Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.
Meditation is considered a type of mind-body complementary medicine. Meditation can produce a deep state of relaxation and a tranquil mind.
During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being.
Benefits of Meditation --
Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. You can also use it to relax and cope with stress by refocusing your attention on something calming. Meditation can help you learn to stay centered and keep inner peace.
And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day. And meditation may help you manage symptoms of certain medical conditions.
Meditation and emotional and physical well-being When you meditate, you may clear away the information overload that builds up every day and contributes to your stress.
The emotional and physical benefits of meditation can include --
•Gaining a new perspective on stressful situations
•Building skills to manage your stress
•Increasing self-awareness
•Focusing on the present
•Reducing negative emotions
•Increasing imagination and creativity
•Increasing patience and tolerance
•Lowering resting heart rate
•Lowering resting blood pressure
•Improving sleep quality
Everyday ways to practice meditation --
•Don't let the thought of meditating the "right" way add to your stress. If you choose to, you can attend special meditation centers or group classes led by trained instructors. But you can also practice meditation easily on your own. Or you may find apps to use, too.
•And you can make meditation as formal or informal as you like, however it suits your lifestyle and situation. Some people build meditation into their daily routine. For example, they may start and end each day with an hour of meditation. But all you really need is a few minutes of quality time for meditation.
•Here are some ways you can practice meditation on your own,whenever you choose:
•Breathe deeply. This technique is good for beginners because breathing is a natural function.
•Focus all your attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders,gently return your focus to your breathing.
•Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body's various sensations,whether that's pain,tension,warmth or relaxation.
•Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
•Repeat a mantra. You can create your own mantra, whether it's religious or secular. Examples of religious mantras include the Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Hinduism,Buddhism and other Eastern religions.
•Walk and meditate. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you're walking, such as in a tranquil forest, on a city sidewalk or at the mall.
•When you use this method,slow down your walking pace so that you can focus on each movement of your legs or feet. Don't focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as "lifting," "moving" and "placing" as you lift each foot, move your leg forward and place your foot on the ground. Focus on the sights, sounds and smells around you.
•Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions.
•You can pray using your own words or read prayers written by others. Check the self-help section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about possible resources.
•Read and reflect. Many people report that they benefit from reading poems or sacred texts, and taking a few moments to quietly reflect on their meaning.
•You can also listen to sacred music, spoken words, or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.
•Focus your love and kindness. In this type of meditation, you think of others with feelings of love, compassion and kindness. This can help increase how connected you feel to others.
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