Meditation is a way to deal with preparing the psyche, like how wellness is a way to deal with preparing the body. Yet, numerous meditation procedures exist — so how would you figure out how to reflect?
It's amazingly hard for an amateur to sit for quite a long time and consider nothing or have a "clear mind." As a rule, the most effortless approach is to start by zeroing in on your breathing. An example of one of the most common approaches to meditation is concentration.
Concentration contemplation includes zeroing in on a solitary point. This could involve following the breath, rehashing a solitary word or mantra, gazing at a light fire, paying attention to a dull gong, or checking dots on a mala. Since centering the mind is challenging, a beginner may meditate for a couple of moments and afterward work up to longer terms.
In this type of meditation, you basically pull together your mindfulness on the chosen object of consideration each time you notice your mind wandering. Through this technique, your concentration improves.
Mindfulness meditation urges you to notice your wandering thoughts float through the mind. The goal isn't to engage with the considerations or to pass judgment on them, however just to know about each psychological note as it emerges.
When you meditate through mindfulness meditation, you can perceive how your thoughts and mood move in specific patterns. Over the long haul, you can turn out to be more aware of the human tendency to quickly judge an experience as good or bad, wonderful or unsavory. With training, an inner balance develops.
In certain schools of meditation, students practice a mix of focus and mindfulness. Many students call for stillness — to a greater or lesser degree, depending on the instructor.
BENEFITS OF MEDITATION
In the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term “relaxation response" after conducting research on people who practiced transcendental meditation. The relaxation response, in Benson’s words, is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”
Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:
- Lower blood pressure
- Improved blood circulation
- Lower heart rate
- Less perspiration
- Slower respiratory rate
- Less anxiety
- Lower blood cortisol levels
- More feelings of well-being
- Less stress
- Deeper relaxation
Contemporary researchers are now exploring whether a consistent meditation practice yields long-term benefits, and noting positive effects on the brain and immune function among meditators. Yet it’s worth repeating that the purpose of meditation is not to achieve benefits. To put it as an Eastern philosopher may say, the goal of meditation is no goal. It’s simply to be present.
In Buddhist philosophy, the ultimate benefit of meditation is the liberation of the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated or “enlightened” practitioner no longer needlessly follows desires or clings to experiences, but instead maintains a calm mind and sense of inner harmony.
HOW TO MEDITATE: SIMPLE MEDITATION FOR BEGINNERS
- Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.
- Close your eyes.
- Make no effort to control the breath; simply breathe naturally.
- Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
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