Learn The Basics Of Vipassana Meditation Technique

vipassana meditation

 

Vipassana meditation technique is another well-renowned technique in meditation. It is one of the oldest techniques, as well.

There are a lot of people around the world who are following this Buddhist’s technique of meditation.

Vipassana meditation technique can bring peace of mind, and allows the interaction between mind and body, as well.

It teaches human beings to see life just the way it is in all its reality without being affected by it. In addition, it teaches patience and benevolence towards all humans and things.

But to understand Buddhist Meditation, you have to know the Buddhism itself is centered on the Four Noble Truths.

First, you have to realize that there is suffering in the world which happens because of ignorance and desires.

When you do understand yourself, you can finally find a way to end this suffering. Those who find the answer have reached a state of Nirvana.

This then leads to the core of Buddhist meditation which is the practice of the eight fold path.

These virtues namely are the right action, right concentration, right effort, right livelihood, right mindfulness, right speech, right thought, and right view.

The proceedings of Buddhist Meditation are based on two things. The first is called “Samatha” which means tranquility and the second is called “Vipassana” which means mindfulness.

Let’s talk about this a little further. “Samatha” meditation involves a lot of breathing which is designed to develop concentration, detachment, equanimity and happiness.

There are 40 samatha meditations and each teaches the mind to focus on a single object to produce various states of tranquility.

Vipassana meditation on the other hand develops self-understanding by being able to comprehend the things that are going inside one’s head.

By practicing this regularly, you will soon develop wisdom which makes you free from all suffering.

But do you have to be a follower of Buddhism in order to practice this kind of meditation? The answer is no even if this technique is based on the doctrines of this religion and revolves around concentration and mind control.

Vipassana technique is one of the meditation techniques, which brings integration of mind and body.

Followers of Buddha are following this technique for many years. This is the technique which brings clarity of mind and assists in reaching to the truth.

meditation

Introduction to Vipassana Meditation Technique

Vipassana is the technique which roots back to 2500 thousand years when Buddha invented this technique.

This is the technique, which gives the power to see things clearly. The other important thing is that this technique brings a high level of self-insight, which is not possible with other techniques.

Learning Vipassana Meditation Technique

There are different methods of carrying Vipassana Meditation technique and the one discussed here will bring the highest level of insight after experiencing meditation.

One of the important techniques in Vipassana is impermanence.

This technique shows that everything in this world is impermanent, means that things come and go away.

Through this practice, an individual learns to see the things without emotional attachment, and in an objective manner.

The first thing you have to do is find a quiet place where you can do this without being disturbed. Next, get a nice soft pillow or cushion to sit on if the floor is not that comfortable for you.

Now, let your hands rest on your lap with the palms facing upward. It’s hard to stay in this position for 5 minutes or more so don’t be afraid to make a few slight adjustments. The important thing is that you are comfortable the way you are.

Try to concentrate on anything happening at that moment.

The root of the technique does not have to attach to the things and ideas during such kind of meditation session.

You just have to observe things as they passing by your mind.

The first step is to concentrate on your breathing.

Then it is time to close your eyes and concentrate on your breathing. Anybody can do this but there are 4 proper ways of doing it. You can inhale and exhale long, inhale and exhale short, inhale short and exhale long or inhale long and exhale short.

You don’t need to control or manage your breathing.

Just need to feel the rhythm of your breathing as it is happening.

The second step to concentrate on your feelings and sensation.

Again, you don’t have to describe and label your feelings and sensations.

You have to just feel them and accept them as they are. The third important step is to concentrate on your own thoughts.

You don’t have to stick to those thoughts. Just observe them objectively, and don’t try to attach your emotions with those feelings.

This is the root of this technique that, you don’t have to get involved in anything.

You have to experience things while they are approaching and leaving.

After going through all these experiences, you have to conclude your meditation session.

You will complete it by taking a break after this fascinating session.

And you will prepare your mind to get back to your routine work. Attaching our own meaning with everything in the world is a human tendency.

Through this tendency, we try to understand the meanings of different things in our surrounding.

That is why; every person perceives things according to his own experiences and emotions.

The best thing about this technique is that it builds a tendency to observe things without attaching personal emotions and meanings.

In this way, a person practicing Vipassana Meditation becomes able to see things objectively that is, they become able to see the truth hidden in different things.

Learn how to practice Vipassana Meditation Technique:

There are some basic steps to start doing this form of meditation.

– Sit in a quiet place in a fairly dark room

– You will need to be undisturbed for at least 20 minutes

– Keep your head and spine straight

– You may sit on the floor or on a chair if needed

– Close your eyes to cut out any external influences

– Start focusing on your breathing

– Observe the length of each breath – whether short long or heavy

– Do not judge or try and control your breathing

– The key to Vipassana meditation is to act as a neutral spectator to your breathing

– Try to avoid your thoughts from being distracted

– In the beginning, your thoughts may get distracted. Just gently shift your focus back to the breathing

– With practice, you will be able to focus on the breathing for long periods without distraction

– If questions and thoughts do arise, do not attend to them during the meditation

– Only once the meditation is over focus on these thoughts

Benefits of Vipassana Meditation

There are several benefits of practicing Vipassana Meditation on a daily basis.

