If you have arrived here then there’s a great curiosity in you to know about what is meditation? how to meditate? how long should I meditate and how to sit in meditation?
You have come to the right place at the right time. I would be telling you every aspect of meditation as well as how to meditate?
What is meditation?
Meditation is simply doing nothing. When I say nothing, I mean no movement, no thoughts, no feelings or no emotion. It is a state of no thing, it is a state of no-mind. You can even call it a state of void. Meditation can lead you towards intense happiness, sheer joy and bliss. It is not a practice, rather it is a state of being. A state of being where you just are nothing else.
Through meditation, expansion of awareness or consciousness is achieved. More the awareness, the lesser the thoughts or distractions. Lesser the distraction, the more the concentration. It has been scientifically proven that meditation can help to recover from severe diseases like depression, high blood pressure, insomnia, anxiety, stress, etc.
In other words, meditation is not something which is done, on the contrary, it is not doing anything but just to be. Meditation can be understood for it is not something which is practiced.
Do you know How to meditate? How to meditate properly? if not, then here you go.
How to meditate?
Meditation can be practiced in different ways means there’s no right method of doing it. The method or technique that suits you the most is the perfect one.
Find a quiet place – A quiet environment is important for meditation, especially for beginners. Find yourself a quiet and calm place where you are not likely to be disturbed.
How to sit – Meditation can be practice while sitting cross-legged on the floor or you can sit on a chair. Always sit with an erect spine and chin parallel to the ground while meditating. Your spine should be in a position ( in alignment with your head ) as if it is a straight stick. You need not overstretch or feel uncomfortable. You should be very comfortable while sitting with the spine erect. If you are not, then lose your body a bit. Be very relaxed, there’s no need to harden the body.
Be aware of breathing – Close your eyes. Don’t press your eyelid. Don’t strain. Now, feel the sensation of the air that is going in through your nose and coming out. Don’t try to breathe purposely. Your body will do it on its own accord. You just be aware of your breathing i.e inhalation and exhalation. Or You can just keep count of your breath i.e count 1 inhale, 2 exhale, 3 inhale and so on till 10 and then again start from 1.
Alternatively, you can even feel the sensation of air filling lungs while inhaling and contraction of the lungs while exhaling.
THOUGHTS : A giant problem
While meditating, you are more likely to get distracted by your thoughts. What am I suppose to do today? What has happened yesterday and what about that money which I borrowed last month? Should I eat a great lunch today? and whatnot. Within seconds, you’ll be lost in your thought-world. Your mind starts to wander here and there and start to play games with you. Then a moment comes when all of a sudden you find yourself distracted. In reality, the formation of thoughts is a natural phenomenon. Getting influenced or getting carried away by the thoughts is problematic.
Thought appears it comes to everybody. A healthy human brain gets almost 70,000 thoughts in a day. While you are reading this, numerous thoughts would be popping out in the background of your mind. It depends upon your level of awareness or consciousness that how likely you are supposed to be distracted. However, you should not fret over your thoughts as I said It’s a natural phenomenon. Even great meditation gurus get thoughts, everybody does.
Right approach towards meditation
The moment you get to know that you are distracted, don’t judge yourself or start thinking that you are unable to concentrate or anything at all. The moment you be aware that you are lost in thoughts or distracted, without any judgment or thinking bring your awareness back to breathing. Get aware of your breath again whenever you are lost. Repeat this over and over again until you are no longer bothered by thoughts.
How long should you meditate?
In the beginning, meditation should be practiced for 2-5 minutes as sitting for meditation for a long period can be overwhelming. Time duration should be increased weeks by weeks, according to your understanding.
Meditation should be practiced every day to achieve maximum benefits.
When and where to meditate?
This question is frequently asked, what is the right time to meditate? The answer is meditation can be practiced anytime. However, it is preferred to meditate early in the morning because the environment is quiet and calm. Meditation can be practiced anywhere.
