When there are thoughts, it is distraction: when there are no thoughts, it is meditation. Ramana Maharshi
What is Meditation?
Meditation is the exercise for mind or brain, it is a scientific way of training and strengthening the mind. It is actually a well-researched and proven methodology where one practices to concentrates on one thing (can be a thought or object) and avoid distractions and get extraordinary benefits of meditation . As we have understood from one of our article on ‘Ashtanga Yoga’ further knowing what is meditation, it is Seventh of the eight limbs of Ashtanga yoga, involves concentration and meditation on a point of focus with the intention of knowing the truth about it. This deeper concentration of the mind is the instrument of self-knowledge where one can separate illusion from reality. This is actually the Power of Meditation.
The way physical exercise is necessary for a healthy body similarly meditation is necessary for a healthy mind, eventually healthy mind also helps attain healthy body. As you know from one of our previous article on ‘It’s all in the Mind’, In order to be creative, successful, or even simply peaceful and joyful on a daily basis, mental clarity is of fundamental importance. No matter what you want to do with your life, you need to be able to use your mind effectively. But the difficulty is that it is very difficult to control you mind.
Types of Meditation
Researching long on types of mediation or Techniques of meditation my conclusion is irrespective of type of meditation methodology used benefits of meditation are superlative, actually the essence remains the same. There are various meditation techniques been developed and practiced by different institutions. Some commonly practiced types of meditation are:
Mantra meditation techniques
A mantra has no meaning. It is merely a word or symbol you repeat in order to reach a meditative state. Each mantra is a vibration that puts your brain waves in tune with the rising and falling waves of the universe (light waves, sound waves, radio waves, ocean waves). Mantras are believed to have huge power of Meditation.
Mindfulness meditation techniques
Mindfulness types of meditation has become enormously popular in the West because you can practice it in any setting and it is a stress-reduction technique. Like all meditation practices, mindfulness focuses on mind-state and body simultaneously.
Zazen meditation techniques
Zazen is the Zen Buddhist practice of seated meditation. Some Zen Buddhists contend that Zazen isn’t meditation, yet other Zen practitioners believe Zazen is the meditative practice at the core of Zen. Zazen involves three intertwined elements that to the Zen Buddhist are a single thing: your posture while seated, your breathing and the state of mind arising from the act of sitting and breathing.
Qigong meditation techniques
Qigong is “life energy cultivation” Qigong is a Chinese Taoist practice that broadly speaking, combines exercises with breathing techniques. For the meditation practice, you’re going to focus your qi, which is your vital energy.
Chakra meditation techniques
In Sanskrit, chakra means “wheel” or “disk.” A chakra is a wheel of energy. There are seven of them and they start at the base of the spine and move up to the crown of the head. Each chakra corresponds with bundles of nerves and major organs. Chakra meditation is about aligning and opening the chakras. Each chakra has a sound (mantra) and a color associated with it.
Kundalini yoga meditation techniques
Kundalini yoga will release the snake-like energy coiled up at the base of the spine. That energy will rise up through the spine and to the crown. This practice adheres to dieting practices, breathing exercises and specific movements.
Vipassana meditation techniques
Vipassana is a traditional Buddhist types of meditation practice from which Western practitioners derived mindfulness. Like mindfulness and other meditations, it starts with the breath. This technique helps unleash the Power of Meditation.
Guided meditation or Transcendental Meditation techniques
Guided meditation appeals to the same need that Transcendental Meditation (TM) appeals to: the need for an instructor. However, TM requires you to spend a great deal of money on a guru while guided meditation can be as simple as downloading an app.
Power of Meditation
Worry, anxiety, and stress can be more than distractions. Constantly replaying in your mind daily problems and fears can affect your mental and physical health.
Controlling your attention as you meditate can help you feel more relaxed and at peace. And this peacefulness often lasts far beyond the meditation itself. So when stress appears hours later, you have the means to redirect it. Meditation lets you become more awake and more purposeful about your actions. It teaches you how to respond, rather than react, to situations in your life.
Meditation sounds simple. But it takes discipline to remain still in body and mind. You have to block out the world around you and quiet your thoughts. You also need to practice at least 10 to 20 minutes a day to get the most out of your meditation. Healthcare providers include meditation as part of the treatment for many conditions.
The benefits of meditation include:
· Better mood and brain function
· Lower blood pressure
· Decreased pain
· Better immune system function
There are several benefits of meditation. Many theories are there about how meditation may improve your physical and mental health. One theory is that it reduces activity of the sympathetic nervous system. This leads to a slower heart rate, lower blood pressure, slower breathing, and muscle relaxation.
Meditation for Beginners
Below shared the basic steps of how to meditate for the beginners:
1. Sit comfortably somewhere quiet (could be in your home, at the park, anywhere peaceful and quiet)
2. With your eyes open, take 10~20 deep breaths in through your nose and out through your mouth. Count each breath.
3. Close your eyes and place your hands in your lap, one hand on top of the other with the palms facing upwards
4. Close your eyes
5. Feel yourself breathe. Focus your mind on your breath coming and going through your body.
6. Let your breath go (stop controlling it and just watch the breath).
7. Count to 108 (multiples later) breaths.
8. Open your eyes and spend 5~10 minutes observing the feeling of calmness in your body and mind.
9. Feel happy for this meditation.
10. This is the best easy meditation for beginners. Enjoy it, Feel calmer…
Start meditating today and begin your journey of peace & joy.