Meditation helps with what: types and methods

What does meditation help with? For those who are new to meditation, types and methods! The benefits of “meditation” for regulating the mind and how to do it. Have you heard about the benefits of meditation for mental, emotional and physical health? Given its effects on stress reduction, happiness, personal growth, and even concentration and productivity, meditation can be a self-help practice worth trying at least once for the modern person who is under the influence of many different pressures.

This article introduces the benefits, types and methods of meditation. Meditation is explained in an accessible form for beginners, with tips.

In this article you will find out:

  • Meditation in the traditions of the world
  • A guide to meditation
  • Six typical types of meditation
  • In what places should meditation take place?
  • For those who meditate for the first time

Meditation in the traditions of the world

Meditation has been practised in cultures and religious traditions around the world since ancient times. Today, however, many people are making it a habit for relaxation and peace of mind, regardless of religion or belief.

Meditation types

“In short, meditation is about spending quality time with yorself inside”.

A guide to meditation

There has been much research into meditation and it is recognised that it has positive effects on physical and mental health. It can help to reduce stress, anxiety, depression and pain, support physical and mental health and improve mental balance.

“Taking a little time each day to take care of yourself through meditation can have a huge impact on your well-being, personal growth, relationships, sleep, focus and productivity”.

It is believed that meditation that has become a habit has the following benefits:

Reducing stress levels

A 2014 study of more than 3,500 people found that a meditation programme reduced:

Reducing anxiety

The results of “36 randomised controlled trials” in 2012 showed that meditation therapy can help reduce:

Improved concentration of attention

In an experiment conducted in 2007, participants who completed an eight-week meditation course demonstrated an improvement in their concentration span. This result should be compelling, as meditation often involves focusing the mind on a “thing”.

Improving sleep quality

If you find it difficult to fall asleep or if you wake up halfway through your sleep and can’t get back to sleep, it may be worth trying mindfulness meditation. According to a 2015 study of older adults, mindfulness meditation with a specific set of exercises helped solve sleep problems.

Lowering blood pressure

Hypertension is a common major disease of modern people. It is not directly life-threatening, but it can lead to serious illnesses.

A study published in 2005 in the American Journal of Cardiology showed that people who practised a programme of Transcendental Meditation (TM) had significantly lower blood pressure. Clearly, meditation is an effective tool for maintaining health.

Six typical types of meditation

There are many types of meditation. Learn what each one is and find out which one works best for you. The following six types of meditation are most commonly practised.

Mindfulness is based on Buddhist meditation. It’s about becoming aware of your mind, which is consumed with various thoughts, and consciously focusing on the present moment.

“Slow down. And become aware of everything that is happening inside and outside of you (that is, this is awareness). This is how mindfulness meditation works.”

Spiritual meditation may include a “prayer element”, but it does not have to be religious. In non-theistic traditions, this type of meditation focuses on self-awareness (self-knowledge).

“Spiritual meditation is about accepting and connecting with the spiritual (mental and spiritual) side of yourself”.

Most meditations do not recommend moving while meditating, but meditation with exercise focuses (concentrates attention) on the body as it moves.

“In movement meditation, you are aware of how you walk and constantly feel supported by the earth. It’s about feeling rooted in the physical environment you are in”.

Visualisation meditation is the process of focusing on an image that evokes a particular emotion or quality in the mind.

“Imagine yourself in a fantastic world, for example, in a dream garden, on a high mountain peak or on the shore of a calm lake. This is what we call visualisation meditation.”

Chanting is singing. Many religious and spiritual practices include meditation based on singing or chanting mantras. By concentrating on the words and melody, the goal is to achieve a meditative state.

“Repeat certain words and their echo will calm your body and mind”.

“Focused attention meditation is performed by focusing your attention on a single point, such as your breath, a candle flame, or an object”.

According to those who prefer this meditation, focusing on one thing in front of you improves concentration and helps you realise that you are in the here and now, which is often lost in the busy life of today.

When to meditate is something that is completely different for each person. The best time and place to meditate can be anywhere and anytime, as long as it is beneficial for you; which is especially recommended to meditate first thing in the morning, namely: “Meditation in the morning is particularly beneficial.

“Morning is the perfect time to meditate. It’s a great way to develop the habit of mindfulness, clear your mind of all kinds of emotions and fuzziness, and start the day wiyh a positive attitude, with a fresh body and mind. It is also a great way to prepare yourself for any ‘stressful situations’ that may arise during the day”.

However, morning is not the best time for everyone. Try different iterations to find the best time for you.

“In our busy lives, it can be difficult to set aside a morning for meditation. I would say that it is best to build meditation into the most convenient time for you”.

In what places should meditation take place?

In theory, it doesn’t matter where you meditate. For those who are just learning to meditate, it’s best to keep it simple! Find a quiet place where you are unlikely to be disturbed – for example, a bedroom or a sofa in the living room. Don’t forget to switch off your phone.

“Beginners should start by sitting comfortably in a quiet place where they are not disturbed, on a chair or on the floor,with their hands comfortably on their hips or knees. Again, it is up to the individual to decide where to meditate. Any place you like will do”.

Once you’ve mastered the basics, you may want to look for new places that fit your schedule.

Once you get a little more comfortable with meditation, you’ll be surprised how peaceful it is to meditate while moving your body. Walking is ideal for this – and as you move, you focus on your body in motion and experience the sensations inside and outside your body.

“By being present in the moment, you avoid filling your head wsth thoughts and feel aware in your body”.

Being outdoors is a great way to slow down your body and mind, to plunge into a conscious state of calm and awareness of the world around you. If you can, spend some time in the woods or on the beach. Then focus on each of the five senses in turn, one at a time. Try everything you can see, hear, smell, touch and taste.

It may be difficult to think of the morning and evening commute as a good time to meditate, but if you change your mindset, it is the perfect time to set aside a period of time. It’s also a time you can use to turn your attention inward, and meditating during the commute, which is usually considered a source of stress, can lead to a sense of calm.

For those who meditate for the first time

Now that you know about the benefits and types of meditation, let’s get down to it. Meditation is simply “being mindful“. Often sessions are led with gentle breathing exercises that introduce you to basic mindfulness and meditation practices.

  • Find a quiet place. Close your eyes and focus on your breath.
  • Do not change the pace of your breathing, continue breathing in your usual rhythm and then just “watch” the sensation of your body moving up and down with your breath.
  • Concentrate and feel every breath. Do not think about whether it is good or bad, but “long or short. Is it deep or shallow? Ask yourself if it is fast or slow.
  • Then calmly count each breath. Count “one” as you inhale, “two” as you exhale, “three” on the next breath, and so on until you reach ten. Then go back to the beginning and start again with “one”.
  • Don’t worry if you start thinking about something else. This is perfectly normal, and when you notice a new thought coming into your mind, let it go and let it flow, and then bring your attention back to your breath.
  • It’s simple, but it’s all you need to meditate – praise yourself if you can last 10 minutes. Then feel how you feel.

No time for meditation?

The most commonly cited reason why it’s hard to make meditation a habit is time. But really, can’t you take just a few minutes to quiet your busy mind? Once you ask yourself.

If you learn to see meditation as a necessary part of your daily routine, you can integrate it into your daily routine as easily as brushing your teeth.”

Enjoy your meditation!!! –🧡

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