Meditation has many known health benefits, such as increasing longevity and reducing stress.A couple of years ago I was
introduced to real meditation and discovered the calming and healing
properties it has, and now I’d love to share them with you.
What is meditation
The Webster dictionary defines
meditation as “the act or process of spending time in quiet thought: the
act or process of meditating”. Many people meditate without even
knowing that they’re doing it. A person sitting and fishing for a few
hours in silence is performing a type of meditation, the same as another
who might be jogging with their headphones on. It involves dedicating
100% of your attention to one subject. Meditation has also been a key
factor in Eastern religions such as Buddhism and Hinduism, as well as
Western religions like Christianity and Judaism.
Health benefits of meditating
Meditation has many proven health
benefits, such as silencing your internal chatter, calming and grounding
one’s self, and getting in touch with yourself, to name a few. A recent Harvard University study
discovered that daily meditation can rebuild the brain’s gray matter in
as little as eight weeks. Participants also reported a reduction in
stress - a prime factor in the decrease in gray matter density.
Who can meditate?
From
young children to elderly people, everyone can meditate. There are many
forms of meditation, some more suitable for people of different ages,
so don’t be daunted if one form doesn’t work for you. Finding the
meditation that suits you best is very gratifying.
Before you start meditating
The first thing you need to do, is
decide on the purpose of your meditation: You may want to calm down, get
to know yourself better, or even make an important business decision.
Knowing why you’re meditating is the first step to a useful meditation.
You don’t need special clothes (but comfortable ones make it easier) or
equipment. All you need is a quiet spot and to reserve some time for it.
When
you begin your meditation, don’t lay down or sit in a slumped position –
these positions do not help you stay alert and focused. Sit up
straight, either on a chair, on your heels or cross-legged. Find the
position that is comfortable for you, sitting in the lotus position is
not mandatory in meditation.
Don’t meditate after eating,
digestion can be very distracting during a session. If you've just had a
meal, wait for 2 hours and let your stomach calm down. You should avoid
smoking for at least 30 minutes before the meditation.
Find
a quiet spot that you will be comfortable in, this is essential for the
first few times you meditate. Once you are comfortable with meditation,
you’ll be able to do it in noisier places. Remember to switch off your
cell phone - it’s a distraction. Consider lighting a scented candle or
some incense to help your meditation and switch off or dim the lights –
bright lights may also be a distraction.
How to meditate
Do some basic stretching before you start, it will loosen up your muscles and help you be more attentive to your body later on.
Breathing is the most important
factor in meditation, we use each breath as a focal point. Close your
eyes and deeply inhale through your nose, then slowly exhale through
your mouth. Feel how your chest expands and contracts with each breath.
Listen to the silence between breaths - notice how everything becomes
still and quiet. You may even notice your heartbeat slowing down. If
your thoughts begin to scatter, concentrate on your breathing.
As a beginner, focusing might
not come naturally. Give it time and be patient with yourself. Some
people find that focusing on their breathing won’t quiet their minds,
and may need to try other methods:
• Counting your breaths may help –
count each breath and when you reach ten, start over. However, if you
become focused on the numbers and not on the breathing, stop.
• Another alternative is repeating a mantra – there’s a reason some
people say “Om” when they meditate – it helps drown out the outside
world and focus on the sound. You can repeat any other word that helps
you calm down if Om is not for you.
• Try visualizing a calm place – it can be anything: the beach, a
forest, your childhood home, etc. as long as it’s your sanctuary. When
you find your sanctuary, don’t be afraid to explore it – there's no need
to try and “create” your surroundings, they’re already there.
Set aside at least fifteen
minutes a day for meditation (more is welcome). Remember: short daily
repetitions are better than one long weekly session because they form a
habit. Eventually, the practice of meditation will find its way into
your everyday life. You’ll find yourself considering your food choices
more carefully, making decisions more consciously and focusing on things
you read, watch or listen to with greater attention.
One last thing
Learning to silence your inner
thoughts takes practice, but managing to attain inner peace is a huge
reward. Remember – “practice makes perfect”, so keep meditating
regularly. It may take you a few weeks or even a couple of months to
learn to properly focus, so don’t get frustrated or disheartened it
you’re not a meditation guru overnight.
this is only for your
information, kindly take the advice of your doctor for medicines,
exercises and so on.
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