We can all agree that life has its ups and downs. It’s up to us how we deal with them. Research has shown that meditation can have many different benefits for people. It can help people with depression, pain management, and improving their relationships.
The benefits of meditation are endless and it has been proven to reduce stress, improve the immune system, and even change the brain structure so read on to learn more!
Why Meditation Is Important
Meditation is the practice of techniques such as focused attention, breath work, calming movements and introspection that induces a state of mindfulness. Research has shown that it can help prevent stress and anxiety by enhancing emotional regulation and awareness. It also boosts creativity and productivity levels by removing distractions in your life.
Though meditation is a technique that’s been around since the ancient times, it is only recently becoming popular. The benefits of meditation are numerous and these include: a lowered risk for anxiety and depression, reduced blood pressure and inflammation levels in the body, increased feelings of happiness and contentment, and much more.
People who meditate are also less likely to suffer from depression or anxiety as well as migraines and headaches. Stress is one of the leading causes of insomnia thus meditation can help those who struggle with sleep as well.
How To Get Started With Meditation
So how do you meditate? For starters, find a comfortable position to sit in and close your eyes. Take a few moments to focus on your breathing and try to notice when your thoughts drift away of their own accord. We would recommend starting with short sessions of 5 minutes for beginners as it can be easy to fall asleep if you are not used to it. Use this chance to think about the things you want to think about without distractions from work or the world around you.
Meditation is often seen as a religious or spiritual practice, but it can be a really beneficial practice to promote physical and mental health. The process of meditation is not difficult, but it does require time and effort. It will take patience to make the time for meditation and consistency in your practice.
Types of Meditation Practices
There are many different types of meditation practices, but it is important to choose one that suits your needs. It can be as simple as sitting somewhere quiet with your eyes closed and focusing on your breath or more intense like following an exercise routine. The best type of meditation practice is different for everyone, so here are a few you can learn more about and see what works best for you:
- Mindfulness Meditation:
Mindfulness is a practice that emphasizes living in the present moment and paying attention to one’s thoughts, feelings, bodily sensations, and surrounding environment. It’s not all in your head—you can practice mindfulness by sitting down or even by being more intentionally aware of the your everyday life.
Be it doing work, talking with friends or even having a meal, we can be more mindful of our actions by paying attention to what we are doing rather than just going through the motions. When we are more aware and in tune with our senses, we notice and feel more emotions in the present.
Focused attention meditation is a popular form of practice that requires the practitioner to focus on an object or thought. Unlike classic meditation — where you focus on nothing to quiet your mind — focused meditation is when you remain in the present but train the mind to focus wholly on one thing.
The object could be that can be anything from one’s breath to an inner mantra. It is important not to let your mind wander or use too many thoughts during this type of meditation. The goal is to focus only on the breath and the mantra without letting any other thoughts come up.
- Transcendental Meditation:
Transcendental Meditation (TM) is a form of mantra meditation developed by Maharishi Mahesh Yogi. It teaches relaxation, self-knowledge and selfless service to others. The main difference is the mantra you repeat while meditating. This is typically a Sanskrit sound learned from a TM teacher where you focus on your mantra and attempt to achieve a state of perfect stillness and consciousness.
The journey of Transcendental Meditation begins by finding a certified TM teacher and taking courses to learn the practice. Teachers are certified by Maharishi Foundation USA and you would be taught one-on-one with techniques that are carefully personalized for you.
- Vipassana Meditation:
Vipassana is a Buddhist meditation that trains one’s mind for self-awareness and clarity. Also known as insight meditation, it teaches students to observe their own thoughts and feelings without passing judgement or criticism.
The goal is for people to experience life as it happens, without any judgments or preconceptions. This allows them to have a deeper understanding of themselves and how they relate with others. Vipassana is not meant for those who are looking for blissful enlightenment and it is meant to teach one how to let go of the negative thoughts and emotions that hinder their mental and spiritual growth.
Some people may prefer a mantra-based meditation practice while others may like the idea of an emotional-expression based meditation practice. Whatever type of meditation you choose to do, it is never too late to start a mindfulness practice. So what are you waiting for? Allow yourself to take a break from your everyday life and try meditation for yourself!
