Meditation is an approach to training the mind, just like fitness is an approach to training the body. But there are many meditation techniques – how do you learn to meditate?
In the Buddhist tradition, the word “meditation” is synonymous with the word exercise.
For beginners, it may seem extremely difficult to sit for hours and not think about anything or have an “empty mind,” but there are YouTube videos, phone apps, and podcasts that you can listen to on Spotify for beginners to help you with this process to help at the beginning. In general, it’s easiest to start meditating by focusing on your breathing. Two of the most common meditation approaches: concentration and mindfulness.
CONCENTRATION MEDITATION
Concentration meditation involves focusing on a single point. This may require following the breath, repeating a single word, gazing into the candle fire, listening to a repeating gong, or counting the beads on a rosary. Since it is difficult to focus the mind, beginners can meditate for just a few minutes and then increase the time over time.
With this form of meditation, you refocus your mind on the selected object of attention each time. Instead of chasing random thoughts, let them go. Thanks to this process, your ability to concentrate improves. This keeps you away from feelings of fear and anxiety.
Consciousness meditation
Mindfulness meditation encourages the practitioner to observe wandering thoughts as they disappear from the mind. The goal is not to engage with or judge the thoughts, but simply to be aware of each mental note that arises.
Through mindfulness meditation, you can notice how your thoughts and feelings move in certain patterns. Over time, you may become more aware of your tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice your inner balance improves.
BENEFITS OF MEDITATION
Studies on the relaxation effect show the following short-term benefits for the nervous system:
- low blood pressure
- Improved blood circulation
- low heart rate
- Less sweating
- slow breathing rate
- less worries
- Low cortisol levels in the blood
- more well-being
- less stress
- Deeper relaxation
Contemporary researchers are studying whether consistent meditation practice provides long-term benefits and are finding positive effects on brain and immune function in meditators. However, it is worth repeating that the purpose of meditation is not to provide any benefit.
In Buddhist philosophy, the ultimate benefit of meditation is seen as freeing the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated or “enlightened” practitioner no longer pursues needless desires for experiences, but instead maintains a calm mind and a sense of inner harmony.
EASY MEDITATION FOR BEGINNERS
Thanks to this meditation exercise, you will be able to get started with meditation techniques.
- Sit or lie down comfortably. You may even want to purchase a meditation chair or cushion.
- Close your eyes. While sleeping, you can use cooling eye masks or a sleep band.
- Don’t try to control your breath; Just breathe naturally.
- Focus on your breath and how your body is moving. Pay attention to the movement of your body as you breathe. Observe your chest, shoulders, ribcage, and abdomen. Focus your attention on your breathing without controlling its speed or intensity. If your mind becomes confused, refocus on your breathing.
Practice this meditation practice for 2-3 minutes at first and try again by increasing the time.
If you would also like to seek advice, you can also use the following resources;
