed and your stress levels are reduced, you feel less anxious and your thoughts become less negative.

It is believed that mental stability can increase your positive mindset and lead to more optimistic thinking.

How to practice meditation right now!

There are various ways to meditate, but this time we will introduce two methods: ``one-minute meditation'', which you can try immediately in a short amount of time, and ``mindfulness meditation'', which you can do slowly over a period of time.

Start with just one minute! Easy "One Minute Meditation"

For beginners, I recommend the "One Minute Meditation".

It only takes one minute, so why not try it whenever you like, right after you wake up in the morning, on the train, or during your lunch break?

The key to one-minute meditation is careful breathing. First, take a slow, four-second breath.

Inhale for 4 seconds, then exhale slowly for 8 to 16 seconds.

Take a full minute and repeat this 3 to 5 times.

Try to imagine that you are letting the breath you inhale escape slowly, and exhale slowly.

Mindfulness meditation to calm your mind

Mindfulness meditation is a meditation method that helps you calm your mind by becoming aware of your true state, such as what you are thinking at the moment and why you are thinking that way.

It is recommended to do this for 20 to 30 minutes, but start with 10 minutes until you get used to it.

First, sit cross-legged and tuck your chin in so that your spine is straight.

Then, imagine that your breath is circulating through every part of your body, and slowly inhale and expand your stomach. Next, slowly exhale and gradually let your stomach contract.

Finally, focus on your breathing to calm your mind. It's also a good idea to count to the rhythm of your breathing.

Creating a space conducive to meditation

To maximize the benefits of meditation, it is important to create a space for meditation.

Create an environment that helps you concentrate better by using lighting and background music.

Tidy up your room

If you are meditating at home, first try tidying up your room more than usual.

When meditating, you close your eyes, but even then you can sense the presence of people and objects, as well as the flow of air.

Create a clear space before you meditate.

Dim the lights

Dimming the lights in the room helps you concentrate better during meditation.

It is also recommended to close the curtains during the day and make use of the little light that filters in from outside.

At night, use indirect lighting to keep the brightness at a comfortable level.

Play relaxing background music

Playing slow-tempo music while meditating can help you feel more relaxed.

It is also effective to meditate while listening to the sounds of nature, such as the murmuring of a river or the chirping of birds.

Recommended music for meditation

Because our daily lives are so stressful, we need time to relax and unwind our minds and bodies.

This album contains effective meditation support music that has been researched and developed under the supervision of a mindfulness meditation professional to find the music that is most suitable for meditation.

This is the perfect album for those who are exhausted both physically and mentally from working too hard, or for those who want to start meditation.

Continue at your own pace

Begin the new year by clearing your mind with meditation. Perhaps it will help you get the new year off to a good start. Meditation can also be described as "a way to improve the quality of your life and live a better life."

Ideally, you should practice it every day, but we recommend that you start by trying out a method that you find comfortable at a pace that you can manage. Why not give it a try?