Meditation: Art for your mind, body, and soul

Overview

Are you ready to find your Zen? In today’s fast-paced and stress-filled world, people are seeking effective ways to manage their mental and emotional well-being. Meditation offers a practical and accessible tool for reducing stress, promoting relaxation, and improving overall mental health and well-being. Meditation serves as a powerful tool to transform our lives. It helps you train the mind to focus and redirect thoughts, ultimately gifting you clarity of vision and enhancing self-awareness. Let’s discuss about different types of meditation, practical tips on how to do meditation and how to incorporate mindfulness meditation into your daily routine.

History of Meditation

With its recent popularity all over the world, the concept of meditation may seem modern, but it is not. Here’s a bit of that history.

• The practice of meditation dates back thousands of years when no wellness and lifestyle influencers were touting the benefits of meditation.
• Historians believe it is in use as early as 3000 B.C. 
• The earliest written records of meditation can be found in the Vedas, Hindu scriptures dating from about 1500 B.C.
• From India, the influence of meditation spread to other parts of Asia, including Tibet, China, and Japan.
• Although Swami Vivekananda and Paramahansa Yogananda introduced the concept to the West, it wasn’t until the 1960s and 70s that people in the US and Europe became aware of it and began to use it as they became more interested in the concept of spirituality.
• In the 21st century, millions of people around the world meditate.

Understanding Meditation

The process of training the mind to focus and cultivate a state of awareness isn’t easy. Understanding meditation requires a willingness to explore and engage in the practice with an open mind, allowing us to tap into its transformative potential. Meditation invites us to observe our thoughts, emotions, and bodily sensations with non-judgmental awareness, allowing us to develop a deeper understanding of ourselves and our experiences. As our minds always seem to be caught up in the past or future, meditation helps bring our attention back to the here and now. It’s all about observing our thoughts without getting tangled up in them, which brings about a newfound clarity and insight into the inner workings of our minds. This process of self-awareness can lead you towards personal growth, improved emotional resilience, and a greater sense of inner peace and well-being.

Benefits of meditation

Now, let's talk about the perks of meditation, and there's a whole bunch of them like:

1. Reduces stress and anxiety

Meditation helps activate the body’s relaxation response, reduces the production of stress hormones and promotes a sense of calm and relaxation.

To Know More, Read - How Meditation Helps in Anxiety.

2. Enhances emotional well-being

Regular meditation can improve emotional stability and promote a positive outlook. It can help manage and control emotions more effectively.

3. Improves concentration

Meditation can enhance focus, concentration, and cognitive performance by training the mind to stay in present and re-directing attention.

4. Promotes physical health

Research suggests that meditation can have a positive impact on physical health by lowering blood pressure, improving sleep quality, boosting immune system, and reducing inflammation in the body.

5. Cultivates mindfulness and self-awareness

Meditation fosters a state of mindfulness, allowing individuals to observe their thoughts, feelings, and sensations without judgment. This heightened self-awareness can lead to greater self-understanding and personal growth.

Types of Meditation

Some popular types of meditation are listed below.

1. Mantra meditation

In this type of meditation, you chant mantras to improve concentration and keep your mind away from distractions. You can chant loudly or quietly.

2. Mindfulness meditation

As the name indicates, mindfulness meditation is all about being mindful or being aware of the present moment and the world around you instead of thinking about the past or future. The present moment is the reality. Pay attention to the thoughts and emotions as you meditate, but don’t judge them; just let them pass.

3. Guided meditation

While meditating, you imagine or think of pictures/situations that you find relaxing. Guided by a teacher, you can use as many senses as possible.

4. Transcendental meditation

In this, you repeat a mantra, such as a sound, word, or phrase, silently in your mind for 20 minutes a day. This relaxes your body and mind to reach a state of inner peace.

5. Action meditation

This is best for beginners and those who cannot sit still. Some common practices of action meditation are yoga, walking meditation, Tai Chi, and Qigong.

6. Chakra meditation

There are seven chakras or centres of energy in our body, and each has a colour. When we meditate, we visualise each chakra and its corresponding colour.

7. Vipassana

This form of meditation refers to seeing things as they are. It aims at transformation through self-observation. Focussing on physical sensations in the body helps to establish a deeper connection between the mind and body. This inter-connectedness helps promote love and kindness.

Elements of meditation

Here are some key elements of meditation —

1. Focussed attention

This takes your mind away from stressful thoughts. Choose a point of focus, such as a specific object, mantra, or even your breath. If your mind wanders, gently take your attention back to the chosen object.

