How Practice Of Meditation Can Benefit You And How To Do It


Meditation is a very ancient practice that focuses on awareness, concentration, compassion, and love.

Over the years, many institutes and universities have found in their research that meditation is an effective method of reducing stress and anxiety. It can calm the thoughts of the turmoil and improve concentration and meditation.

There is no need for any special belief to do this, even no faith is required. Anyone can do it. There is no restriction of religion or nationality in it.

There are many simple exercises to do it – and practicing it takes the mind to a deeper consistency you may have never felt before. That’s why you need to know and understand meditation.

What is Meditation?
Meditation is a science discovered thousands of years ago that changes the inner world. It was discovered thousands of years ago by the sages of India.

But today meditation is becoming popular all over the world. Those countries which have been away from the inside world for centuries are taking a dip in the world of meditation today. For example, in the US, meditation use increased more than threefold from 2012 to 2017.

Hundreds of researches have found how meditation benefits the mind and body, like: 

  1. Better Focus And Concentration
  2. Improve Self-esteem And Self-awareness
  3. Edge Off
  4. Help Manage Anxiety Or Depression
  5. Fight Addiction
  6. Control Pain
  7. Promote Philanthropic Behavior

As meditation reached new people, new methods of doing it began to appear. New forms of meditation emerged according to cultures, traditions, and location. Today there are thousands of methods of meditation. Some of them are Vipassana, Shambhavi Dhyana, Aanapanasati.
Mindfulness Meditation is the most practiced meditation method in the West.

What is Mindfulness Meditation?
Mindfulness meditation is one of the most regularly practiced forms in the US.
John Kabat-Zine, who founded Mindfulness-Based Stress Reduction (MBSR), explains this meditation that it is the method in which you have to be fully aware of what you are doing. To teach this, MBSR conducts an eight-week Evidence-Based Mindfulness Meditation Program, which was established by Kabut-zine with the University of Massachusetts Medical Center.

Mindfulness meditation involves us focusing on our breath, voice, the smallest sensations that occur in the body, and even visual objects. Initially, you can keep concentration and awareness on any one thing. Like if you are typing, you can feel your fingers touching the keyboard. If you are taking a bath, you can feel the water touching your body. Similarly, there are many ways to start. But the goal is ultimately to see your thoughts and feelings without getting involved with them. From the outside world to the inner sensations you can witness everything.

“We are aware of our thoughts and feelings and cultivate an observer’s stance, without identifying or holding onto them,” said Ralts Ivanova, a Mindful-based Stress Reduction Meditation teacher at Inhal Meditation Studio.

How to Meditate
You do not need any special place to do Mindfulness Meditation. This meditation can be done anywhere. You just have to focus on any one action. Nevertheless, here are some steps to help you meditate:

Choose a quiet place to meditate. A quiet place means a place where no one bothers you, even your phone.

Sit down comfortably. You can either sit on the ground or on a chair. If you sit on the ground, put a pillow, blanket under your buttock. Sitting up straight. May your spine and head remain in a straight line. Spine and neck should not be bent. But don’t be too tense. Your body should feel relaxed.

Take a deep breath slowly. Focus your attention on your breathing. When the breath goes through the nose, you also go in with the breath. Alternatively, if you find this a bit difficult, you can start with a body scan: on each part of the body, from your toes down to your head, you can start to notice the sensations.

Let the Distractions Go. There will be times that your mind will wander. You may have started by meditating on your breath, but in a short while, you will find that you have lost your mind by deviating from it. When you find that your mind has gone astray, do not get distracted nor be angry with your mind. Slowly bring your mind back to your breath or whatever thing you had previously focused on.

In the early days of meditation, it is common for concentration to break. There is nothing to be worried about. This happens to those who started this for a few days, then slowly the mind starts converging. Be patient and that day will also come in your life.

Ivanova says, “When we notice that the mind is distracted, it is a moment of awareness, and it is as important as our attention is focused on the breath or any other anchor.” “No matter how many times the mind wanders, we bring it back – it’s how we learn to pay attention.”

Meditate.

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