Brings Objectivity

The most important thing about Vipassana Meditation, it helps an individual to reach to the hidden truth of different things.

We have seen that this meditation practice enables an individual to see things objectively, without attaching his own emotions.

In this way, a person learns to experience things as they are without molding their meanings through his own thoughts and emotions.

Makes Life Enjoyable

In your normal routine, you will try to take a break and go for outing to enjoy your life, but you have to return to the same hectic routine after that enjoyment, in any case.

These mentioned ways of getting enjoyment are temporary. If you develop a habit to practice Vipassana meditation daily, it will be viable for you to take pleasure in your life and get relief from daily pressure.

Helps in Developing a Sound Mind

Vipassana meditation helps an individual in remaining calm and peaceful.

There are certain thoughts that disturb our emotions and produce odd reactions in ourselves.

Once, your mind becomes sound and stable through practicing meditation, such feelings lose their potential to disturb your mind and emotions.

Brings Inner Creativity Out

This is another important effect of practicing Vipassana meditation that it extracts out your hidden talents and potentials.

During meditation, you can get a chance to meet your inner self and realize you talents. Most of us have many talents, but in our busy lives, we remain not capable of using these talents.

Meeting with ourselves in silence makes us realize and finally utilize those talents and abilities.

This is one of the best techniques to realize the truth about yourself, your thoughts, your sensations and your emotions.

You will be better able to understand the world after understanding yourself.

You cannot understand anyone’s emotion until you understand your own.

 


POINTS TO REMEMBER
  • Vipassana meditation technique can bring peace of mind, and allows the interaction between mind and body
  • Vipassana meditation on the other hand develops self-understanding by being able to comprehend the things that are going inside one’s head.
  • Vipassana technique brings integration of mind and body.

Learning Vipassana Meditation Technique

  • One of the important techniques in Vipassana is impermanence.
  • You just have to observe things as they passing by your mind.
  • The first step is to concentrate on your breathing.
  • The second step to concentrate on your feelings and sensation.

Benefits of Vipassana Meditation

  • Brings objectivity
  • Makes life enjoyable
  • Helps in developing a sound mind
  • Brings inner creativity out

TAKEAWAY QUESTIONS
  • Are you familiar with Vipassana Meditation?
  • Have you tried practicing Vipassana meditation?
  • What are your experiences with Vipassana meditation?
  • What are the benefits of practicing Vipassana meditation in your life?

 

 

What Makes Transcendental Meditation Different?

transcendental meditation

Transcendental Meditation is one of the well-known and widely practiced types of meditation.

This is the root of meditation that if you learn the proper ways of meditation, you will gain delight from your meditation practices.

Whenever anyone talks about the joys of meditation, it means that the person is talking about different types of meditation.

These are types of meditation because these practices persuade peace, accord, and relief from stress in an individual.

In this post, we will try to understand that how these different meditation techniques are effective in daily life, and how they bring joy to an individual’s life.

Transcendental Meditation is one of the types of Meditation practices. This is actually the type, which has received much attention.

Researchers have conducted many kinds of research to settle down the effects of Transcendental Meditation.

It has been observed that even 20 to 30 minutes of transcendental meditation can bring relief from stress.

Moreover, there are many other benefits of transcendental meditation, which will be discussed later in this article.

Introduction to Transcendental Meditation

Transcendental meditation is the type of meditation that is a little bit different from other types of meditation.

It can tempt many positive effects on your personality if you practice it two times in a day.

It is considered as less time consuming, and one has to spend 20 minutes for one session of Transcendental Meditation.

This is the technique, which a person performs easily with closed eyes.

There are different things about Transcendental Meditation which needs to be considered and which a person must know.

These things will be discussed one by one. Maharishi introduced transcendental meditation 50 years ago. In the way, India is the origin of this technique.

After this, Indians are transferring this valuable technique from generation to generation.

They have developed proper teaching institutes for transcendental meditation.

  • This is the simplest techniques of all. One has not to put a large amount of energy in it. It has to be practiced with closed eyes.
  • One can learn Transcendental Meditation with slight effort. Practicing it is quite delightful.
  • The best thing about Transcendental Meditation technique is that it does not require any belief. Anyone who is practicing it without belief over it can get benefits from it.
  • Transcendental Meditation helps in increasing the activity of the brain, and many types of research have confirmed these findings. This technique helps in enhancing intelligence, creativity, problem solving and decision making.
  • Transcendental Meditation technique is just taken it as a technique for making health better.This does not change your lifestyle.
  • Transcendental practice helps in controlling stress and blood pressure. This preservation reduces the risk for stress, hypertension, high levels of cholesterol and heart attacks.
  • This technique is only one of its kinds. It plays a considerable role in self -development of an individual. This is the thing which is not present in other techniques.
  • There are expert teachers for teaching transcendental technique. These teachers take follow up of their teachings, as well. In this way, a person can learn and practice it, again and again, to get maximum benefit out of this technique.

