An Effective Guide for Meditation, Just for Men!
Being a man comes with endless responsibilities as does being a women. Everything from providing for their families to protecting their loved ones and pursuing greatness can be a source of stress and anxiety. Just like women, men can experience a high amount of it, in their lives.
Statistics have shown that
men's emotional well-being is more at risk with an increasing number of men
being diagnosed with anxiety and depression in today's work-life climate.
Therefore, men need to find effective ways to de-stress so as to live a better quality of life. Nothing can be satisfying for a man like living a more stress-free life. Some research suggests that with consistent practice, mediation may be helpful in reducing physiological and psychological issues, such as; blood pressure, irritable bowel syndrome (IBS), anxiety, depression and even insomnia.
Meditation for men may be one of the most effective ways to
reduce stress, manage anxiety, and promote emotional health and well-being. For men looking to detach from the daily
pressures of life, daily meditation for men, may certainly be an option, even in our face-paced lives.
If constant stress has
you worried and anxious, making meditation a part of your daily routine
can help. Other potential benefits of regular mediation sessions include:
· 1. Improved concentration
· 2. Improved self-awareness
· 3. Helping to fight addiction problems, like helping with smoking cessation.
· 4. Controls pain: i.e. post-surgical and chronic pain, specifically, lower back pain
· 5. Increases imagination and creativity
· 6. Improving cognition
In fact, there is a growing body of research, looking at meditation and even brain structure. Studies have revealed "practice-induced alterations of neurotransmitters, brain activity, and cognitive abilities", leaving a potential connection between meditation and brain structure. This same literature review discussed the potential link between meditation on age-related brain atrophy as well.
New to Meditation for Men? Here’s what to Expect:
Daily meditation for men is about connecting with the
fullness of the present moment and seeking complete relaxation. It's all about sitting straight and still in a
quiet environment, focusing your attention on each breath to discover the rich
completeness of the present moment.
Your mind may wander during the process, and the best way to avoid distractions is to acknowledge the distracting thoughts and emotions without dwelling on them. Then, slowly focus your attention on your breath and become aware of your thoughts and emotions.
The whole experience seeks to help calm down your body and mind and
helps you to identify the thoughts and emotions that are worthy of your
attention and ones that are not. It puts you in touch with your thoughts and
emotions in the present moment. The qualities you develop through meditation
will calm your mind, improve your emotional well-being, and aide in achieving better self-awareness.
How to Meditate
1.
a. Find a Quiet and Comfortable Place
Meditation for men, specifically, is a mind-clearing practice, so you’ll
want to choose a peaceful environment. A quiet and comfortable place will
ensure you get the most out of your meditation practice. A quiet space creates
a peaceful atmosphere to focus on your thoughts and emotions without external
distractions.
Some of the best places to peacefully meditate in your home
include the garden, study room, the swimming pool area, backyard, bedroom, and even in the
car. Ensure there are no interruptions within your vicinity. Turn your phone on
silent, turn off the TV, and other noisy appliances before you start daily meditation
for men.
If you don't like your environment to be completely silent, you can play calming music or quiet nature sounds.
2. b. Sit in a Comfortable Position
There are many positions that can be recommended for meditation
for men. In general, sitting is perceived as the best position for beginners. The sitting position
keeps you focused, relaxed, and allows your mind to concentrate on the practice. Sit upright, ensure your spine is straight, and your shoulders are
relaxed.
If you're meditating in a chair, keep your head and neck straight, rest your hands loosely on your lap or knees, do not cross your legs, as this could become uncomfortable and distract your practice. Meditation experts advise that you don’t lean against the back of the chair. You can use a pillow to support your lower back and make you feel more comfortable.
If you prefer to meditate on the ground (as many do) you can sit cross-legged
on the floor, preferably on a cushion or folded blanket. If you’re going to
meditate for a significant amount of time, sitting cross-legged may bother your knees at some point (depending on your body), so you may
want to stretch your legs out in front of you.
Whichever position you're comfortable with, the bottom line is you should feel loose, your back, head, and neck should be straight, aligned and relaxed. The rest of your body should follow suit, and ease-up with time spent in your session.
Meditation for Men, Attire
This is going to differ from person to person. Most individuals that meditate on a regular basis, wear loose clothing. The goal is to free your body of any tension, so whatever clothing that can help add to this feel, the better. We find soft, loose-fit clothing, like a lightweight t-shirt, wide-legged fit pants, and something that is consistent to the climate you're in, works best!
For example, if your climate tends to be on the hotter side, clothes that are more breathable, may be a better option for you.
The purpose of meditation
for men is to rest both the body and mind, so it's advisable to avoid tight clothing
as they may make you uncomfortable at times. That's not to say, something that is slightly fitted will not work perfectly for you, but it's something you'll have to experiment with.
3. c. Decide How Long to Meditate
Typically, the duration of meditation for men depends on how
much time you have, life circumstances, and personal preferences. Some people
meditate for 5 minutes, and some can go as long as 2 hours. For beginners, it's
recommended to meditate for 5-20 minutes, then you can gradually increase the
time-frame.
It's common for beginners to give up too early because they feel like the practice isn't working. It's important to not give up, be patient, even if you think you're not achieving the results you're looking for. It may take (depending on your stress levels) several sessions to get used to the practice and start achieving some of the desired results you may be seeking.
4. d. Close Your Eyes and Focus on Your Breath
Although you can meditate with your eyes open, beginners are
advised to practice meditation for men with their eyes closed. Closing your eyes
helps you to avoid distractions and being able to focus on each and every breath.
Follow
each inhale and exhale, and don't concern yourself with analyzing your breath.
Instead, allow yourself to feel it and center your awareness on the flow. Your
mind may begin to wander, so you'll need to be careful not to get distracted.
Acknowledge the distracting thoughts and gently bring your mind back to the breath. When you're done, open your eyes gently and notice how your body feels.
That’s the simple process of daily meditation sessions, for men. You’ll need to be consistent to gain the full benefits of this practice, this is not a quick cure for any ailment, so don't treat it as such. Some people may feel revived after just a few sessions, as for others it may take many sessions and really being committed long-term to the practice.
Final Thoughts!
Don't give up on this practice. It's easy to say after one session that meditation "doesn't work for me." Or, "it's just not my thing". Give it some time, like anything else in life, you get what you give. Give all you have to this practice when you're in your sessions, don't just go through the motions.
Practice with someone else that is looking to relieve stress as well. Try using music if the complete silence is not your thing. This is not a "get rich quick" type of thing, if you will. It takes dedication, and practice, and you will be able to focus you mind and body with more ease in time, but it can pay dividends in the end.
Please be sure to share your story and how you use meditation as a man to improve your life, so we can help our community!
References:
- https://eocinstitute.org/meditation/meditation-for-men-the-gift-that-keeps-on-giving/
- https://www.nccih.nih.gov/health/meditation-in-depth
- https://pubmed.ncbi.nlm.nih.gov/21723049/
- https://pubmed.ncbi.nlm.nih.gov/23664122/
- https://pubmed.ncbi.nlm.nih.gov/27002445/
- https://pubmed.ncbi.nlm.nih.gov/23924195/