Meditation is an old practice that helps to improve awareness, concentration and compassion. It is a simple practice to understand however, it might take a bit of time before to have benefits from it.
The origins of meditation go back to the Indian sub continent from approximate 3500 BCE. It was lately introduced in Ayurvedic practices in India and used on traditional medicine therapies in Japan and China.
Meditation can be used to reduce stress, anxiety, depression and mood disorders. It is considered a complementary medicine for body and mind and it can produce a deep state of relaxation of both.
The benefits of relaxation can help the practitioner to calm down during the day and to manage stress and related symptoms.
There are different types of meditation which are going to be illustrated in this article that might help someone that might be interested to start this practice.
Mindfulness meditation focuses on breath, visual objects, sounds and body sensations. The main goal is to use those aids to be able to pay attention to your mind without judging your feelings.
Here are some steps to follow to practice:
- Choose a quiet place making sure to have less disturbance you can.
- Sit straight using a cushion or a chair without tense up.
- Focus your attention in an anchor like breath or a part of your body.
- If your mind wonders try to fluidly go back to your process acknowledging the distraction which is also part of the process.
The average time recommended is 20 minutes per day but there isn’t any time restriction. It should be also more helpful to start with a group or a guidance in a class or using an app.
Spiritual meditation is practiced mostly in a religion contest at home or in a worship place. It is mostly used in Eastern religions such Hinduism, Buddhism and also Christian faith and by people that seek a spiritual connection. Essential oils are also used to intensify the spiritual interaction like sage, cedar or sandalwood.
Movement meditation is not like traditional meditation which is focused on your breath in a still position, instead various slow movements are involved with a slow and mindful pace. The focus of the practice is more on the body motions rather than the goal of the movement like, to be more mindful of your leg muscles as you move the feet against the floor.
There are many ways to do it, some people use meditation while they are walking or practicing Thai chi.
Some techniques might include:
- Put your hands on your body and while breathing in and out feel the movements of breath with the arms’ extension and return of your arms’.
- Sit on the floor and take attention to your body while doing crunches and bends align the breath with your movements.
- Try to notice sensations or feelings starting from the top of the head and moving to other body parts until to reach the tip of your toes. Keep your pace ignoring how fast or slow you are going.
- Move around the area you are in and notice the sensation of your body parts like your hips, legs or stomach as you start to take steps.
Mantra meditation is a type of meditation which utilizes a word or a phrase to use during meditation to help to free your mind. Many people have benefit from this type of meditation since it helps to improve concentration and awareness. When the mantra is repeated loud or in silence, it helps the mind from stayed focused in a deeper meditative state.
Repeating also regularly a mantra that reflects your perspectives can increase the chance of awareness to your intentions.
Some mantras are simple syllables or vowel sounds like “om” or “Hum”, but there are other that express a specific goal or an intention like ” My body is full relaxed”. It is not much important the length that you meditate as far you keep it regularly.
Transcendental meditation is the most popular type of meditation and is taught by certified teachers with a standard course.
It is not a method of relaxation related to religions which involves the use of silent mantras for about 15-20 minutes twice a day sitting with closed eyes. It was introduced by the Maharishi Mahesh Yogi in the mid 1950s and practiced also by many celebrities. The mantras come from the Indian Vedic religion and it is assigned by the teacher at each time of instruction.
Transcendental medication generates as some studies have shown a higher metabolic activity in the front and parietal part of the brain improving alertness and functionality. Other studies have also found that TM can reduce chronic pain, anxiety and high blood pressure.
The bottom line
Meditation is a practice which can offer many benefits like better focus and concentration, physical health, decrease stress and reduce symptoms of anxiety and depression It gives best results if done frequently. It can be done everywhere and there are different ways to do it.
There is limited research on the negative effects of meditation however, in some people, unpleasant emotions and memories set aside from the past, can recur causing stress and other negative symptoms. Some people have also experienced headaches, weakness and dizziness.
One of the big advantage of meditation is that it is a process which trains the mind to focus and to redirect our thoughts. Some forms of contemplation can help people to improve their self-image and to have a better outlook on life.
Another important aspect of meditation is also related to help people to extend their kindness and forgiveness to others improving social relations and acquaintances.
Are you ready to start your spiritual journey. I hope to have put some good info in regard to this interesting and healthy topic. Please leave a comment or any useful tips if you like! Thank you for reading:)