The main concept while teaching transcendental technique is to get access to the inner world of silence.

This inner world exists in every individual. In this hustle and bustle of life, reaching this calm world helps individuals to realize their inner energies.

When a person reaches this inner world of calmness, his brain works with greater integrity and produces better results.

There is a large population all over the world, who is practicing transcendental meditation to purify their lives.

The reason why this technique has becomes one of the widely used techniques of meditation.

The ultimate goal of Transcendental Meditation is to make each member achieve pure consciousness.

By doing so, the individual will be able to find peace with him or herself and also with the rest of the world.

It is a simple, natural, relatively effortless meditation technique where the mind can easily and naturally look into the source of thought and achieving the settled state of the mind which is known as the Transcendental Consciousness.

It is said to be the pure consciousness which is the source of all creative processes in the human mind.

Difference between Transcendental Meditation and other types of Meditation

There are several differences between transcendental meditation technique and other types of meditation techniques.

The first important point, all other techniques instruct the individuals to think upon something. All techniques teach the development of concentration to achieve certain goals.

On the other hand, to some extent the transcendental meditation allows the control of mind with concentration.

The other major difference, other techniques of meditation work on the surface level of concentration on thought or breath.

The transcendental technique directs an individual towards the deep inner state of calmness, which enhances the overall level of awareness of an individual.

By reaching this innermost peaceful state, it eventually brings positive effects in the personality of an individual.

Benefits of Transcendental Meditation

There are several benefits of transcendental meditation. This is the only type of meditation which has received researcher’s attention.

According to one rough calculation, six hundred researches have been benefited from the effects of transcendental meditation.

These are the different benefits of transcendental meditation.

Increased Activity of the Brain

It has been observed that transcendental meditation helps prefrontal cortex to connect with other parts of the brain. This thing helps to enhance the overall activity level of the brain.

Moreover, the prefrontal cortex is involved in executive functions of the brain such as decision-making and problem-solving.

So, the higher level of connections from other parts of brain enhances its activity level.

Decrease in Stress

If someone practices transcendental meditation daily, it declines the activity of Sympathetic nervous System.

In turn, the sympathetic nervous system expands the blood vessels and reduces the amount of stress hormones such as adrenaline hormones.

In this way, transcendental meditation helps in reducing the stress of an individual.

Once, a person gets rid of stress, there are a few chances for him to be affected by heart attack, hypertension, and stroke.

Enhance Performance in the Workplace

As we have seen how transcendental meditation affects the major regions of our brain, this enhancement of brain’s performance also enhance the performance of an individual at their workplace.

Better intelligence, decision-making, and problem-solving abilities make people perform well in their jobs.

By using meditation practices, individuals make a habit of remaining peaceful and passive even under stressful situations, which enable them to meet challenges during their job.

Better Performance at Schools

It has been observed that meditation practices at school level increase the level of happiness and eagerness in children.

Meditation helps students to reduce their studies related concern and hopelessness.

Meditation also helps children with the education of disabilities to improve their performance. Through meditation, they are better able to concentrate on their minds.

Moreover, transcendental meditation increases the brain activity and executive functions of the brain, as well, which helps to reduce the symptoms of learning disabilities.

Promoting Peace in Society

Transcendental meditation has got the potential to change the society in a positive way.

If people practice this meditation technique in groups, it can produce better results for them.

A green forest cannot be green until every tree in that forest will be green. In this way, a society can never become a peaceful society until every individual is feeling peace from inside the self.

Maintaining Focus

It helps in building and maintaining the focus of an individual. A person cannot focus or concentrate on anything when there are several things in his mind.

Transcendental meditation helps the individual to reduce his distraction and develop concentration. In this way, people build potential to focus on their goals.

Better Relationships

Transcendental meditation softens the heart of an individual, as well. It induces patience in an individual and, helps him to treat everyone kindly.

This kind of attitude increases the popularity of the individual among his family members, friends, and colleagues.

More than 500 clinical studies have been done on Transcendental Meditation. One study shows that members who are in their 50’s feel much younger.

Another study shows that it improves your academic achievement, creativity, and intelligence.

Those who have been practicing it claim that it reduces problems such as anxiety, insomnia, and stress. Even those who have had addictions to alcohol or drugs in the past say that this has helped them kick the habit.

In short, Transcendental Meditation is able to improve your physical health.

Probably the biggest surprise is that one study showed that members of this movement have had fewer medical problems than those who are not.

Given the benefits it can do to those who practice it, this is probably the reason why some companies in the US offer this program to their employees.

This is because management knows that stress costs them more than 200 billion dollars annually which mean a decrease in the worker’s productivity.

