Meditation can destroy the stress accumulated during the day and bring you inner peace. Now we’ll show you how easy it is to learn to meditate when you need it most.
If you stress seems anxious, tense and worried, consider that you start to meditate. Just a few minutes of meditation during the day you can soothe and reduce stress levels.
Anyone can be practiced meditation. It’s easy and cheap and does not require any special equipment.
You can meditate wherever you are – whether you walk, take the bus, waiting for the doctor, or even in the middle of a busy business meeting.
Understanding of meditation
Meditation is practiced for thousands of years. When he emerged, meditation is supposed to help better understand the sacred and mystical forces that govern life. Today, meditation is usually used to relax and reduce tension.
Meditation is considered a type of treatment, harmonizing body, and mind. Meditating coming into a state of complete relaxation and tranquility.
During meditation, concentrate and eliminate a bunch of jumbled thoughts that you occupy the mind and causing stress. The result of this process is to be mentally and emotionally you feel better.
Good things that meditation brings
Meditation gives a sense of peace, tranquility, and harmony, which has a positive effect on your emotional state and overall health.
This does not end the moment you have finished with a chat. Meditation helps with less stress push the difficult day and can help with certain medical problems.
Meditation and good emotional state
When you meditate, you’re not thinking about the things you have on a daily increasingly fraught as you continue to cause even greater stress.
Good sides of meditation as far as emotional state include:
- Observing things from a different perspective in stressful situations
Achieving the skills to easily cope with stress
Focusing on the present
Reducing negative emotions
Meditation and disease
Meditation can also be very useful in some diseases, especially those caused or exacerbated by stress.
Although more and more scientists conducted research to prove the positive influence of meditation on health, and still there are experts who believe that it is still impossible to reliably assert anything about this issue.
When we take this into account, some experts say that meditation helps to relieve some of the symptoms of diseases and disorders such as:
High blood pressure
Be sure to consult with your doctor about whether you should meditation help if you have any of these diseases, or perhaps even another because in some cases meditation and may worsen the symptoms associated with certain mental and physical illnesses.
Meditation is not a substitute for any medical treatment but may be an additional treatment regular therapy.
Types of meditation
Meditation is a broad term that encompasses a variety of ways to relax. There are many types of meditation and relaxation techniques that involve and meditation. They all have the same goal – achieving inner peace.
Guided meditation – sometimes called the pictorial meditation or visualization. This method involves imagining scenes of landscapes or situation that you relax.
Try to use all the senses – the smell, the sight, and sound, and touch. Through this process, you can lead a meditation teacher.
Mantra meditation – in this type of meditation in itself repeat a calming word, thought or phrase to prevent your thoughts drift.
Aware of meditation – this type of meditation means to be fully aware of or a higher level of attention and acceptance of life in the present moment.
With this type of meditation, your consciousness expands. You focus on what you feel during meditation, for example, the rhythm of breathing. You thinking about their thoughts and emotions, but behave as if they were watching, just let them go and do not worry.
Qigong – this exercise is a combination of meditation, relaxation, physical and breathing exercises to help restore and maintain the balance. Qi Gong is part of traditional Chinese medicine.
Tai Chi – this is kind of easier to Chinese martial arts. In tai chi, you perform a series of exercises slowly and gracefully, at a pace that you specify, while deep breathing.
Transcendental Meditation – Transcendental Meditation is a simple, natural technique that means that in myself repeating some mantra, a word, sound or phrase, in a specific way. This method of meditation allows your body to completely relax, and remember to come to a state of total calmness without too much concentrating on something and effortlessly.
Yoga – perform a series of physical and breathing exercises to become more flexible physical and spiritual calm. How to perform the exercises that require balance and concentration, less thinking of a stressful day, but more on the present moment.
Elements of meditation
Different types of meditation include various things that help in meditation. They can vary depending on what type of meditation you choose or guides that teach you meditation.
The most common features of meditation include:
- Focusing – focusing attention is generally one of the most important elements of meditation. It helps to free the mind from thoughts that you turn away from meditation and cause only stress and worry. Concentrate on one particular object, image, or mantra only on your breathing.
Relaxed breathing – a technique that involves deep, even breathing by straining the diaphragm to expand the lungs. The purpose is to slow down breathing, inhale more oxygen and relax your shoulders, neck, and upper chest while breathing, so practically more efficient breathing.
Quiet environment – if you are a beginner, meditation will be easier if you are in a quiet place, where no one and nothing will disturb, including off the TV, radio, and mobile phone. As you become more adept at meditation, you can do that anywhere, especially in very stressful situations, where you meditation most used, for example, in a traffic jam, at a stressful business meeting or in a long line at the store.
A comfortable position – you can meditate while sitting, lying down, walking or in other positions or while doing something. The important thing is to be relaxed in order to get the most benefit from meditation.
Common ways to meditate
Do not let them think that if “properly” meditate further encourages existing stress. If you want, you can go to a center where he practiced meditation or group that has its own instructors. But also you can teach yourself to meditate.
You can meditate strictly by specific instructions or you do not have to fully abide by if you do not want; it’s what suits you. Some people find meditation a part of everyday life. For example, begin and end the day with an hour-long meditation. But what you really need is a few minutes of quality meditation.
We will describe several ways that you can teach yourself to meditate, to you to decide what you will choose:
- Deep breathing – this technique is good for beginners because breathing is a natural process. Direct all attention on your breathing. Concentrate on this feeling and listen to yourself as you inhale and exhale. Breathe deeply and slowly. If your attention wanders, again, concentrate on breathing.
“Scan” your body – when you use this technique, direct attention to different parts of your body. Think carefully about what you feel in any part of the body where you have pain, where you feel the tension, warmth or relaxation. Combine this technique with breathing exercises and imagine how you breathe warmth or relaxation in the different parts of your body.
Repeating a mantra – you can think of your mantra, regardless of whether the religious character or not. Examples of religious mantras are Jesus’ prayer in Christianity, the holy name of God in Judaism, “Om” mantra in Hinduism, Buddhism, and other Eastern religions.
Walk and meditate – combine walking with meditation as an effective and healthy way to relax. You can use this technique every time you walk, either in the forest or in the mall. When using this method, slowly walk that you can focus on each movement of the legs and feet. Do not focus on the destination. Concentrate here on his legs and feet, and repeat to yourself a word that describes each move, say “stir up, move, putting down” each time you raise your foot, step forward and back foot drop to the ground.
Pray – Prayer is the best-known way of practicing meditation. Each religion has its own prayer. You can pray in your own words or read existing prayers. Books for self-help can be useful. Talk to your priest, rabbi, pastor or other spiritual leaders about it.
Read and think – many people have confirmed that helped them read poems or religious texts, and then reflect on their meaning. You can also listen to and spiritual music, prayer or any music that you relax and inspire. You may want to jot down your thoughts in a journal or talk about them with friends or spiritual leader.
Point your love and gratitude – in this type of meditation, focus your attention on a sacred object or being, unleash your love, empathy, and gratitude towards him in your thoughts. You can close your eyes and use your imagination and look at the object.
How to meditate?
Do not think about how much you are skilled in meditation, it will just upset. Meditation requires exercise.
Keep in mind that it is normal that we have in meditation mind wonder, no matter how long you do meditation. If you are calm during meditation and attention you wonder slowly again concentrate on the object, experience or movement that you were focused.
Experiment and you’ll probably realize that meditation works best for you. Adjust its current needs. Remember that there is no right or wrong way of meditation. It is essential that you meditation help to relieve stress and generally feel better.
Author : K.S