2. Quiet spot

Practising meditation in a quiet spot can help you focus and enhance self-awareness. However, some types of meditation are guided or practised with sounds.

3. Posture

The posture should be comfortable and relaxed, whether you are sitting on a chair or the floor. Make sure your spine is erect with your shoulders and jaw relaxed.

4. Slow and relaxed breathing

Meditation means deep and intentional breathing to expand your lungs. As you breathe slowly, you inhale more oxygen. Focus on your breath as you inhale and exhale.

5. Consistency

Rome was not built in a day. Similarly, one must consistently and regularly practice meditation to feel its many benefits. Consistency helps train the mind over time.

6. Patience

Meditation is a skill that develops slowly. If you cannot focus and your mind wanders, do not get frustrated. Gently bring your focus back.

7. Open attitude

Allow your thoughts and feelings to come and go without any judgment.

How should you meditate?

It’s important to meditate in the right way and here’s how you should do it:

• Choose a quiet and comfortable place.
• Meditation is relaxation. So, choose the most convenient time for you and when you are less likely to be disturbed. The best time is usually in the morning hours or just before going to bed at night.
• Do it on an empty stomach or at least two hours after having a meal.
• Your sitting posture during meditation should be relaxed and comfortable with your spine straight and hands resting on your lap. You can sit cross-legged on the floor or on a chair if there’s difficulty sitting on the floor.
• Close your eyes or gently look downward.
• Feel your breath as you inhale and exhale.
• Feel your abdomen as it rises and falls or your chest as it expands or contracts.
• As you meditate, your thoughts will start wandering. Slowly come back to focus on your breath.
• Try to keep a smile on your face to feel relaxed.
• Don’t open your eyes immediately after your meditation session gets over. Be aware of yourself and your surroundings, then slowly open your eyes.

Why Does Mediation Work?

Meditation can affect our body and mind in a very positive manner. It helps to train your mind to focus or redirect your thoughts. Your awareness of your surroundings, overall concentration power, and pain tolerance increase, stress levels drop, and you sleep better and develop a positive outlook toward life. But the big question is how is meditation doing all that?

Well, cortisol, the stress hormone, is the villain that causes physical and mental stress. Cortisol releases inflammation chemicals called cytokines that become the cause of mental health issues like anxiety and depression along with physical issues like increased blood pressure, irritable bowel syndrome, and constant fatigue. Meditation reduces the inflammatory chemicals and boosts the brain's ability to sustain attention by training the prefrontal cortex. The Amygdala (a small, almond-shaped structure inside your brain) has a key role in controlling our emotional responses. Meditation helps in giving it more control and induces neuroplasticity (i.e., the brain's ability to adapt). Thanks to the calmness that meditation brings, we witness physical changes like reduced blood pressure, better immunity, and lower heart rate. And when we go to hospitals less, we spend less as well. All these benefits improve our emotional, physical, and financial well-being.

Ways to practice meditation every day

Meditation can be integrated into daily life beyond formal practice, and even a few minutes of mindfulness can make a difference.

• Engaging in activities with awareness, such as mindful eating, walking, or listening, can be a form of meditation.
• Taking short breaks during the day to pause, breathe, and centre yourself can also serve as mini-meditation sessions.
• Focus on your breathing, feel and listen as you inhale and exhale through the nostrils.
• Pay attention to different parts of your body and become aware of any sensations like pain, tension, etc.
• Prayer is also considered to be the most widely practised example of meditation.

Best Time To Practice

Experts say the best time to practice meditation can vary from person to person, but the ideal time is early morning. Meditation first thing in the morning, especially before sunrise when the world is still quiet, can be a peaceful way to start the day. It helps set a positive tone for the day and improves focus and mindfulness throughout the day. If you cannot do it in the morning, consider lunchtime meditation for the much-needed break from work and recharge for a long day ahead. Practising in the evening can also be a great way to unwind and prepare yourself for a good night’s sleep. This time is helpful if you have trouble sleeping and can release the stress and tension accumulated during the day.

The best time is the one that works for you. You should be committed and consistent and make it a daily practice. Choose a time when you are less likely to get distracted, and stick to it. You don't have to meditate for hours together; just 20 minutes/day can be enough.