Now, that you are aware What is meditation? How to practice meditation? You should know How many types of meditation are there? Different methods of meditation?
Techniques of meditation?
There are different types of meditation. It depends upon person to person, which method suits one the most. Let’s find out which one is the most effective for you.
Breathing Meditation – Breathing meditation is the widest meditation practice of all right now. In this meditation, you pay attention to your breath. You simply pay attention to inhalation and exhalation. In a different form of breathing meditation, one just is aware of the gap between the breath i.e being the aware endpoint of inhalation and exhalation. This meditation technique is helpful for those who are stressed or having anxiety attacks. Breathing meditation calms your mind.
Vipassana – Vipassana is the most profound meditation of all. It is the meditation that has made more people in the world enlightened than any other. In vipassana, you simply be aware of your body, your thoughts, and your emotions. You are very conscious of all your body movements. When you walk, walk with awareness when you eat, eat with your full awareness. You do every activity with your full awareness. Then you pay attention to your thoughts. You get aware of thoughts, you don’t interfere, you just watch them come and go. Then you become aware of your feelings and emotions, which is very subtle.
Walking meditation – Meditation can also be practiced while walking. Zen masters have been practicing this meditation technique for ages. It is very simple. You just walk very consciously and be aware of every step that you take. You can even be aware of the touch of your feet to the ground, every time you take a step. Through walking meditation, harmony of mind, and body is established.
Sound meditation – This meditation technique is originated from Buddhism. Sound meditation is all about being aware of the sound of surrounding. You do not react to any sound or ask whose sound is this? But simply be aware of every sound that is entering in you. Be still and observe all sound that is being produced.
Bathing meditation – As the name suggests, this method of meditation is practiced while bathing. In bathing meditation, You consciously be aware of all the sensations of the water while bathing. You should not think about it rather feel. Try to feel the temperature of the water. Become conscious of how water droplets are sliding downward through your body. You can even imagine all the negativity sliding down or getting out of your body.
Transcendental meditation – Transcendental meditation is a very popular meditation technique in the west. It is practiced simply by repeating a certain mantra or some set of words that is given by a guru. Slowly and steadily repetition of mantra allows the mind to get into a deeper level of consciousness.
Yoga Nidra / Yoga sleep – This method of meditation is originated from India. Yoga Nidra is a very ancient meditation method that has been practiced by great sages and yogis of India. In this meditation, you simply lay down with no support to your head i.e pillow. Then you become aware of your whole body parts from head to toe. The process of being aware of all parts should be slow and steady. This very technique of meditation helps you to achieve a very calm and relaxed state of being.
Regular practice of meditation can bring you significant positive changes in you and your lifestyle.
Reduce stress & anxiety – It is scientifically proven through many types of research that everyday practice of meditation reduces your stress and anxiety levels.
Calm & focused mind – The human mind produces hefty thoughts each & every moment. Meditation simply slows down your brain and it leads to a calm, clear, and focused mind.
Increases concentration – Everyday practice of meditation can improve your concentration level.
Increases imagination and creativity – Meditation results in a calm and steady mind. When the mind is steady, your imagination and creativity levels go higher.
Connects to your higher self – Meditation can lead you to deeper levels of mind where you connect to your higher self. Your higher self knows what is right or what is wrong for you.
Increases self-awareness – Expansion of consciousness or awareness is one of the most significant effects of meditation. More the self-awareness, the more peaceful, calm, happy, joyful you are.
Coordination of mind & body – When mind and bodywork together in harmony, everything seems easy. You can easily achieve this through the day to day practice of meditation.
Calms your nervous system – Meditation can prevent you from many diseases as it directly affects your nervous system by calming it down.
Awareness of present – Being aware of the present moment is the most significant change meditation brings to you. Many ancient sages have discussed the importance of living in the present. It is the only key to a happy & healthy life.
High blood pressure – Through meditation, high blood pressure gets under control.
If you find it difficult to understand these instructions or have any doubts, feel free to ask in the comment section. we would love to clear your doubts.
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