One example of such a company that offers this to their employees is General Motors.

This car company has been practicing Transcendental Meditation for several years and results from a study showed that this increased the productivity in the workplace, improved morale and had a good impact on the physical health of their workers.

There are even some who have mistaken Transcendental Meditation and the organization itself to be part of the religious cult.

This is because another name by which it is known is the “Science of Creative Intelligence” which in fact is a degree that you can get after you graduate at the Maharishi University of Management in Fairfield, Iowa.

It should also be pointed out that Transcendental Meditation is scientific so you don’t have to abandon your current religion.

In fact, it can be done with little effort so it is possible for you to achieve pure consciousness regardless of your age, gender, educational background, culture or religion.

Transcendental Meditation makes you look inward so you are able to turn those dormant potentials into realities.

Of course, this can only happen over time and with practice so you will soon be able to experience an endless world of possibilities.

 


POINTS TO REMEMBER

Transcendental Meditation is one of the well-known and widely practiced types of meditation.

Introduction To Transcendental Meditation

  • This is the simplest techniques of all.
  • One can learn Transcendental Meditation with slight effort.
  • The best thing about Transcendental Meditation technique is that it does not require any belief.
  • Transcendental Meditation helps in increasing the activity of the brain
  • Transcendental Meditation technique is just taken it as a technique for making health better.
  • Transcendental practice helps in controlling stress and blood pressure.
  • This technique is only one of its kinds.
  • There are expert teachers for teaching transcendental technique.

Difference Between Transcendental Meditation And Other Types Of Meditation

  • Transcendental meditation allows the control of mind with concentration
  • It directs an individual towards the deep inner state of calmness, which enhances the overall level of awareness of an individual.

Benefits of Transcendental Meditation

  • Increased activity of the brain
  • Decrease in stress
  • Enhance performance in the workplace
  • Better performance at schools
  • Promoting peace in society
  • Maintaining focus
  • Better relationships

 

TAKEAWAY QUESTIONS

 – Are you familiar with transcendental meditation?

 – Have you tried practicing transcendental meditation?

 – What are your experiences so far with transcendental meditation?

 – What are the effects or benefits of transcendental meditation to you?

 

 

Why You Should Care To Meditate?

why you should care to meditate

The root of the meditation process lies in its effects. That’s why there are plenty of benefits of meditation.

People practice meditation with the mind that meditation will bring peace, harmony, relief from stress and other positive changes in their lives. No doubt, it is the core true purpose of meditation.

Meditation, an exercise recommended for everyone, but especially those of us with hectic, stressful lifestyles, is defined as an engagement in contemplation, especially of a spiritual or devotional nature.

In this technological era of hustle and bustle, human beings have no time to spend on themselves, so that to explore their inner selves.

People even do not have enough time to consult their physicians when they become sick.

Many usually consider Meditation as a long and time-consuming process. One should be clear about the fact that meditation has a variety of types and methods, which one can follow easily.

Meditation has been shown to relieve stress, and promote overall good health, by simply reflecting upon our day, and finding happiness within ourselves. 

This and other mind exercises help us to keep our mind fit and functioning at top performance levels.

But up until the last twenty years, meditation was something the western world new little about.  Is it necessary for our health? Or have we just come up with a new fad, to fill up the empty hours of our day?

Our mind has varying levels of operation, known as brainwaves.  As we pass through the different stages of our day, we enter various stages of brain wave activity.

The brain uses this tool as one way to allow us time to rest our busy mind, and cope with all the pieces of information we’ve received, a way to kind of “mind file” for the day.

We know that meditation started from Eastern region while Western region had adapted it from East. When one culture adapts something from other culture, it does not simply pick up the thing and implement on its people.

There is a lengthy procedure of cultural adaptation. That is why, when West adapted meditation from East, they took a great deal of time in conducting researches to investigate its effectiveness.

Moreover, when meditation moved from culture to culture, it kept on changing its forms time by time.

Every group added or subtracted methods according to their needs. So, it is not difficult for anyone to get relax by ten minutes meditation practice.

Modern alternative medicine and holistic healers believe in the power of the energy that flows through our bodies.

This energy radiates from our mind as well.  It is believed to be the chief form of transportation for our body’s nervous system to carry out communication.

Breathing techniques, music, aromas and candle therapy are all ways we utilize the opportunities to reflect on our day, allow our mind to rest and replenish itself for further use.

But are these methods keeping us mentally fit?  Yes, it does help to keep us mentally fit.

One of its great benefits, the mind’s ability to transform itself into a vehicle for higher awareness.

Meditation is a way for us to become aware of the fact that there is more to our being than just our physical activity.

We have so much more potential locked away in our mind, resources that we never tap into until we have the chance to quiet the mind, quiet our surroundings and open the door to the possibilities we don’t examine on a day to day basis.

