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Meditation

 


  Have you ever meditated before? Maybe some of you haven't tried yet and are curious how that feels. So what is meditation? Meditation is a technique used for thousands of years to develop an awareness of the present moment and focused attention. It can involve practices to sharpen focus and attention, connect to the body and breath, develop acceptance of difficult emotions, and even alter consciousness. 

  Many spiritual traditions include meditation as a part of their teachings and practices, the technique itself doesn't belong to any particular religion or faith. Meditation is ancient in origins until today meditation in cultures all over the world to create a sense of peace, calm, and inner harmony. Meditation can certainly provide some much-needed space in our life. Sometimes, meditation is all we need to make better choices for ourselves, our families, and our communities. So how to practice meditation?

  Learning basic meditation for beginners is a great place to begin:

Step 1: Choose a quiet spot that is free of distraction. Avoid any distractions such as mobile or television. However, if you choose to play quiet music, select something calm and repetitive.

Step 2: Set a time limit. When you are just getting started, you might want to stick to shorter sessions of about 5 to 10 minutes.

Step 3: Pay attention to your body and get comfortable. Sit comfortably for several minutes at a time. You can sit crosslegged on the floor or in a chair as long as you feel comfortable. 

Step 4: Focus on your breathing. Try to take deep breaths that expand your belly and then slowly exhale. Feel your breath every time. 

Step 5: Notice your thoughts. Focus on gently bringing your attention back to your breath whenever you notice your thoughts drifting. Don't judge your thought or try to anaylse them. The purpose of meditation is to make our minds has wandered inevitably. 

  Congratulation! that's how to practice your meditation. You focus your attention, your mind wanders, you bring it back, and you try to do it as kindly as possible. Now, probably some of you wonder what the benefits of meditation?

  Meditation can reduce stress. Stress reduction is one of the most common reasons people try meditation. Normally, mental and physical stress cause increased levels of the stress hormone. A meditation style called mindfulness meditation can reduce stress-related conditions. 

  Meditation can improve sleep. Nearly half of the population will struggle with insomnia at some point. It is proven that mindfulness meditation helps improve sleep, During the process of mindfulness meditation, we focus on our breathing and we stop thinking about our past and future, only focusing on the present. Additionally, it can help relax our body, releasing tension and placing us in a peaceful state in which more likely to fall asleep.

  Meditation can control anxiety. Since meditation can reduce stress levels, which translates to less anxiety. Anxiety is a cognitive state connected to an inability to regulate our emotional responses to perceived threats. Meditation strengthens a person's cognitive ability to regulate emotions. However, next time you start encountering overwhelming feelings of anxiety, just meditate!

  Meditation is something everyone can do to improve their mental and emotional health. You can do it anywhere, without special equipment or memberships. Whether you're looking to reduce stress or find spiritual enlightenment, there's a meditation practice for you. Thank you for your time and hopefully, you've learned something new in this article. Thank you and have a nice day 😀.


References:

  1. 7 Reasons Why You Should Meditate (2022). Available at: https://www.theactivetimes.com/fitness/your-first-time/7-reasons-why-you-should-meditate.
  2. 9 Ways to Make Meditation Easier (2022). Available at: https://www.healthline.com/health/9-ways-to-make-meditation-easier.
  3. Which Type of Meditation Is Right for You? (2022). Available at: https://www.healthline.com/health/mental-health/types-of-meditation#takeaway.
  4. How Meditation Impacts Your Mind and Body (2022). Available at: https://www.verywellmind.com/what-is-meditation-2795927.
  5. How to Meditate (2020). Available at: https://www.mindful.org/how-to-meditate/.




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