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Complete Guide on Meditation

Updated: May 11, 2022

Everything you need to know about meditation with easy video guide

 

Today we all need to deal with the stress of our hectic daily lives and there are many techniques you can use, but one of the oldest techniques still used today is meditation.


Many people think that it is just about sitting down with crossed legs, taking deep breaths in and out like a yogi...


person practicing meditation

How to meditate properly? What is this all about? These questions and others may come to periscope once you start your meditation practice. We will answer them all within the article.


Table of content:


What is Meditation?


Meditation is a technique to attain higher states of consciousness and focused attention. Simply, it is a method of self-refreshing.


We think so much in our daily lives, we seldom take a moment to appreciate reality. We spend countless hours worrying about the past or thinking about the future.


Rarely do we get a taste of what's going on right now. Meditation provides us with this perspective. We're able to look at reality from multiple angles and find peace within ourselves as well as find answers to what has been bothering us for so long.


Meditation is focusing on being present in the moment without worrying about the past or the future.


Meditation is simple but it can also be challenging, which is why we’ve described a basic meditation for beginners below.


How to Meditate?


Learning to meditate is like learning a new skill or learning to exercise for the first time. With consistent practice, you get comfortable and confident.


Once you learn how to meditate, you can practice it literally anywhere. You can meditate on your bus ride to work/school, on your evening walk, while listening to birds on the park bench, or while sitting quietly by your bedroom window.


There are several different ways of meditation, but learning basic techniques is a great place to begin for a solid foundation. Here are a few simple steps on how to meditate:


  1. Find a Quiet Place. Sit in a silent spot and turn off your phone, television, and other distractions.

  2. Put on a Timer. As a beginner, it may be easier to start with shorter sessions of 5 to 10 minutes. For both short and long sessions, we advise putting an alarm. This way you do not need to keep checking how much time has passed and can concentrate on the meditation.

  3. Get Comfortable. You can sit on the floor, in a chair, or even lay down. Make sure you are comfortable so that you can stay in the same position for the session.

  4. Focus on Your Breathing. Take slow breaths that expand and contract your stomach on inhaling and exhaling, respectively. It is important to take deep breaths from your stomach and just not from your chest.

  5. Be Aware of Your Thoughts. During meditation, your mind may roam or you may lose yourself in your thoughts. When this happens, simply notice what it is that distracts you. Take a moment and pause. Don't judge or analyze your thoughts. Simply focus on gently directing your attention back to your deep breathing.

If you are new to meditation, you can start with our quick 5 minute guided meditation here.


Remember: It is inevitable for your mind to wander!

Types of Meditation


There are lots of different types of meditation, and many different ways to meditate. Some techniques involve focusing on a specific object or activity, while other methods involve emptying your mind and being mindful of the present moment.


There are nine popular types of meditation:

  • Mantra meditation

  • Spiritual meditation

  • Spiritual meditation

  • Focused meditation

  • Movement meditation

  • Progressive relaxation

  • Mindfulness Meditation

  • Mindfulness Meditation

  • Visualization meditation

  • Transcendental meditation

  • Loving-Kindness meditation


The most common and most appropriate for beginners are mindfulness and focused meditation.


Choosing a guided meditation over unguided meditation can help with both meditation techniques.


Whatever the type you choose, meditation has several substantial mental and physical benefits.


Benefits of Meditation


It is commonly heard that: "meditation is good for you" but only a few know why.


Here, we would like to share with you some of the well-known benefits of meditation.


Benefits of meditation include:

  • Reduce Stress

  • Headache relief

  • Reduce anxiety

  • Emotional stability

  • Improved immunity

  • Helps in depression

  • Improve sleep disorders

  • Increase self-awareness

  • Help maintain blood pressure

  • Increased memory, focus, and attention

Here's our video to learn the science of meditation and the mechanism of how you can rewire your brain.


History of Meditation


Meditation is an ancient practice that is believed to have originated in India several thousand years ago and was made popular in other parts of the western world through hippie culture in the 20th century. Today, the popularity of meditation has grown dramatically in the U.S.


Religions such as Buddhism, Hinduism, and Jainism practice meditation and are one of the core beliefs. Besides religious and spiritual purposes, meditation is also practiced for its other emotional, mental, and physical benefits.


Because of its healing impact, meditation is incorporated into several different therapies and treatments including those for stress reduction, depression, anxiety, sleep disorders, and other mental health conditions.


Useful Tips for Meditation

Before you begin your journey toward meditation, there are some tips you should keep in mind. Follow these tips and enjoy your deeper meditative state.

  • Start slow with short sessions of 5 to 10 minutes so that you can hold your attention.

  • Finish your meditation with a positive intention. For example, imagine a problem-free day while waking up. Or dream of a peaceful evening before sleeping soundly through the night. After ending your meditation, take a few minutes to slowly open your eyes.

Lastly, there are so many forms of meditation so remember if one isn’t working for you, try another one.


But also remember to give yourself time and be consistently patient to see what suits you.


Conclusion


Meditation is one of the best solutions available to humanity right now. Apart from the benefits that it provides us as individuals, we should also be aware of its universal benefits, from which our lives as a society will be greatly benefited. It can help us grow in our spiritual personality, get rid of stress, and solve the problem with more harmony.


Meditation is good for everyone, no matter which religion you follow or how old you are, anyone can meditate.



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