This is the second article I am writing just after "Meditation and You". I hope that you have got an idea about meditation reading "Meditation and You".
In Buddhism, meditation was used by monks for the purposes of attaining Nibbana and the enlightenment. Most of the people use this as a definition of mediation. Meditation is a technique for training your mind as exercises for fitness training your body. Meditation is not just for monks and hippies. It is for all of us. Mediation plays a major role in training minds though it was mostly used by monks for ages.
“In the Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activities, not a single thing,” University of Wisconsin neuroscience lab director Richard J. Davidson, Ph.D.
Meditation is extremely different for beginners; sit for hours stationary and concentrate their mind think nothing: to have an empty mind. But if you follow the right tips and steps for practicing the meditation, you won't feel difficult. Starting from the simplest method to meditate
will help you to take an approach for great meditation practice. If you aren't a beginner, you can continue yourself with step by steps to fo further.
There are particular kinds of mediation.
1. Concentration Meditation
2. Mindfulness Meditation
3. Other Meditation Techniques
1. Concentration Meditation
In general, the simplest way to go through meditation is Concentration Meditation. Concentration meditation is focusing on something for a period of time you choose for meditation. This entails following breathe, chanting a single word: manthra, counting beads of a neckless/mala calmly, staring at a candle flame, listening only to a repetitive Gong and staring at any object you like. As focusing/ concentrating the mind is challenging, beginners might meditate for minutes and continue meditating for hours. Although concentrating is challenging, once you practice, you will love it! In concentration meditation, you have to continuously focus on an object or anything you choose. As your mind tries to get away from it, you have to refocus on your chosen object/sound. Unwanted thoughts might come into your mind; you have to let them go away, do not grant permission them to meet your conscious/ subconscious mind. Do not let your mind meander. You might fail - that is okay. Start again and this incessant procedure improves your ability of concentration.
"Meditation and Concentration are the way to a life of serenity" - Baba Ram Das
2. Mindfulness Meditation
Mindfulnessmeditation exhorts the practitioner to observe wandering thoughts as they drift through the mind. This makes the practitioner aware as a thought arises in lieu of judging them. Mindfulness meditation is not just a piece of cake: taking a seat, concentrate on the breath. You can do this while you are eating, brushing teeth, bathing, walking, sleeping. Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice, an inner balance develops.
Through mindfulness meditation, you can control your own thoughts within just a snap of fingers.
The practice of mindfulness and mindful meditation in itself isn’t difficult, once you are shown the technique, but continuing to remain present in any moment does require awareness – of when your thoughts are not present or when you are being judgemental of your situation or surroundings, or your mind is elsewhere.
3. Other Meditation Techniques
There are various other meditation techniques. For example, a daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion. This involves envisioning negative events and recasting them in a positive light by transforming them through compassion. There are also moving meditation techniques, such as tai chi, qigong, and walking meditation. Walking meditation was initially used by Buddhist monks. It still remains among them; they say that it helps them a lot for their daily process of meditation.
How to meditate
I hereby give you a simple set of meditation steps. You can follow this up and wax your procedure of meditation advanced.
1. Sit, lie, or stand as you prefer
You can choose any way among sitting, lying, and standing. But you have to choose a quiet, calm place. This is very important to get rid of the distraction. Distraction kills your concentration.
2. Close your eyes
I recommend you to close your eyes as it helps you to concentrate. Closing eyes is essential for beginners: you feel bored and give up as your mind tries to meander often. If you are a guru of meditation, you can either close your eyes or keep them opened. You can use Cooling Eye Masks or Restorative Eye Pillows if you lie down.
3. Make no effort to breathe in & out
Do not try to make an effort to breathe. Just do it as usual.
4. Focus your attention on breathing
Notice your movement of the body as you breathe. Notice the sense you feel when you inhale in and out - you feel as air passes through your nose. Try only to focus on your breathing, do not let your mind wander here and there. If you get distracted, just start again.
You can choose an object, a sound clip, a mala with beads, a chant or mantra instead of choosing to focus on breathing.
Follow this meditation process for 2-5 minutes. Sequentially you can try it for longer periods of time. Good luck with that!
How Meditation Helps You - Benefits of Meditation
1. Stress reduction
2. Controls anxiety
3. Promotes emotional health
4. Improves productivity
5. Enhances self - awareness
6. Lengthens attention span
7. May reduced age-related memory loss: such as Dementia
8. May help to fight addictions
9. Helps to have a good sleep
10. Decreases blood pressure
11. Lower blood cortisol levels
I hope this article will help you to go through meditation and have a healthy, happy life. If you have any questions and suggestions, please comment below. Share this article among your friends to help them with meditation
Oldest comments (4)
You are welcome Sina. Meditation will help you. Share your experience with mediation if you could.
I have found meditation to be very useful and I practice it everyday. I have an app that guides my practice and I've seen most of the benefits listed in your article Ishini.
Glad to hear that you use meditation