Those who practice meditation daily must know that by doing this, you are injecting far-reaching and long-lasting benefits into your lives. Meditation helps relieve stress, help understand your pain, connect better, improve your focus and make you kinder to your own self. It is basically like any other skill. You can think of it as an activity that you've never tried before. It does take consistency and practice to get comfortable with it. But once you get a hang of meditation, it's a smooth ride for you to achieve a calm and relaxed mind. Before we discuss how to practice this technique and the meditation effects on the brain and body among other things, let us first tell you what is meditation and what it can do to you, to help you understand it a little better.
What is Meditation?Meditation can be called a consciousness-changing technique that has several benefits for psychological well-being. In this technique, a person focuses the mind on a particular object, thought or activity to treat attention and awareness, to achieve a mentally clear and emotionally calm and stable state.
Types of Meditation:?Meditation comes in several forms that include the following:
- 1. Concentration meditation is used to focus on your mind. It's basically the foundation for all the other forms of meditation.
- 2. Heart-centered meditation is all about quieting your mind and bringing awareness to the heart. It's the energy centre in the middle of your chest.
- 3. Mindfulness meditation motivates you to focus objectively on negative thoughts as they come to your mind so that you can achieve a state of calm.
- 4. Tai Chi and Quigong are moving forms of meditation that consist of physical exercise along with breathing and focus.
- 5. Walking meditation teaches you to turn your focus to both body and mind as you breathe in time with your footsteps.
How to Practice Meditation?There are many forms of meditation and ways to practice it. But if you're a beginner at it, this is a great way to start practising meditation: Step 1: Choose a quiet spot where you don't find any distractions. Make sure you turn off your phone, television and other such distractions. If you wish to play some soft music, select something that is calm and repetitive. Step 2: Set a time limit to meditate. If you're very new to it, you might want to stick to a shorter time of five to ten minutes. Step 3: Pay all your attention to your body and get comfortable in whatever position you like. You can sit cross-legged on the floor or in a chair as long as you feel you can sit comfortably for several minutes at a stretch. Step 4: Focus on your breathing. Take deep breaths that expand your belly and then exhale slowly. Pay attention to how each of your breath feels inside you. Step 5: Notice all your thoughts as they come to you. The whole purpose of meditation isn't just to clear your mind because your mind will inevitably wander. You must focus on gently bringing your attention back to your breath whenever you realise your thoughts are drifting. Don't judge your thoughts or try to analyse them. Direct your mind back to your deep breathing instead
How Does Meditation Affect Physiologically and Psychologically?When you make use of meditation in your daily life, it alters your view and response to your surroundings. Meditation can have both physiological and psychological effects on an individual
Some of the physiological effects include:- Lowered state of physical arousal - Reduced respiration rate - Decreased heart rate - Changes in brain wave patterns - Lower stress levels
Some of the psychological, emotional and health-related effects include:
Tips for Meditating:When you make use of meditation, there are some basic tips that you should keep in mind, especially if you're entirely new to it. Here is what you should remember:
- 1. Start Slow: Always start with a short session when you're a beginner at meditation. Once you get comfortable with it, only then work your way up progressively to longer sessions.
- 2. Set a Schedule: Try to fix a certain time to indulge in meditation for mind relaxation and follow it daily. Ideally, doing it for a few minutes first thing in the morning would work best.
- 3. Get Comfortable: You can meditate in whatever position you like - sitting cross-legged, on a chair, or lying on your bed. It's important to be comfortable in your position before you begin meditating. You won't be able to concentrate if you're getting uncomfortable, stiff or restless.
- 4. Focus on What You're Feeling: Breath naturally and always notice the feelings and sensations that you are experiencing as you breathe in and breathe out.