What is meditation?

Meditation is a holistic technique to go beyond the reflexive, "thinking" mind into a deeper state of relaxation or awareness. Meditation is a practice that brings us not only physical benefits, but psychological benefits as well. Bringing oneself to a state of rumination through meditation has an amazing effects on the psyche of a person. Relaxation and a huge decrease of stress are obvious benefits, but many people do not realize that meditation can also improve moods and memory and decrease moodiness and depression. Meditation is an important component of many religions, and has been practiced since antiquity. It is also practiced outside religious traditions and philosophies by people from all walks of life.

What are the benefits of meditation?

Along with the question “What is Meditation,” you may also ask yourself, “What benefits can I experience by using meditation regularly?” There are many benefits on a physical, psychological and mental level that have been linked with the regular practice of meditation.

Meditations Benefits

• Leads to a deeper level of relaxation
• Helps calm your mind
• Builds your self-confidence
• Improves your breathing
• Enhances the immune system
• Decreases respiratory rate
• Increases flow of blood
• Slows down the heart rate
• Lowers your oxygen consumption
• Helps prevent headaches and insomnia
• Reduces anxiety attacks by lowering the levels of blood lactate
• Decreases muscle tension (any pain due to tension)
• Increases serotonin production which directly influences your mood and behaviour. Low levels of serotonin are associated with depression and obesity
• Helps in chronic diseases like allergies or arthritis
• Reduces Pre- menstrual Syndrome
• Helps in post-operative healing
• Reduces activity of viruses and emotional distress.

Meditation can bring about healing of both the body and the mind by using deliberation of thought and consideration.

Now that you have some answers to the question, "What is meditation," and "What are the benefits of meditation". You may want to go on to experience the benefits of meditation for yourself. Meditation can only improve the life you are living; providing both physical and emotional benefits that will change your life in a positive way.

Meditation encompasses a variety of practices that are somewhat different, while holding to the basic principles of consideration and quiet thought to bring about a state of rumination. Various types of meditation that are recognized include transcendental meditation, prayer, Zen meditation, Taoist meditation, mindfulness meditation, and Buddhist meditation. Some methods of meditation may require the body being absolutely still or to be moved with controlled deliberation, while other types allow for free movement of the body. While the methods are different, the end goal of all types of meditation leads to a mind that is quieted and free from stress by the use of quiet contemplation and reflection

WHAT IS REQUIRED TO MEDITATE?

It is important to find a suitable place to meditate, one that is clean and peaceful, where you can create the right kind of atmosphere to find your solitude and not to be distracted. Some people like to keep a symbol on a sort of an altar with flowers and when meditating, lighting a candle and mild incense.

Once you’ll find your quite place you will need to establish a comfortable posture. You can be either sitting cross-legged on the floor if you find that comfortable or you can come up sitting on a straight-back and firm chair. It is important to keep your neck, shoulders and back straight, without being rigid, so you can remain alert by breathing adequately. The position of the arms should be relaxed by keeping the palms facing up in the lap, one over the other, or the hands can be resting on the knees with palm up or down but your fingers need to be loose and relaxed. If you are sitting in a chair, your feet need be together on the floor, with equal weight.

How to meditate?

After a few minutes of relaxation where you are deliberately resting the body and focusing on stilling the mind, start to absorb the mind in the breath. Start to become aware of the coolness of the inflowing prana(breath) deep inside the head, into your nerve cells, and the warmth of the outgoing prana on your exhalation inside the lower nostrils, while breathing spontaneously. There is no need to breathe deliberately slowly, for the concentration in feeling the breath will automatically make it slow and find its own rhythm. From time to time, you might silently repeat "shanti" (peace) when inhaling and "mukti" (liberation) when exhaling. The most important thing is a sense of being filled with peace and calmness .The practice may be continued for 10 minutes.

This will be enough time to settle the mind from external distractions and become more attentive to your internal experience. The purpose of this form of pratyahara (sense withdrawal) is a conscious experience of the prana, the external form of which is the breath and the internal, the spirit or the soul.

Once you become familiar with this practice and wish to deepen your meditative experience the first stage can be prolonged by continuing with a wide range of different meditation techniques, such as Japa meditation, Zen meditation, Transcendental meditation, Vipassana meditation, Guided meditation and Healing meditations.

JAPA MEDITATION

Regarded as one of most effective ways of meditation, Japa Meditation helps sooth the mind and clears away the numerous impinging problems and worries that cloud it from time to time. Prevalent from ancient times, Japa Meditation has been in vogue and practised by all religions such as Hindus, Christians, Muslims, and others to enable them to experience peace, calmness, and tranquillity in their minds and life.

Japa Meditation involves chanting of a mantra, which in most instances are composed of Sanskrit letters which are so arranged so as to evoke a certain response from within the individual. The vibrations of such mantras are extremely effective in creating a very significant change in attitudes and mind-set of individuals. It helps in focusing one's energies so as to achieve a sense of calmness within oneself.

Mantras can also be any word which evokes a sense of calmness, inspiration, and even respect, such as repeating the name of their God, or anything else.

Usually the best ways in which one can practise Japa Meditation is by sitting cross-legged on a sheet or cloth on the ground, and chant the mantra by beading the rosary of 108 beads with concentration, perseverance, and dedication.

A mental activity, Japa Meditation is the best way to ease stress and tension in our lives. When practised correctly, Japa Meditation makes our lives peaceful, calm, and evokes happiness from within ourselves, both from minds and souls.

ZEN MEDITATION

Zen meditation allows the mind to relax.
Take a deep breath, exhale fully, and take another deep breath, exhaling fully. With proper physical posture, your breathing will flow naturally into your lower abdomen. Breathe naturally, without judgement or trying to breathe a certain way.

Keep your attention on your breath whilst practicing this Zen meditation. When your attention wanders, bring it back to the breath again and again -- as many times as necessary. Remain as still as possible, following your breath and returning to it whenever thoughts arise.

Be fully, vitally present with yourself. Simply do your very best. At the end of your sitting period, gently swing your body from right to left in increasing arcs. Stretch out your legs, and be sure they have feeling before standing. Practice easy Zen meditation every day for at least ten to fifteen minutes (or longer) and you will discover for yourself the treasure house of the timeless life of zazen -- your very life itself.