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Main Benefits of Meditation at work or study:

  1. Improves concentration
  2. Lowers the likelihood of distraction
  3. Improves memory
  4. We are more receptive and learn more easily
  5. It is easier to exercise control of ourselves and the situation under pressure
  6. It helps to be more creative
It is unthinkable how many benefits we can get while sitting quietly, doing nothing, as it is described in Zen meditation

Deep breathing slows the heartbeat, relaxes the muscles, focuses the mind and is a great way to start meditation.

1) Take a deep breath
2) Hold your breath for a few seconds
3) Take a deep exhalation

During the breathing, pay attention to the sensations you are feeling, imagine when you breathe in, the air flow that enters into your nose, then when you hold your breath imagine the air is distributed throughout your body and when you exhale imagine the air coming out of your mouth. Visualize and then focus on a specific point facilitates the control of your thoughts.

It is important to understand that meditation is an active process.

The art of focusing your attention on a single point is hard work, and you must be committed intentionally!
If you find it difficult to visualize, you can count instead:
one when you breathe in, two when you breathe out and one when you breathe in, and so on. It is normal that when you meditate, suddenly thoughts of any kind come into your mind but do not get nervous or annoyed, just acknowledge your thoughts and keep on your meditation.
Meditation with a candle. Meditating with closed eyes can be difficult for beginners.
You can then light a candle and use it as a point of focus. This allows you to strengthen your attention with a visual signal and can be very effective. How to do it?