In our meditative state, thoughts that never have the opportunity to be heard during the bustle of the day are afforded the opportunity to come forward and be heard.  Every step that we take is a step in some direction for our life.

The opportunity to set our own destiny, develop our manifestation of what we believe our life should be, is the opportunity meditation provides.  Every action we’ve ever taken started as a thought.

The thought was then brought into reality by our action on that thought. Are we able to produce new thoughts and new possibilities, in this time of quiet reflection?

It is in these small moments of creativity and higher conscious operation that our mind heals itself from the stresses of the everyday activities, and maintains a real level of healthy operation.

Our mind is like our body, we don’t have to look unhealthy to be unhealthy, and sooner or later, the illnesses show.

Benefits of Meditation

Let’s continue to learn further the benefits of meditation in detail.

Curing Lack of Sleep through Meditation

Meditation practices can be made helpful in treating lack of sleep (insomnia). It has been observed that meditation affects the root causes of insomnia, instead of eliminating the obvious symptoms. Meditation cures insomnia through relief of stress.

Mental stress during the day prevents an individual from sound sleep. The purpose of meditation is to eliminate such stresses. In this way, meditation contributes to sound and deep sleep.

A person can get several other benefits by taking proper sleep. It has been observed that interpersonal relationships of an individual can get better after healthy sleep.

Insomnia produces irritability in an individual, and he remains unable to show positive feelings for others. In this way, curing insomnia using meditation can sketch several other positives on the life of an individual.

Gaining Relaxation

Meditation plays an immense role in providing relaxation to an individual. A single meditation session can be equivalent to full night sleep. In this way, people who do not discover enough time to sleep for certain reasons can be benefited from meditation.

Likewise, meditation is helpful in lowering down blood pressure. It reduces stress, which reduces the probability of heart attacks. In this era of hustle and bustle, everyone is concentrating on achieving numerous goals in daily life, which is producing burden.

Meditation induces self-worth and confidence in individuals, and they take life’s hurdles as challenges to overcome.

It induces patience in an individual. This patience enables an individual to tolerate obstacles in occupational and personal life.

Weight Loss Through Meditation

There are several reasons for gaining weight. Some people are habitual of eating under any hectic situation.

After taking meditation session regularly, they don’t feel desire for food. Imagination techniques are also helpful if one uses these techniques along with casual meditation sessions.

These techniques involve perceiving oneself as a smart person. Scholars believe that a person has a potential to transform himself into the personality, which he thinks that he should be like that.

Once a person makes a self-image which is better than current personality, he tends to struggle for that new image consciously and unconsciously, as well.

Stress Reduction

Stress reduction is the greatest benefit that an individual can get from meditation practices. Meditation reduces the level of stress and brings peace and harmony to an individual’s life.

If a person remains in stress continuously, then he can suffer from many physiological problems such as heart attack and ulcers.

Continuous stress weakens our immune system, and any disease can affect body easily. In this way, meditation is a blessing to get rid of stress through the natural way, without using medication.

Meditation for Worst Smoking Habits

Smoking is a reaction to stress. When a person becomes incapable of tolerating stress, this stress breaks his defense mechanisms.

In this way, an individual tries to manage his stress through harmful ways and smoking is one of those ways to release tension.

If we control the underlying stress somehow, we will be able to control the resulting effects. Furthermore, long meditation sessions produce tolerance in individuals; this thing can be helpful in tolerating the desire for tobacco.

Healing Through Meditation

Empirical research shows that meditation plays an important role in the healing of different psychological and physiological disorders.

It’s quite helpful in treating psychological trauma, anxiety, stress, depression, hypertension and insomnia.

It also affects physiological processes such as increases strength, maintains blood pressure, enhances concentration, develops self-confidence and reduces panic attack.

Managing ADD (Attention Deficit Disorder) through Meditation

Some empirical research shows that practicing meditation can be helpful for people suffering from Attention Deficit Disorder and attention Deficit Hyperactive Disorder.

Brain images have shown brain impairments in people with ADD and ADHD.

Transcendental meditation produces balance through balancing neurotransmitters in the brain. This balance reduces the symptoms of hyperactivity, impulsivity, and deficiencies in attention.

care to meditate_1

care to meditate_2

 

Listen to the test-to-speech audio file of the impacts of meditation here.

How To Execute Slow Walking Meditation?

slow walking meditation

Most of us hold the idea in their minds that, meditation is all about sitting idle at one place and concentrating on a single thought or object.

The objective of this article is to make clear the different concepts of meditation, which people are practicing around the world.

Through this, you will know another exciting practice of meditation. The purpose of meditation is to bring peace and pleasure in your life. It can bring this peace in your life even when you are walking.

Different communities are practicing meditation on a large scale, nowadays. Meditation is a great source to relieve stress and people have invented varieties of meditation techniques.

Not only that, such exercises can also help build self-confidence and self-esteem.

And most importantly, just like any other exercise, it can help you maintain your good health and keep you in great shape.

