This post will serve as an introduction to meditation, including a definition of meditation, benefits of a regular practice, and the different types of meditation. Try out a few different meditation techniques to see which one(s) you like best.
What is Meditation?
Meditation is tricky to define because the word encompasses a broad spectrum of practices. Typically, meditation is utilized to quiet the mind. The intentions and methods of meditation are what differs from person to person. Some meditate to become closer to a higher power or for spiritual reflection, while others simply use meditation techniques for relaxation and stress reduction. Wherever you fall in this spectrum, meditation can be used to manage stress, reduce negativity, increase self-awareness, and even assist with some medical conditions [1]. Yoga and meditation have very similar mental health benefits. Ideally, meditation should be practiced daily, but a consistent practice is much better than a sporadic one.
Types of Meditation[1]
Most types of meditation below requires a quiet environment, comfortable seating position, and focus. You do not have to sit with your legs crossed, on the floor, or on a pillow unless you want to. Your gaze can be softly focused on something or closed. As long as you are focused on clearing the mind, then all other variables are up to you. Remember, if thoughts enter your mind, that's okay! Just try to regain focus back on your meditation.
Transcendental meditation is probably what you think of when you first think of meditation. Transcendental meditation is when you focus on a mantra, your breath, or clearing your thoughts to achieve stillness in your mind and body.
Guided meditation utilizes audio or imagery to guide the mind into relaxing scenarios.You may visualize yourself laying on a beach and slowly melting into the sand, or imagining yourself as a flower that becomes fresher with each breath. There are many free guided meditations on YouTube.
Mantra meditation is silently meditating on a word or phrase, while simultaneously trying to eliminate excess thoughts.
Mindfulness meditation focuses on being present in the current moment. You can practice this mediation anywhere by simply observing the present instead of focusing on the past or future. If you have ever gone on a walk to clear your mind, you may have been practicing mindfulness meditation.Qi gong is part of Chinese medicine and includes physical motions. Similarly, tai chi is a Chinese martial art that matches movements to breath.
Meditation Tools
A phone application can add to your meditation practice. Most will time your meditation for you to avoid distractions about time. Some apps have built-in guided meditations, and some even turn off all sounds while meditating.
If you don't have a smart phone, you can always use an egg timer or set an alarm.
You may find it easier to focus your gaze if you have a lit candle. Incense can also make the environment more calming.
I love meditation. I suffer from an anxiety disorder, and learning to meditate saved me. Have you done any research about how it helps to lower blood pressure and reduce anxiety?
ReplyDeleteThese are great explanations of mediation techniques and their benefits. Here is an article that has some helpful information: http://stress.about.com/od/lowstresslifestyle/a/meditation.htm. What is your take on it?
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