People who practice meditation often say that it changed their life. And it helped them find peace within themselves. And hey, scientist agrees with this claim. Confirming that meditation not only reduces stress but also improves your physical well being. It’s also a good exercise for the brain.
All right, so you are ready to give it a shot! But you have no idea where to begin and what to do. Don’t worry. This guide will definitely help you out. Let’s take a close look at the top meditation techniques.
Meditation is a very personal process.
Thankfully there are several techniques to chose from to find your cup of tea.
But the first step here is not figuring out which method works for you. It’s preparing for this experience. Choosing the place where you will be meditating and that the environment is suitable are both critical.
Meditation requires a certain atmosphere. And a good amount of time.
So make sure you won’t be interrupted or distracted by anything or anyone. If you going to do it at home, it is better to wait until you are alone.
Don’t forget to turn off your TV and any other noisy devices.
Put your phone on silent too. Unless you want it to play music like calming meditating music to help you concentrate more. Meditating outside is also great. Especially, if you choose a park or any other pictures location. Just ensure that you have privacy there.
The clothes you wear during meditation are also very important.
They should be loose-fitting and comfortable.
If you end up meditating somewhere else than at home this rule still applies.
Of course, you want to look great in front of other people, but tight or unsuitable clothing (no matter how cute it is) will only make you feel uncomfortable.
Ruining the whole experience. Meditation is a time to connect with yourself, not to show off, so stick with “cozy” shirts and pants if you want to get the best out of it.
When you are meditating you have to sit the whole time. So doing a couple of exercises will help your body.
Stretching is the best way to go. So pay special attention to stretch your neck, shoulders and lower back.
They usually get tense first. Now that you are all prepped and ready to roll it is time to learn exactly how to meditate and what top meditation techniques you can use.
Any kind of meditation is done sitting or lying down.
Seasoned meditators can assume the lotus position, which is sort of like Chris-cross applesauce. But with the souls of your feet turned up towards the ceiling.
If it is impossible for you to bend that way, just get as comfortable as you can and close your eyes.
As you practice meditation more and more you will be able to do it with your eyes open too.
Still, for beginners, it is better to start with closed eyes. Breath naturally and focus your attention on your breath and how your body moves each time you inhale and exhale.
Don’t try to control your breathing or think about its pause or intensity.
Don’t let any other thoughts distract you. Just focus on your body and yourself.
If you are completely new to meditation it is advisable to start with five minutes a day and increase the amount of time you do it every day.
Most experienced meditators can do it for 20 minutes a day. Also be sure to do it at the same time each day, so that it becomes habitual more easily.
After each session, you will feel so relaxed and calm and you will only get better at it in time. But this is just the simplest meditation you can do, and a great one to start with.
As for other techniques you can use, once you make it part of your routine, we’re about to get into that right now.
This method is not that hard.
All you have to do is focus solely on one thing. It could be breathing as I mentioned or it can be repeating one word or mantra over and over again.
Listening to a repetitive sound or even staring at one point works too. As you get to it you will realize that it is way more difficult than you thought. T
Truly focusing your mind on one thing without letting it wander from one thing to another takes time and practice.
But it brings wonderful inner harmony and a new sense of calm with it. Plus if you do this often you will find that focusing at work or school won’t be issued for you.
You can also try to practice mindfulness meditation.
This type encourages you to observe all the thoughts that appear in your mind. Your task is not to judge them you just have to acknowledge each and every one of them. And be aware of their appearance.
With repeated practice, you will notice that your thoughts and feelings move in particular patterns.
Since I have briefly mentioned these things called mantra’s we should delve further into what they are all about.
Mantra meditation simply involves repeating a specific word, sound or phrase over and over again until you silence your mind and enter a deeper meditative state.
Your mantra can be anything, but there are a few of them that are especially common and popular.
You’ve probably heard the OM Mantra.
Om is said to be the first sound heard at the creation of the universe. Pretty crazy huh?
When pronouncing each syllable fully you will feel the energy from the sound rising from your pelvis to your head. OM is also believed to unblock the throat chakra. (Which results in more effective communication skills.)
Another good mantra is sat nam.
If you are repeating it you should prolong that first and on Sat. Like Saaaat Nam.
Basically, so that Saat is about eight times longer than Nam.
This mantra translates to truth is my name. It is said to help find intuition and even improve your sex drive.
Om Tat Sat is yet another mantra you may want to memorize. It’s a hindu mantra with three words that denotes the truth.
Put it all together and you get “the infinite spirit is the only truth.”
And finally, Om Shanti Shanti Shanti is another mantra you should have under your belt.
We already know what Om stands for.
As for Shanti, it means peace in both Hindu and Buddha traditions.
This mantra calls for peace of mind, body and speech. So three Shanti means one peace for each aspect of ourselves.
And you shouldn't stop there. Even your favorite inspirational quote can be your mantra.
For instance, you can repeat to yourself the famous:
Be the change you wish to see in the world. ~Quote from Mahatma Gandhi.
I change my thoughts, I change my world ~Norman Vincent Peale.
Love is the only miracle there is ~ Osho
You can make it absolutely anything. Whether it is asking for forgiveness or showing yourself that you are strong and confidant.
That’s the beauty of meditation. You can see what is missing in your world. And figure out the one thing you need for inner balance. And then slowly build this missing component within yourself.
It’s like a superpower really. Definitely, something we should all at least give a try.
It’s like a superpower really. Definitely, something you should all at least give a try.
If you are still on the fence about giving meditation a go. Then maybe learning about the amazing health benefits it can bring you will convince you.
There has been a ton of research done on the positive effects meditation has on your whole body. In one study, over 3500 adults, researchers of the department of medicine, at John Hopkins University, confirmed that meditation significantly reduces stress levels.
Another study conducted by specialists from the department of society, at the University of Massachusetts Medical center, followed up with 18 volunteers after they have completed their 8-week meditation program and practiced daily meditation for 3 years. The study concluded that meditation reduces the symptoms of anxiety disorders, such as phobias, social anxiety and panic attacks. (Just to name a few.)
Not too shabby! Right?
Other benefits of meditation that have been confirmed by the scientific community include lower blood pressure and blood cortisol levels as well as improved blood circulation amongst others.
So, why are you still hesitating?
You can at least give it a try, right?
Just give yourself some time.
And don’t give up simply because you feel it is not working for you.
Nothing happens overnight. And it will take time and practice to achieve successful meditations. But once you get there you will see that it was definitely worth every second of it.
What do you think?
Is meditation a must or just a waste of time?
Tell me in the comments below.
And remember if you feel that you are not willing to start on your own you can look at meditation on autopilot software.
12 minutes a day.