Posted On Oct 03, 2022

WHAT IS MEDITATION?

Meditation is a very simple to do and you can incorporate into your daily routine within just a few short minutes. It is also the cornerstone of a successful Spiritual practice. It invigorates the mind, body, and soul. Meditation is thought to have originated in India over 3,500 years ago and then migrated into Asia, China and Japan about 1,500 years later.

However, it's now practiced across the world and is growing in popularity in Western cultures. For example, in the US, the use of meditation increased by more than three times from 2012 to 2017. It is estimated that over 14% of people in the United States meditate and that as many as 400 million people across the world have a meditation practice.

• Better focus and concentration
• Improved self-awareness and self-esteem
• Reduced stress
• Reduced symptoms of anxiety and depression
• Reduced symptoms of pain
• Reduced addictive behaviors
• Increased patience and empathy

Because there are varying practices across cultural, spiritual and religious traditions, there are lots of ways to meditate. The most popular types of meditation include:

• Mindfulness meditation.
• Spiritual meditation.
• Focused meditation.
• Movement meditation.
• Mantra meditation.

1. WHAT IS MINDFULNESS MEDITATION?

Mindfulness meditation originates from Buddhist teachings and is one of the most popular meditation techniques. In mindfulness meditation, you pay attention to your thoughts as they pass through your mind. You do not judge the thoughts or become involved with them. You simply observe and take note of any patterns. This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.

2. WHAT IS SPIRITUAL MEDITATION?

At its core, spiritual meditation is the mindful practice of connecting to something that is greater and deeper than the individual self. While there are many meditation techniques that look to increase spiritual awareness, they all require an attitude of integrity and authenticity when looking at our true selves and how we view the world. Different religions practice meditation in different ways. Mindful practice isn’t limited to any particular faith or religion – anyone can follow a guided spiritual meditation. The benefits of spiritual meditation have a ripple effect: as our awareness and spiritual confidence increases, so does our desire and ability to be of benefit to others.

The journey to spiritual awareness through meditation takes time. Progress is not achieved overnight; promises of a quick fix are misguided. It takes a bit of discipline and practice to achieve spiritual realization, but the long-term benefits are incomparable. For those whose spiritual lives are important to them, there is no better way to achieve inner peace and harmony.

3. WHAT IS FOCUSED MEDITATION

Focused meditation involves concentration using any of your five senses. For example, you can focus on something internal, like your breath, or you can focus on external objects to help focus your attention. Try counting mala beads, listening to a gong, or staring at a candle flame. This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first. If your mind does wander, it is important to quickly come back to the practice and refocus. This practice is ideal for anyone who has racing thoughts or requires additional focus in their daily life.

4. WHAT IS MOVEMENT MEDITATION?

Moving meditation is being in a meditative state – a shift of consciousness – while doing simple movements. It is a way of calming the mind while creating awareness. Meditation is typically associated with stillness, lying, or sitting in a comfortable posture with the focus on the breath. The movement however can also provide a path to contemplation.
The practice of qigong, tai chi, Aikido, walking a labyrinth, and even gentle dance moves are effective forms of moving meditation.

5. WHAT IS MANTRA MEDITATION

Mantra meditation is a component of many ancient teachings, including Hindu and Buddhist traditions. This type of meditation uses a repetitive sound to clear and focus the mind. It can be a word, phrase, or sound, such as the popular “Om.”
It does not matter if the mantra is spoken loudly or quietly. After chanting the mantra for some time, you will be more alert and in tune with your environment. This allows you to experience deeper levels of awareness.
Some people enjoy mantra meditation because they find it easier to focus on a word than on their breath. This is also a good practice for people who do not like silence and enjoy repetition.

HOW TO MEDITATE

Mindfulness meditation can be done anywhere that you can focus. Here are a few steps to help you meditate:

1. Sit in a quiet space. Make sure there is nothing to disturb you and your phone is on silent.

2. Sit comfortably. Use a cushion, blanket, or chair. Sit straight, but don't tense up: your body should feel relaxed.

3. Breathe gently. Focus your attention on your breathing. Use this as your anchor. Alternatively, you can begin with a body scan: focus on each part of the body, down from your toes and up to your head, pausing to notice the sensations.

4. Let the distractions come and go. Once your mind wanders, acknowledge the thought that has distracted you, and try to let it go. Then, gently bring your attention back to your breath. Getting distracted when meditating is inevitable, and one of the biggest worries for beginners — but distraction is a necessary part of the process.

"The moment when we notice that the mind is distracted is a moment of awareness and is equally important as sustaining our attention on the breath or another anchor. Whenever the mind wanders off, we bring it back — this is how we learn to pay attention."
For beginners, the most important part is getting into a routine — five to 10 minutes each day is a good place to start. Consistency is more important than the length of time you practice, and you can always increase your time later.

Meditation is a healthy habit that like anything else requires a level of discipline and commitment. It will help you dramatically improve the quality of your life, but it takes time and patience. It doesn't happen overnight."

Original Post: Why Learn to Meditate?