- Advantages of meditation
- Meditation - for whom?
- Meditation techniques
- How to start meditation?
- How to meditate? - useful tips
- When do the meditation effects appear?
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VERIFIED CONTENTAuthor: Klaudia Kierzkowska, graduate of chemistry at the University of Warsaw
Meditation, which cleans your body and mind, has many benefits. It has a positive effect on memory, he alth and well-being. What are the types of meditation, what are they and who can benefit from them?
Meditationis a technique of exercising the mind and awareness. It often introduces you to an altered state of consciousness. It's getting to know yourself and a practical way to calm down, calm down and fight negative emotions. It helps you free yourself from prejudices. Meditation is a training of the mind that is often absorbed in things and problems from the outside world. It helps to increase life energy, relax.
Currently, meditation is the basis of Buddhism or Hinduism, but its roots go back to the ancient era, where it was part of religious beliefs and traditions. He is one of the pillars of yoga which is constantly popular.
Advantages of meditation
There are many advantages of meditation, and clinical trials confirm its beneficial effect on he alth. Meditation is relaxing, relaxing and has a beneficial effect on the mind.
Exercise helps in treating many ailments, has a beneficial effect on the brain, changes the frequency of brain waves and increases the level of serotonin in the brain. Meditation improves metabolism, relieves migraines, and helps fight depression.
Benefits of Meditation for Physical He alth
- relaxation of the whole body and rest for the muscles,
- normalizing blood pressure,
- regeneration of the body,
- stress relief,
- acceleration of metabolism,
- improving the functioning of the immune system,
- change the frequency of the brain waves,
- lowering the amount of lactic acid in the blood,
- increase in pain resistance,
- alleviating migraines and chronic pain,
- increasing the concentration of gray matter in the brain,
- increasing the concentration of dopamine in the brain,
- improve sleep quality.
Benefits of meditation for mental he alth:
- cleansing the mind,
- stress relief andanxiety,
- increasing own awareness and self-acceptance,
- improvement of mood and well-being,
- increasing concentration and mindfulness,
- improvement of long-term memory,
- development of creativity and out of the box thinking,
- improvement of sex life,
- improvement of mental resilience.
Meditation - for whom?
Meditation, which is a way to calm down and relax, is for everyone. You can meditate regardless of gender, age or religion. Exercises are recommended for anyone who wants to take a break from everyday matters and catch a deep breath.
However, they should be used in particular by people who are tired of everyday reality, overwhelmed with problems, worries and those struggling with diseases.
For many, meditation is a step towards development, a method of finding yourself and improving your own worth. Thanks to it, you can look at many things from a distance, and thus find a solution to difficult situations faster.
Who shouldn't meditate?
Meditation is not recommended for people:
- with severe schizophrenia,
- using anti-anxiety medications,
- with bipolar disorder,
- for whom contact with the subconscious is dangerous.
The types of meditation vary, but are most often classified according to how we focus our attention.
There are three types of meditation:
- Focused attention- we focus our attention on one object during the meditation session. It can be a mantra, a body part, a breath, or an external object. This is one of the most popular types of meditation, especially recommended for beginners. During exercise, we reduce stress and strengthen concentration.
- Spatial Awareness- Attention is open and we observe every aspect of our experience as we meditate. Attention is open to thoughts, smells, sounds or body sensations. An example of this type of meditation is mindfulness.
- Effortless presence- attention is not focused on anything specific, but is directed towards ourselves. The experience is accompanied by silence, emptiness, and the experience of pure presence. This is the real and ultimate goal behind all types of meditation. An example is the Ramana Maharshi Recognition Meditation.
Meditation techniques
The most popular meditation techniques include:
- Zen meditation- sitting meditation derived from Chinese Buddhism. This is one of the most popular meditation techniques that can also be practiced in a group. Much emphasis is placed onupright body shape which helps with concentration. When practicing in the community, you can find a combination of meditation with other elements of Buddhist practice, e.g. singing, ritual elements.
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Vipassana Meditation- is a Buddhist meditation technique that helps you settle into your body and understand how the mind works. This is one of the most popular styles of meditation that is not accompanied by any additional rituals. The main goal is to clear your mind to become peaceful and happy no matter what the circumstances.
- Mindfulness Meditation- a form inspired by Buddhist traditions, popular in Western countries. Various mindfulness techniques are available, e.g. breath meditation, where we focus on each inhalation and exhalation. During meditation, we focus on the present moment and not to judge the emerging emotions, feelings and thoughts.
- Meditation with a mantra- a mantra can be any word, even a syllable. This is a great technique for beginners. When we say a mantra out loud, we must focus on the word as it is spoken and not drift away.
How to start meditation?
We don't really need any additional equipment or special clothing to start meditation. The most important thing is to set aside a dozen or so minutes just for yourself and find a quiet and relaxing place.
Although meditation may not be easy at first, don't get discouraged. The mind, which is bombarded with new information, stimuli and impulses every day, may initially have a problem with silence and concentration.
However, daily gradual meditation will help relieve stress and unnecessary thoughts. The most important thing is to exercise regularly - 10-20 minutes is enough to start with. After you get used to meditating daily, the time may be extended to 30 to 60 minutes a day.
How to meditate? - useful tips
- It is best to meditate in a sitting position, e.g. on a pillow, on a chair, so that the spine is completely straight.
- The best time to meditate is in the morning, before the day starts.
- We meditate in a quiet, orderly and clean place, where nothing distracts us.
- We do not meditate after intense exercise, the body cannot be tired.
- Please turn off your phone during meditation.
- Before meditating, we relax our body, take a few deep breaths.
- We wear comfortable and loose clothing for meditation.
When do the meditation effects appear?
Meditation as a way to break freefrom worry, it may not come easy at first. To achieve results, you need systematicity, patience and time. It is worth being understanding towards yourself, and after some time there will be noticeable changes.