MEDITATION

Meditation

Meditation has been around of us for thousands of years. Meditation is not just ordinary concentration but a special type of internal concentration. Meditation has become popular in many nations. Meditation is a practice in which an individual uses a technique to train attention and awareness achieving a mentally clear and emotionally calm and stable state. Meditation can give you a sense of calm, peace and balance that can benefit your emotional well-being and your overall health.

One can also use it to relax and cope with stress by focusing on something that calms you. Meditation can help you learn to stay centered and keep inner peace.

Types of Meditation –

There are many types of meditation few are discussed below.

VIPASSANA MEDITATION –

How to practice it ?

In a seated meditation posture, begin with the sensation of the breath and then move on to sensations in the body, thoughts in the mind and emotions as the present themselves and for each, take on the role of the curious observer, noticing what your experience is like (pleasant, unpleasant, neutral, where do you feel sensations etc) as well as the nature of impermanence of the sensations that arise and pass. Each time the mind wanders, bring it gently back to the area of focus and gently re-relax into the role of the curious observer.

MANTRA MEDITATION –

How to do it ?

In a seated meditation position, choose a sound, word or phrase to repeat aloud or silently to yourself. Choose a sound or word(s) that you connect with in some way. If you’re not sure where to start, try “om” which represents the connectedness of all things and is an ancient, deeply calming yogic mantra. Inhale slowly and say the word(s) as you exhale slowly. Repeat for about a minute (or longer if you choose) and notice your experience. Each time the mind wanders, gently notice and without judgment bring it back to your mantra.

KUNDALINI (CHAKRA MEDITATION) –

How to do it ?

In a seated meditation position, close your eyes and bring your attention to your root chakra (the area at the base of your spine). Visualize the color red and repeat the mantra “lam”. Next, move your attention to your sacral chakra which is just below your belly button, visualize the color orange and repeat the mantra “vam”. Moving your focus to your solar plexus chakra which is located in your upper abdomen just 2 inches above your belly button, visualize the color yellow and repeat the mantra “ram”. Now, turn your awareness towards your heart chakra, visualize the color green and repeat the mantra “yam”. Next, focus on the throat chakra, visualizing the color blue and repeat the mantra “ham”. Move your attention to your third eye chakra which is right between your brows and visualize the color indigo, repeating the mantra “om”. Finally, focus on your crown chakra at the very top of your head and visualize the color violet. There is no mantra for the crown chakra because it represents silence. Each time the mind wanders, gently notice and without judgment bring it back to your chakras, visualizations, and mantras.

BREATH MEDITATION –

How to do it ?

In a seated meditation posture, close your eyes and turn your awareness towards your breath. Feel the breath as you inhale and exhale at different points in the body. Feel the breath at the nostrils, in the chest and in the belly. Where do you feel it most strongly? You can practice holding your attention at the breath in this way without trying to change or control your breath at all.

VISUALIZATION MEDITATION –

How to do it ?

Start in a seated meditation position, close your eyes and take a few deep breaths. Open your eyes and notice an object in your environment. Now close your eyes and try to visualize that object, holding it there and observing it.

BENEFITS OF MEDITATION –

• Health Benefits of Meditation:
• Builds resiliency while releasing accumulated stress.
• Reduces chronic pain and inflammation.
• Induces relaxation while reducing muscle tension.
• Improves mood and intensifies positive emotions such as happiness and compassion.
• Increases self-awareness while bringing awareness to habitual patterns of thoughts and behavior.
• Develops clarity and peace of mind.
• Benefits relationship with self and others.
• Alleviates anxiety and depression.
• Enhances memory and boosts concentration.
• Increases blood flow and lowers blood pressure.
• Strengthens immune system.
• Improves sleep hygiene.
• Helps with management of addiction cravings.
• Raises energy.
• Increases brain volume in parts of the brain correlating to positive emotions.