How To Meditate – A Quick Guide to Meditation Benefits & How-To

Just as fitness improves the body,  meditation trains the mind; however, numerous methods for mind exercise including the principle of meditation and its mastery exist in the public domain. The Buddhist custom likens the term “meditation” to the US sports. Relatively, rather than an individual exercise, meditation is a group thing.  In an interview granted the New York Times, by the Lab Director of Neuroscience, University of Wisconsin, Richard J. Davidson, Ph.D. confirmed that various meditation exercises possess unique mental dexterity. To meditation trainee, having to sit for hours just for a mind-training exercise is rather daunting. Generally, emphasis on the breathing is considered the most straightforward approach to getting started with this exercise. One basic technique often adopted in meditation is concentration. Let’s take a deeper dive into how to meditate.

Concentration Meditation

The concentration meditation entails emphasizing an object or element in the course of the practice. Focusing on one’s breath, successively saying a word often termed as a mantra, while gazing at a flame of a candle, paying attention to a reoccurring gong, and enumerating the beads on the prayer string are all considered concentration meditation type. As earlier mentioned, meditation is daunting and as such beginners do not have the mental stamina for longer time duration. At every instance that your mind derails; concentration warrants prioritizing attention to the focal item or object. Notably, this process eventually enhances your capacity to concentrate rather than room your mind with random thoughts.  

Mindfulness Meditation

Unlike the concentration meditation which supports complete focus on the object of the exercise, the mindfulness meditation advocates a veering thought process through the mind. Ideally, the later’s intent does not require a deep sense of thought as the former but typically stir up a sense of awareness while noting situations as the occur mentally. With the mindfulness style of medication, it is possible to visualize the movement of the duo “your feelings and thought process” together. In time, the mediator possesses an incredible capacity to judge the good from bad, as well as the pleasing from nasty situations. As a result of the inner balance, this style benefits the trainee; most schools train their students the principles and discipline of both techniques.

Other Meditation Techniques

Other meditation types exist including;  daily meditation exercise which is native to the Buddhist monks and emphasizes developing compassion. Predicting or foreseeing adverse situations and reshaping them into a positive outcome by being compassionate is the fundamental pivot of this technique. Here, compassion summarizes; tenderness, mercy, love, warmth, empathy, sympathy, solicitude, benevolence, tolerance, care, and concern for humanity. Tai chi, qigong, and walking meditation are other known meditation types.

Benefits of Meditation

Often believed, relaxation is either the essence or product of meditation. In the 1970s, the term “relaxation response” was conceived at the end of a research exercise by Herbert Benson, MD, and researcher at Harvard University Medical School. The research centered on people who followed the transcendental meditation practice. Benson noted a reverse and automatic response resulting in decreased activity of the sympathetic nervous system. In contemporary studies, the benefits from relaxation response have been documented, and these include improved blood circulation, less perspiration, lower anxiety level, decrease blood cortisol level, slower respiratory rate, the high feeling of wellbeing, less stress, lower blood pressure, and deeper relaxation.

In recent times, investigations by researchers have also verified a possible consistency of meditation with long-run health benefits to include positive effects on the brain and immune system among mediators. For emphasis, the essence of meditation is not to reap these benefits, but according to an Eastern philosopher, the goal is no goal. All that matter is to be present.

The Buddhist Philosophy preaches that the ultimate benefit of meditation is the freedom of the mind from uncontrollable events and circumstances whether external or internal. The freed and skilled trainee now maintains the calmness of the soul with a deep sense of peace rather than the wealth of experiences.

Meditate Posture

1. Assume a sitting or lying position or stay in a way that is free from stress. Alternatively, you may acquire a meditation chair or cushion
2. Shut your eyes. Typically, the use of one of four cooling eye mask or restorative eye pillows when lying is advocated.
3. Do not attempt to control the breath. It should occur naturally
4. Concentrate on the breath and the seeming movement of the body to each action of breathing. Watch your chest, ribcages, shoulders, and stomach. If your mind rooms, recur back to your breath.
5. Assume this practice for two to three minutes at the initial, and subsequently increase the duration.