In How-To, Physical & Mental Health

How to Meditate: An Essential Guide

We often hear of ancient and modern meditation practices as the best way to reduce stress in our everyday lives. However, most people don’t really know where to start. The good news is that you can teach yourself how to meditate today, right now!

What is Meditation?

Meditation is an ancient practice that involves an individual training the mind or inducing a mode of consciousness, either as an end in itself or to achieve some benefit. This article will explain how to meditate, and the different types of techniques and benefits associated with meditation.

You can also define meditation as a wide variety of practices, like the term “sports” which uses different techniques that are designed to build life force, internal energy and promote relaxation. They can also develop love, forgiveness, generosity and patience. An ambitious form of meditation aspires to effortlessly enhance single-pointed concentration that is meant to enable the individual to enjoy a permanent sense of well-being while taking part in any natural activity.

The meaning of meditation varies in several contexts. Meditation has been practiced since pre-medieval times as an element of numerous religious beliefs and traditions. The process involves an inner effort to self-regulate the individual’s mind in a certain way. Meditation is normally used to relax and clear the mind as well as clear a variety of health issues, such as depression, anxiety and high blood pressure. It can be done in active manner or while sitting. For example, Buddhist monks include awareness in their daily activities as means of mind training. Prayer beads and other ritual objects are often used during meditation to keep track or remind the individual about certain aspects of the training.

How to Meditate For Beginners

It’s not too difficult for beginners to learn how to meditate. You begin with simple procedures and with time you’ll be able to connect your mind and soul either performing an activity or simply relaxing.

  1. Lie down or sit up comfortably. You may probably want to consider investing in a meditation chair.
  2. Close your eyes.
  3. Don’t make an effort to control your breathing, just breathe naturally .
  4. Put your attention on your breathing and how your body moves during inhalation and exhalation. Take note of the body movement as you breathe. Notice you chest, rib cage, belly and shoulders. Don’t make an effort to control your breathing; just put your attention. If your concentration wanders, simply return it to your breathing. Try this meditation practice for at least 2-3 minutes to start, then try for longer periods.

These are easy tips for how to meditate properly.

If stress has got you feeling worried, tense and anxious, consider trying the different forms of meditations. Spending just a couple of minutes meditating can restore inner peace and calamity. Anyone can practice meditation. The process is inexpensive and simple, and it doesn’t need any special equipment.

You can also practice meditation anywhere, whether you are out taking a walk, waiting in the doctor’s office, riding a bus or in the middle of a heated business meeting. Morning meditation is very important to kick-start your day in the best possible mood.

Understanding Meditation

Meditation has been around for thousands of years, practiced by different religions, cultures and traditions. It was originally meant to help gather an understanding of the mystical and sacred forces of life. Today, meditation is widely practiced to relax and reduce stress.

Meditation is regarded as a form of mind-body harmonizing medicine. It provides a tranquil mind and deep state of relaxation. During meditation, an individual focuses their attention and eliminates the stream of mixed thoughts that may swarm the mind and cause stress. The process results in enhanced emotional and physical well-being.

Benefits of Meditation

There are numerous benefits of meditation. Mediation can offer you a sense of peace and balance that has a range of benefits for your health and overall well-being. These benefits don’t dissipate after your meditation session. Meditation can help take you through the day calmly as well as enhance certain medical ailments.

Meditation and Emotional well-being

During meditation, you eliminate the information overload which builds up each day and contributes to stress.

Emotional meditation benefits include:

  • Gaining a different perspective on stressful situations.
  • Generating skill to manage stress.
  • Enhancing self-awareness.
  • Reducing negative emotions.
  • Concentrating on the present.

Meditation and medical conditions

Meditation may also be helpful if you suffer from certain illnesses, especially those that can worsen because of stress. Although an increase number of scientific research reports suggest a number of health benefits of meditation, some experts believe it’s not yet possible to come up with conclusions about the health benefits of meditation.

With that taken to note, some research experts suggest that meditation can help people manage the symptoms of ailments like:

Make sure you consult you medical practitioner about the pros and cons of performing meditation if you suffer from any of these conditions. In some cases, although rare, meditation can worsen certain symptoms that are associated with different physical and mental health conditions. Bear in mind that meditation is not a substitute for medical treatment, but may be useful to other treatments.

When learning how to meditate, one of the basic steps is to know the different types of meditations.

Types of Meditation

Meditation is a broad term for different ways to relax your state of being. There are various types of meditation and relaxing techniques which have meditation elements. They all share a common objective in achieving inner peace.

Forms of meditation include:

  • Guided meditation: Also referred to as guided visualization or imagery, in this form of meditation you depict mental images of situations or places you find relaxing. Use as many senses as you can, such as sights, smells, textures and sounds. A teacher or guide may lead you through this process.
  • Mantra meditation: You slightly repeat calming words or phrases to mitigate distracting thoughts.
  • Mindfulness meditation: This form involves being mindful, or having acceptance and increased awareness about living in the present. With mindful meditation, you widen your conscious awareness. You concentrate on your experiences during meditation, like your breathing.
  • Qigong: A practice that generally unites meditation, physical movement, relaxation and breathing to maintain and restore balance. Qi gong is part of Chinese traditional medicine
  • Tai chi: A form of moderate Chinese martial arts. In this form, you perform a series of postures and movements in a slow manner while breathing deeply.
  • Transcendental meditation: This a natural an simple meditation technique. In this form of meditation, you repeat a personally assigned mantra silently, such as a sound, phrase or word in a certain way. This way you’ll allow the body to reconcile in a condition of profound relaxation and rest as well as allowing your mind to reach a state of peace without the need for effort or concentration.
  • Yoga: In yoga you perform a variety of postures, movements and controlled breathing procedures to promote flexibility in the body and enhance a calm mind. When moving through the different poses which require concentration and balance, you are encouraged to concentrate less on your hectic schedule, and more on the moment at hand.
  • Heart centered meditation: This type helps release all sadness and fear, allowing you to bathe in the sparkle of compassion and loving kindness. It is also referred to as the heart chakra meditation. Regular practice of this type of meditation will help heal your heart. The technique allows you to open the heart chakra and eliminate any negative energy that is present. To practice this technique, choose a quiet and tranquil place, sit down and concentrate on your heart breathing slowly and smoothly.

Other Meditation Techniques

There are several other meditation techniques, and these have varying benefits to the human body. For example, daily meditation among Buddhist monks concentrates specifically on cultivating compassion. This includes envisioning depressing events and casting them into positive light by converting them with compassion. Other meditation techniques which involve movement include; walking meditation and chi kung.

How to Meditate: Transcendental Meditation

Also known as the TM technique, transcendental meditation makes your life more balanced and enjoyable. The TM technique is a simple and all natural technique that is performed 20 minutes twice daily, while sitting or lying comfortably with your eyes closed.

Most people attest that this easy to perform technique has profound transforming effects. They report major benefits of enhanced focus and anxiety reduction, reduced insomnia, mood disorders and hypertension.

Chronic depression and stress are harmful to health, productivity, happiness and creativity. Based on over 350 research articles published on the effects of the transcendental meditation technique, the procedure has been found to be effective for reducing stress, depression and anxiety. The studies also noted an increase in brain functionality.

Learning how to meditate is fairly easy, and it provides a relaxing, enjoyable experience. It is not based on religion, lifestyle or philosophy. Well over 6 million people globally have learned and mastered how to meditate—people of different cultures, religions and all ages.

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