These techniques make use of meditation easier. Slow Walking Meditation is one of the examples of such easygoing techniques. Walking meditation has been practiced for a long time already.

Introduction to Slow Walking Meditation

Meditation is an art. A method. A skill. A process. It is the art of keeping in touch with yourself, of discovering your entirety and the many facets of your being. It is also a skill that must be developed. It requires discipline and a right mindset.

You cannot simply think that you will meditate and expect to achieve a result right after. This requires the tuning of one’s consciousness.

Meditation typically involves a set of procedures and guidelines to be followed. Typically, the success of the activity will depend on the adherence to the given principles and rules.

One interesting form of meditation that deviates from the old and traditional concept is walking meditation.

Walking meditation is a lot different from other forms of meditation known to many.

For one, you will not have to be physically inactive just to do it.

In fact, you need to move and be active – you need to walk! You have to actively engage your mind and your body in this activity in order to experience a holistic positive result. This brings another benefit. Since walking is a daily activity, you can actually grow by meditation daily!

Walking Meditation had gained attractiveness after Buddhist’s practices. Actually, they were dedicated people, who did not want to break their concentration even during their journey.

This activity is far different from the rest because it combines physical activity with mind conditioning in order to relieve stress immediately.

It was another problem that they had to travel far away places on foot. In this way, only a sitting posture for meditation was sometimes not convenient. Walking meditation brings a message that one can get peace everywhere.

You can meditate in different walking speeds. There is another type of walking meditation which involves walking at your speed.

We will concentrate on walking at a slow speed in our discussion. So, what we have to do when are going to start this type of meditation.

The most important thing while starting this method is to slow down your speed. The second important thing is to place your foot slowly on the ground. The technique here is to match the breaths with your walk.

For example, you will place your foot on the ground while taking breaths. The purpose of carrying out this technique is bringing compatibility among inner physiological processes with the focus on walking.

In order for this to work, you just have to find a place where you can walk like a circular path or a track. The reason why is because you want to follow a pattern in order to help your mind rest.

Of course, you will still have to breathe and walk at a slow pace. You might get distracted especially if there are other people on the track and when this happens, simply acknowledge it and continue what you are doing.

slow walking meditation

How will you prepare for Walking Meditation?

So the important thing is to find out how you will prepare for walking meditation? This is quite a simple thing to learn.

The initial thing for you to do is choose a flat ground to walk. Ups and downs during walk can produce difficulty in focusing your attention.

It can be a circular track, a sports field, or even a large garden good enough for walking on. Start by walking the path in order to get to know the route.

First, stand in a way that both of your feet are close to each other. Don’t  walk rapidly. You have to bring your concentration towards your body parts before starting walking.

Try to walk slowly. As you are walking try to mentally be aware of how your body is functioning as it moves. Do not attempt to criticize every function or movement. Just try to be aware of how your body moves or works as it walks.

Take deep breaths and try to feel different sensations of your body. As you do this, try to be conscious of your body. Feel or sense your entire body and be aware of its every parts.

This practice will help you to connect to your own self. Note your current feelings and emotions.

The purpose of such awareness is not to try to change any of the states but to make you aware of your bodily sensations and spiritual state. Awareness is the first thing to take care of if you want to bring a change in something.

Practicing Slow Walking Meditation

The next step after preparation for walking meditation is to actually practice it. The most important thing is that you will exhale and inhale your breath with every step.

There is confusion. Mostly, people do not understand whether they have to control their breathing with footsteps or, vice versa. One should remember that he has to take footsteps with his breathing cycle.

Managing your footsteps with your breathing cycle is the crux of the technique. Now, try to set the timings of your footstep with your breath.

When you are lifting your heel from the ground, this should be the time, when you are inhaling the breath.

When your foot is in the air, this should be the temporary period of breathing. And finally, when you place your foot on the ground you should be exhaling the breath again.

This may be a bit difficult at the start, and you may find it irritating. When you reach at the end of the line, turn at 180-degree and start your walk again.

Experts highly recommended that taking a short break between such meditation session and routine activities.

The reason behind this is that mind enters into a peaceful state during meditation so; one should give time to mind to face hustle and bustle of the outer world.

This is all about slow walking meditation, and in this way, you should adapt this technique in your life.

At first it might come off as silly for some people. But just like any other forms of meditation, it is not something that you should rush. You need to get comfortable with it.

Sometimes distractions may come and they usually do. It is normal, especially on the initial days that a thought comes into your head like: “This is silly” or, “I have to do the dishes”.

When they do, just try to push them gently away, and continue on with your walking. You can do this for 10 or 15 minutes, take a bit of rest, and then get on with your normal routine in life.

As you get familiar with this meditation technique, actually, a noisy and crowded place is even encouraged. Here is where the challenge lies. Concentration is important and awareness must be focused.

You must not allow the outer world to bind your mind into it – by the things that you see, hear, or whatever you perceive. You may be aware of them, but you must guard not to do anything about them. Do not cling to anything.

