The popularity of Meditation is increasing as more people discover its benefits in their regular life.
What is Meditation?
Meditation can be defined as a set of technique – such as mindfulness, or focusing their mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.
Meditation is a simple process of focusing on your own mind and not fighting with the mind nor trying to control it either and it offers time for relaxation and heightened awareness in a stressful world where our senses are often dulled.
Meditation encourages and develops concentration, clarity, emotional positivity, and a calm seeing of the true nature of things. It trains your mind to slow down, relax, and stay positive.
Meditation is something everyone can do to improve their mental and emotional health. When you meditate, you are fully awake and alert, but your mind is not focused on the external world or on the events taking place around you.
There are many benefits of practicing meditation regularly which extend into improved quality of life and enhanced your state of mind.
Types of Meditation
Meditation can take on many different forms, but there are two main types.
Focused meditation and open monitoring meditation.
In Focused methods, you focus all of your attention on a specific object while tuning out everything else around you. Focused methods include paying attention to the breath, to a mantra, and single point meditation.
This type of meditation may increase positive emotions and has been linked to reduced depression, anxiety, and post-traumatic stress.
Open monitoring methods include mindfulness, shikantaza and other awareness states.
Mindfulness is a form of meditation that urges practitioners to remain aware and present in the moment. This is where you pay attention to all of the things happening around you and you simply notice everything without reacting.
Mindfulness meditation is something people can do almost anywhere.
Benefits of Meditation
Research has shown that meditation can have both physiological and psychological effects. Some of the positive physiological effects include a lowered state of physical arousal, reduced respiration rate, decreased heart rate, changes in brain wave patterns and lowered stress.
Here are Major Benefits of Meditation
Meditation help you develop a stronger understanding of yourself, helping you grow into your better version.
Better stress management skills
Stress reduction is one of the most common reasons people try meditation.
Improved emotional well-being
Meditation improved self-image and more positive outlook on life.
Less stress translates to less anxiety.
Improvement in working memory and intelligence
Regular meditation may increase memory and mental clarity.
Meditation helps increase the strength and endurance of your attention.
Help Against Addiction
Meditation develops mental discipline and willpower, this can help you recover from addiction and other unwanted habits.
It improves your Sleep and Productivity
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How to meditate: Simple meditation
This is a simple meditation exercise
1. Find a comfortable place to sit : Keep your back straight and neck should be relaxed. Meditation can be practiced anywhere, as long as you’re comfortable.
2. Close your eyes and focus on your breathing. : Bring your attention to your breathing. Make no effort to control the breath.
3. Follow your breath for two minutes with each inhalation and exhalation, just observe the rising and falling sensation that it creates in your body.
4. With inhale and exhale , focus on how the lungs expand and contract, the breath moving through your nasal passages.
5. Bring your attention back to your breath if it wanders.
Time : 2 to 5 Min (Initial Level)
Myths of Meditation
1. Meditation is difficult.
Meditation is pretty simple and something everyone can do to improve their mental and emotional health.
2. Chances of doing it wrong.
The only wrong or bad meditation is the one you don’t do at all. Meditation is pretty simple.
3. Meditation is a spiritual or religious practice.
You can practice meditation without needing to believe in anything. Many people of many different religions practice meditation without any conflict with their current religious beliefs.
4. Need to be in a temple, or a special place
Meditation can be practiced anywhere, as long as you’re comfortable.
5. Meditation is escapism.
Meditation will not make you run away from your problems but get in touch with your true Self.
6. Not enough time to meditate
You can start with as little as 1-3 minutes a day.
7. Meditation is only for stressed out people.
Anyone can do Meditation and not just for stressed out people. Meditation helps improves concentration, decreases blood pressure, improves sleep, and has even helped people with addictions.
8. Need a mantra to meditate.
Mantra-based meditation is only one form of meditation. There are many methods of meditation such as paying attention to the breath or single point meditation.