Building your meditation skills

Developing meditation skills involves consistency, patience, and gradual progression. It can be a little hard when you start meditation, but with some tips, you can make it part of your life and notice its many benefits:

• Start with shorter sessions; gradually increase the duration. Don’t jump into 30-45 minutes immediately.
• Find the right time when you can relax and sit for meditation and stick to the time.
• It’s normal for your mind to wander during your initial meditation sessions. When this happens, observe the wandering and slowly bring your attention back to the object of focus.
• Consider using guided meditation apps or attending meditation classes to learn and refine different techniques.
• There are different types of meditation, so find out which one works best for you.
• Journaling about your experiences and challenges can also deepen your understanding and progress.

Myths

Some common myths about meditation are listed below.

1. You must sit cross-legged

Not necessary. You can sit cross-legged on the floor, on a chair or sofa with your feet flat on the floor. What’s important is that the posture should be comfortable and steady, your spine erect, and your neck, shoulders, and head should be relaxed.

2. You must meditate for hours

You don’t have to sit for hours to experience it. Just 20 minutes in a day is enough. When you practice it daily, the quality of your meditation will improve, and you will experience the benefits.

3. Meditation is for old people

Meditation can improve the lives of people of all age groups. There’s no entry or exit age. Meditation keeps the mind clean, calm, relaxed, and stress-free.

4. Meditation is concentration

On the contrary, meditation helps improve focus and concentration. Meditation is relaxation. When the mind relaxes, we can concentrate better.

5. Meditation is difficult to do

Meditation just takes time and practice. It may be difficult in the beginning, but with practice, you will enjoy doing it.

6. If you meditate, you will become a monk

You don’t have to give up your material life for meditation. Anybody can do it. In fact, meditation improves the quality of life. When your mind is relaxed and happy, you can spread happiness around you.

Conclusion

Meditation is a powerful practice that offers numerous benefits for mental, emotional, and physical well-being. By training the mind to be present and cultivating inner awareness, meditation can enhance the overall quality of life and foster a sense of peace, clarity, and balance in daily existence. So, go ahead and embark on this transformative journey of self-discovery. Find the meditation methods that resonate with you, and watch your life unfold in beautiful ways. To feel the power of medication, it’s essential to know how to do meditation in the right way.

Frequently Asked Questions

1. Can I learn to meditate on my own?

Anyone can learn to meditate on their own, but taking an online meditation course and receiving guidance from a meditation teacher is far more effective. Guided mindfulness mediation is perhaps most recommended for beginners.

2. Does guided meditation work?

Guided meditation works best as a means of introducing beginners to meditation practice, or as a way of introducing advanced meditators to a new style of practice.

3. Is there any maximum limit as to how much we can meditate?

Do only as much as necessary. Meditation is like taking a bath. To wash the mind, you need meditation.

4. Some people have positive thoughts, while some have negative thoughts. How does one control this?

You can control this by keeping a stress-free mind. If you have a stress-free mind, your thoughts will be positive.

5. How can I get better at meditation?

To get better at mediation, you need to practice consistently.

6. How do I make meditation a habit?

Meditation needs time, patience and consistency. It cannot happen overnight. There are many ways to make it a habit. Start with 5 minutes and slowly increase the time to 20 minutes every day. Select a convenient time – morning, afternoon, or evening, and stick to it. Start with guided meditation, and once you are comfortable, you can practice it on your own. It will take time, and you should have patience to make meditation a habit.

7. What is the difference between meditation and mindfulness?

Mindfulness is a type of meditation that makes you aware or mindful of the present moment. It makes you aware of your thoughts, feelings, and sensations in the present moment without being judgmental. Meditation, on the other hand, is a broad term that refers to practices that will help you relax, concentrate, and take you to a state of awareness.

8. Should I meditate with my eyes open or closed?

Keeping your eyes closed while meditating helps you to relax and focus on yourself and your thoughts and feelings. It reduces disturbances and distractions and creates a deeper connection with your thoughts and emotions. However, you can also meditate with your eyes open. Follow the approach that is most comfortable and effective for you.

9. How long should I meditate for?

Meditation doesn’t need long hours. Practising 20 minutes each day is fine, and with daily practice, the quality of meditation will improve. Start with 5 minutes, then gradually increase the time. Don’t push yourself too hard to achieve the benefits quickly. It takes time, patience and consistency to experience inner peace.

10. Is there a wrong or right way to meditate?

When meditating, you should sit in a comfortable posture in a quiet place. Ideally, you should keep your eyes closed to focus on yourself and your thoughts. Feel your breath as you inhale and exhale. If you are a beginner, you can start with guided meditation with instructions, which will be easier for you. There are many videos online which can help you.

Source: Healthline, headspace, mayoclinic, Mindworks.org