The guiding principle behind walking meditation is achieving a balanced awareness, equilibrium, between your inner self and the outer world surrounding you.

This meditation will invite you to feel your entire body, all the workings of the parts that make you up, being aware how each of your body parts operates. While doing this, you also have to notice your emotion and your mood. These are all done while you walk.

The outside world need not be lost in your focus. There will always be stuffs that will catch your attention as you meditate, and you are not to resist.

You are not to hang on to these, though. You have to let them pass by, observing them without doing anything at all.

This is the real sense of awareness. The ideal result of walking meditation is the person’s consciousness of the outside world while being completely aware of his inner self.

When this is achieved, many of the puzzles and complexities of life will become clearer and simpler.

By bridging the gap between what is within and what is out of yourself, you can take full control of your life and enjoy a healthier and a more satisfied lifestyle.

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What Should You Consider Before Meditation?

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Get the meditation process or meditation techniques right after knowing and applying some considerations for effective meditation.

After understanding some information about meditation, are you following all the steps correctly or not? The root of the technique lies in how you are meditating.

If you want to take full advantage of meditation, you will need to follow the techniques as much as you are capable of.

Meditation will be made more effective if one follows certain things before starting it. Learning how to meditate is an important aspect if you do not want to spoil your practice.

There are certain things which you need to ignore to avoid devastation. So in short, there are some do’s and don’ts of the meditation, which one should follow to make meditation more effective.

Now, these things will be discussed separately.

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There are some considerations on how to meditate that you should follow during meditation. These things are as follow:

Create A Calm Environment

The foremost important thing is to create an environment which is free of disturbances. Make sure that nobody is going to disturb you during meditation.

If you have some fixed responsibilities at home, try to wind up them first.   Moreover, while going for meditation, inform all family not to disturb you for some time. Choose a place where there will be no noise and distortion.

Comfortable Sitting Positions

It is not compulsory to use any specific sitting positions. Sit in a position in which you feel comfortable.  You can use yoga cushions as well.

Comfortable Clothing

Choose the clothes in which you feel most comfortable. Simple clothing will distract your attention less than any other superior clothing.

Deep Breathing

While starting meditation, you should try to breathe deeply and relaxing. Concentrate on your breath, and feel as it is coming from your abdomen.

Relaxing your Body

Try to relax your body. Start from one part of the body and extend this practice to other parts.

Develop your Concentration

Try to concentrate on a single thing. You may also concentrate on dim lights of your room. The cause is that your mind should not be wandering here and there during meditation.

Things that one should not be worried about

There are certain things in meditation, which should not be taken as a burden. These things also have the potential to spoil your meditation practice.

So, there are certain things to consider and also certain things to ignore during the meditation session. These things are as follow.

One Should “Own” Their Experiences

The first important thing, you should be impressed by any other’s personal experience.

Sometimes, people have had a bad experience with something, but you find it good during your own confrontation.

In the same way, sometimes others have good experience with something, but you do not find that thing up to the certain extent, during your own experience.

So the root is that every person sees the world through his own glasses, and their needs may be different from your needs, that make their experiences different.

During meditation do not bother, what others experienced during their meditation practices. Concentrate on your own self and experiences.

At the same time, try to take as much benefit from your meditation practice as you can.

Remember That “Meditation is Meditation”

Sometimes, it happens that people, who become conscious about meditation, cannot take benefited from it.

For example, a person who is conscious about the couch, on which he has to sit for meditation, and his clothing, he will not be able to concentrate on meditation.

One should remember that there is no set standard criterion for practicing meditation and one should do in which he feels comfortable.

The purpose of meditation is to bring calm and peace to the mind, not to make you more unfocused by immaterial things.

Gradual Processing

One should not jump to higher level of concentration in an inch of time. Everyone takes the time to bringing concentration in meditation so, be patient.

Each Meditation Session is Unique

Every meditation session gives you a new experience with a different level of peace and concentration. Don’t expect that all sessions will be equivalent in terms of their outcomes.

Make Best of your Meditation Session

Don’t worry about what is happening and what will you get after your meditation session. Just enjoy it as much as you can to get the full benefits out of it and don’t take the burden on yourself.

So, these are all the things, which one should take into account for a better and lively experience of the meditation session.

Meditation involves silencing our mind. It is not an intellectual activity. Think of it as a tool to relax your whole self, and also for better health. It also can be a valuable tool to discover one’s self.

The core of meditation is to focus and eventually quiet your mind. As you get better at it, you will find that you can meditate anywhere, anytime.

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However for beginners, doing it is not as easy as saying it. So how exactly do you meditate?

1. Make time

When you are starting to learn how to meditate, you need to set aside enough time in your daily routine for meditation. It can be any time of the day. You may set time for meditation at the start of the day or you can put it at the end of the day as a means of relaxing. However, it is recommended that the easiest time to meditate is in the morning because your body is not tired and your mind is still fresh.

