03/20/2022
Meditation:
A Beginners Guide for Everyone
One of the major eastern techniques that has begun to gain traction in Western society is meditation.
In fact, it benefits individuals all around the world, both mentally and physically. So, why aren't all of us meditating? It's possible that not everyone is aware of all the wonderful advantages, such as enhanced relaxation and reduced worry and despair. This article includes a list of just a few of the many advantages of meditation as well as directions for getting started with your own meditation practice.
This article is divided into two parts. First, we'll go through the advantages of meditation. Following that, we discuss how you might begin your own meditation practice. We urge that you read the following section if you are unfamiliar with the various advantages of meditation. It will encourage you to continue with your practice. Feel free to skip ahead if you're already familiar with the advantages of meditation.
MEDITATION'S BENEFITS
Many research on meditation have been conducted in the previous decade to attempt to understand its benefits and how it manages to assist us so much, both mentally and physically.
Meditation research has shown that meditating for a short period of time enhances alpha waves, which helps us feel more calm, while also reducing anxiety and sadness. Alpha waves go through cells in the cortex of the brain, where sensory information is processed. These waves help us focus by suppressing irrelevant or disturbing sensory information. We focus better when we have more alpha waves.
Rob Nairn defines meditation as a condition of "bare attention" in his book "What Is Meditation?" "It is a very aware and competent state of mind since it demands one to be mentally present and 'with' whatever happens in and around one without adding to or subtracting in any manner," he continues.
Meditation offers several health advantages. Interestingly, persons who suffer from chronic pain might use their greater capacity to focus to alleviate their discomfort by choosing not to focus on it. It can also aid with anxiety, sadness, stress, sleeplessness, HIV/AIDS, and cancer, among other health issues. It can also boost the immune system, making us less susceptible to illness.
Meditation has also been found in studies to aid in the reversal of heart disease. In a study published in the journal Stroke, 60 African/Americans with artery hardening were encouraged to meditate for 6-9 months. The thickness of the artery walls was significantly reduced in those who meditated. Those who did not meditate had a thickening of the skin. The finale was a bit of a shocker. Meditation has been shown to reduce the chance of having a heart attack by 11 percent and the risk of having a stroke by 8-15 percent.
Meditation is also beneficial to our thoughts. It teaches us how to regulate our thoughts more effectively. This allows us to silence those pesky negative thoughts that arise from time to time.
According to a 2007 research published in PLOS Biology titled "Mental Training Affects Distribution of Limited Brain Resources," regular meditation leads to greater attention spans.
In a 2008 study published in PLOS One titled "Regulation of the neural circuitry of emotion by compassion meditation: effects of contemplative competence," researchers discovered that individuals who meditated had higher levels of empathy-related brain regions.
Meditation improves our attention, spontaneity, and creativity, as well as our happiness and peace of mind. During acting training, actors get firsthand experience with the impact of meditation on creativity. They begin by meditating before acting on their creative urges. It may appear strange at first, but the effects are incredible. Once the mind is cleansed of clutter, creativity bursts forth.
Finally, meditation can assist us in discovering our life's purpose. Meditation can help us develop a fresh perspective on life, free of our own egoistic perspective, by diverting our attention inwards and focusing only on our own being for lengthy periods of time. There is no greater approach to answer the philosophical question, "Who am I?" than via meditation.
But enough about meditation's numerous advantages. There are a plethora of different websites that explain meditation and how it might benefit you. Let's get started on figuring out how to accomplish it.
GETTING STARTED WITH MEDITATION
There is no one-size-fits-all approach to meditation. Begin by letting go of whatever expectations you might have about the procedure. Simply sit comfortably on the ground, on a pillow, or in a chair for the first few times and try to calm your thoughts. Many things will likely go through your mind, including laundry, food, money, the kids, school, the weekend, and so on. Don't put up a battle with your ideas. They're completely natural. Notice, accept, and then gently bring your concentration and attention back as they move through your mind. In a minute, you will receive a more complete explanation. The longer you practice meditation (not in a single sitting, but over the course of your life), the more you will be able to quiet your mind, relax your mind, and focus.
Now we'll try to answer some of the questions we expect you to have.
After I've meditated, how should I feel?
You're probably curious if you're "doing it properly." The majority of newcomers share this sentiment. It's natural to question if you're sitting properly, breathing properly, or concentrating on the appropriate thing. None of it matters in the end. You're probably doing it properly if you feel better after meditating.
Is it difficult?
It actually isn't, as long as you don't go in with any preconceived notions. Don't expect to be able to sit in absolute peace the first time around. If you don't, that's completely OK. Meditation is a personal experience for you and only you. It's one-of-a-kind to you. Allow it to be anything you want it to be, just for you.
When you first begin meditating, you may find it difficult to stop all of the inner chatter that runs through your mind from moment to moment. This is a challenge that we all go through. You're not on your own. The idea is to embrace it as part of who you are now, and that you are merely going through a personal development, rather than fighting it.
You will eventually learn to relax your thoughts. There is nothing you need to do to improve your meditation. It's pointless to attempt to hurry things up. It's enough if you meditate every day (even if it's only for 10 minutes).
