We live in a hectic stress filled world where we are continually worrying about past, present, and future events. Just as fast food and junk food has led to unhealthy physical lifestyles, our day to day stresses are having negative effects on our mental state.
To achieve physical health we can cut out unhealthy food and exercise more. Though to become mentally healthy we need to remove stressors from our life and exercise our minds through meditation.
So let’s look at how to meditate and how one effectively incorporates it into their life to gain mental clarity and strength. The key is to understand that there is no single method to meditating and the goal is to find a method that works for you. So let us explore the world of meditation to find out what it is, why it is important, and what methods may be best for you.
What is Meditation?
Meditation is strength training for the mind. It allows us to focus our attention on the present moment and to block out unnecessary distractions. Through continued meditation, you will find you will be better able to manage stress and enjoy a calmer and more controlled lifestyle.
Meditation allows you to get inside your own mind in order to understand and control your thoughts. This will allow you greater focus to be able to make better choices in life. The key with any form of meditation is to devote yourself to it and practice it continually, even if it is just for a few minutes a day. As you begin to achieve a better sense of awareness and notice the many benefits of meditation, you will welcome it as a part of your daily life.
Benefits of Meditation
Meditation has many benefits both short term and long term. In addition to improving your mental state, it has the ability to also positively affect you physically as well. Here are just some of the key benefits to meditation.
Meditation allows you to control your breathing and focus on the present. It has the ability to remove clutter from your mind so you can tackle situations more effectively and without apprehension or worry.
Meditation can increase mental muscle and memory. It also often improves your senses such as sight and hearing. Extra control of your emotions allows you to focus on a task at hand without distraction.
Meditation encourages happiness through gaining self-awareness and learning to accept who you are. It also activates the part of your brain that is responsible for positive thoughts. Meditation has the ability to encourage you to live healthier in terms of diet and exercise which will give you a greater sense of pride.
Meditation increases blood flow to your brain, giving you more energy throughout your day. You will begin to procrastinate less and achieve more tasks effectively.
Meditation has the ability to lower your blood pressure and strengthen your immune system. It also allows you to relax, thereby reducing your respiratory rate and heart rate. Reduction of stress equates to less digestive problems, fewer headaches, and less chance of developing depression.
Ways to Meditate
There are many ways to meditate and you must decide what works best for your individual needs. It is recommended you start out lightly, not trying to meditate for long periods at first. This can easily cause frustration and discouragement. It is also better to meditate for smaller durations more regularly than to overwork your mind in long arduous sessions.
One of the best things about meditation is that it can be done almost anywhere. The key, however, is to select a place that is quiet and free of distractions. Once you have selected a suitable location, get comfortable by getting into a relaxing posture under calming lighting conditions.
At first, don’t get too hung up on achieving proper technique. When beginning meditation, it is more important to focus on relaxing and clearing your thoughts. Later you can optimize the following methods to achieve more effective results.
This form of meditation focuses on controlled breathing while allowing thoughts to emerge. You recognize and accept the thoughts but do not judge them. By letting your mind wander while staying focused on the present, you can reduce anxiety and depression.
To achieve the best results, sit with legs crossed, eyes closes, and your back straight.
This involves sitting in a comfortable position with your eyes closed. You then repeat a mantra which is a word or sound that helps you concentrate. This form of meditation is said to help you achieve stillness, stability, and an absolute absence of mental boundaries. The key is to focus your attention away from negativity.
Heart Rhythm Meditation
Heart rhythm meditation is both powerful and easy to practice. It focuses on coordinating your breathing with your heartbeat. It can be performed while sitting with eyes closed or while walking or engaging in other activities. It prepares you for managing stress effectively as opposed to relieving it. It increases your ability to control your emotions so you can avoid being consumed by stress. It has physical, emotional, and spiritual benefits.
Guided Visualization Meditation
Lie down or seat yourself in a comfortable position with spine straight and legs uncrossed. Begin taking deep breaths until you feel relaxed and then visualize a peaceful scene. To help achieve a better state of relaxation, you can also play soothing music or make use of incense.
Once you feel at peace, you can focus on visualizing positive thoughts such as accomplishing goals. By visualizing relaxing and positive experiences, your body will generate feelings of positivity. It is a great way to relieve stress and work on personal development.