What is the best posture for me to meditate in?
Meditation may be done in a variety of ways. Sitting on the floor, on a cushion, or in a chair are all options. You have the option to lie down, stand up, or even stroll about! Some monks really walk while meditating. Put yourself in whatever position is most comfortable for you.
When I'm meditating, how do I breathe?
Take a regular breath. Breathe using your diaphragm if possible, which ensures that air reaches the very bottom of your lungs. Diaphragmatic breathing is what it's called. For singers, it's an excellent tool. Your stomach should push out and then sink back in to see if you're breathing this way. You may breathe anyway you like, but diaphragmatic breathing is highly calming and restorative in and of itself. It may be unpleasant at first, but it will grow easier as your diaphragm strengthens (it's a muscle). This is a type of breathing that yoga practitioners are well familiar with. If you want to witness it in action, children, particularly newborns, breathe in this manner naturally.
By resting on the ground, placing your hand(s) on your stomach, and trying to push your hand up by inhaling deeply into your abdomen, you may practice breathing utilizing your diaphragm. That will give you an idea of how it feels, and you can then adjust your position to try to replicate it. In any case, don't worry if you can't keep it up while meditating. Everything will happen when it is supposed to.
Don't worry if you yawn while meditation. It's quite normal. The body yawns naturally when we perform a lot of deep breathing and attain a calm condition. Don't resist it or doubt your capacity to concentrate.
Should I shut or keep my eyes open?
Whichever option you select. Keep in mind that the exercise does not need you to fall asleep. You're attempting to maintain your alertness and maintain your concentration and attention. If you're sleeping, you're doing neither (and, unless you're lying down, you could fall over). Because of dust and other factors, it's difficult to keep your eyes totally open, and our eyes naturally dry up. At the very least, you'll have to blink. It may be beneficial to close your eyes to concentrate on what is going on inside your body.
What am I going to do with my hands?
There are a variety of viewpoints here, and it's uncertain if one strategy is superior to another. Holding particular shapes with your hands or placing them in different locations will have varied consequences depending on your beliefs. If you're interested, you're welcome to look into the many options.
Place your forearms or the backs of your hands, palms up, thumb and wring-finger touching, across your knees (if you're seated on the floor). Another common posture is to sit in an oval form with your hands in your lap.
The back of your right hand rests in the palm of your left hand, fingers atop fingers, and the two thumbs softly contact, producing an oval.
To be honest, any position will suffice. If you want, put your hands on your knees. The majority of people like to have their hands facing up.
Should I meditate in a specific location?
Choose a peaceful location where you won't be interrupted. Meditation needs sustained focus, and if your mind is continually wandering, it will be difficult to practice until you get more expertise. With practice, your attention will improve to the point that you will be able to meditate anyplace.
When should I go out and practice?
Most books and professionals recommend meditation first thing in the morning, when our minds are fresh. You'll be able to concentrate better, and you'll be less prone to fall asleep. If practicing in the morning doesn't work for you, try practicing in the evening. Meditating has far too many advantages to be avoided simply because you are unable to do it at the "perfect" moment.
GETTING CLOSE
We cover the fundamental stages to get you started now that you've worked out how your body wants you to sit and what feels natural to you for meditation. It's expected that you've already set aside some peaceful time and a spot where you won't be interrupted to meditate.
Depending on how long you want to meditate, set a timer for 10-15 minutes. For the first few occasions, you should not meditate for more than 15 minutes. The timer will keep you focused and prevent you from becoming distracted by the passage of time. Because you may become more sensitive to noise, use a timer that beeps gently.
Begin by setting your timer and then getting comfy.
Start by concentrating on your breathing. Become aware of how it flows in and out of your body with ease. Concentrate on it, especially the transitions from inhale to exhale. Imagine your breath traveling in and out of a building, with the door opening and closing in both directions.
Thoughts will pop into your brain now and again, probably fairly often at first. Your mind has a natural ebb and flow. Accept it as well as yourself. Both your mind and body are aware of what they are doing. Return your attention to your breath after acknowledging the thought(s).
You may count your breath if you choose. Begin by counting each breath and exhale as a distinct count. Attempt to reach ten. If your mind wanders, begin counting backwards from one after you've refocused on your breath. Start again at one when you reach 10.
After you've reached 10 a few times, try counting each inhale and exhale as a single count. Attempt to reach ten once more, as explained in step 5.
If you reach 10 during step 6, try focusing just on your breath and body instead of counting. Don't be concerned if this appears to be impossible. It will take time, but you will get there.
That concludes our discussion. You will see the advantages of meditation more immediately if you meditate more frequently. You'll see that you may easily get to step 7 within a short time. You'll also note that when you learn to focus, you'll be able to complete the steps faster.
You might then broaden your practice by focusing on a single word or mantra. A excellent slogan to utilize is anything that inspires or motivates you. For the length of your practice, repeat the mantra silently in your brain.
The most difficult aspect of meditation is perseverance. Many people give up because they believe they "won't be able to achieve it." Let go of your expectations if you're feeling down. No one will judge your meditation if you don't have such expectations. It's solely for your own well and advantage. You will get there if you stay with it for a few months.
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