2. Find a quiet space

Once you find the time to meditate, you need to choose a suitable space to meditate. Create an environment that doesn’t have any noise or distractions. Turn off the television set or your handphone. You can put some music on but make sure it’s calm, repetitive and gentle as so not to distract you.

3. Relax

Sit on a level ground. Remember to keep your back straight. This will help with your breathing. Remember to relax your arms and legs. They don’t need to be in a special position. The most important part is that you are relaxed. Now start searching for part of your bodies that are not relaxed. It could be the face muscles or certain parts of your body. Try relaxing all of them.

4. Concentrate on something

It may be hard to control our thoughts through the power of the mind. So to silence your mind, try to focus your mind on something. It may be a simple mantra or it may be concentration on a flower or a candle.

5. Silence your mind

Once you are focused, now you can clear up your mind.  This requires discipline and it is alright if you are not able to master it immediately.

Most importantly, meditation is something done with intensity and focus, once you achieved that, you have reached the pinnacle of meditation. So try it at home today and you’ll find yourself feeling better than you have ever been before.

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Why Mindfulness Meditation Is Good In Improving Your Concentration?

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By looking around yourself, you will find that people are becoming busier with every passing day. Stress has become a compulsory part of life in this era. People have become so habitual of stress that, even they do not realize that stress is troubling their lives.

By starting mindfulness meditation, it actually brings many positive effects in an individual’s life. Mindfulness meditation is one of the simplest techniques, which a person can practice in a short period of time at any place.

Introduction to Mindfulness Meditation

Mindfulness Meditation is the simple technique of concentration on one’s breathing. This is not the surface level concentration, one need to develop deep concentration on breathing cycle and full absorption during that process.

This technique is suitable for persons who have difficulty in extracting extra time for meditation from their jam-packed routine. Sometimes, people find it difficult to concentrate on breathing.

Optimistic or pessimistic thoughts and feelings, noises, the things you see – everything around you, may it be a distraction or not should be received as you do mindfulness meditation.

You are not to exclude anything with this type of meditation.

All you need to do is sit down in peace and perceive any past or present events and feel any emotions you might encounter in the course of meditating.

Posture Talk

Posture is important in mindfulness meditation so that energy will flow better.

A comfortable seating position should be selected; it does not matter whether it is lotus, Burmese or Seiza positions.

Let your hands rest on top of your thighs. The palms of your hand should be on a downward position.

The Meditation Process

Once you have assumed a comfortable seating position, you are now ready to undertake the mindfulness meditation wherein you need to become aware of the current moment.

You should experience what is happening right now at this very moment where you would welcome yet slowly dissolve the fear, rage, qualms, and reservations in life.

Mindfulness meditation teaches you to be conscious of what is happening in your life as well as your environment.

It lets you witness the good and the bad events. Most importantly, it lets you respond in a positive way to the matters you have become aware of.

In this way, experts have broken down this breathing technique into different stages. The basic purpose of dividing this whole technique into different stages is to make perfect every step and getting absorb in the process.


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Stages of Mindfulness Meditation

We have seen that the purpose of breaking mindfulness meditation is to make every stage easier. Now, I will describe different stages of mindfulness meditation.

There are four stages. It is not necessary to follow these stages, as it is. One can use his own creativity to bring peace of mind for himself. These stages are as follow:

First Stage:

In the first stage, we have to concentrate on our breathing. The important thing on this stage is to get awareness with your breathing process.

In order to bring this awareness, we will count our breaths. You will count one after inhaling and exhaling the breath. In this way, you will count till ten, and then afterward you will start counting from one.

There will be many things during this process, which will divert your attention from your breathing process. Once distracted, you will have to start counting from one. If you are able to maintain your attention while counting from one to ten, you can move successfully to the second stage of the technique.

Second Stage:

You have noticed in the first stage that, we were counting one after completion of one breathing cycle. During the second stage, we concentrate n the start of the breathing.

It means that you will say “one” and then take a breath. You have to practice this sequence until you become habitual of this sequence. After this, we will move toward the third stage.

Third Stage:

In this stage, we will stop counting while taking a breath. The purpose of the breathing was to bring attention towards the breathing process and absorb attention into breathing system. Now, one has to sit quietly and concentrate on his breaths, without counting them.

In his stage, one has to attend the other parts which are involved in breathing system. Such as, one has to attend the movements of ribs and abdomen.

Fourth Stage:

When we will reach the fourth stage, we will have a sound experience of maintaining the focus and our attention, so that we will not be distracted by surrounding things.

In this stage, we have to concentrate on a single part of our respiratory system, which is involved in inhaling and exhaling of breaths. This is a subjective experience.

For example, I think that this particular part is nose while anyone else consider throat as a basic point for inhaling and exhaling the breaths. In this way, you need to concentrate on a single point.

In this way, we will complete our meditation session. The basic thing to remember is to take five minutes break before starting your routine chores. The reason for this is that the mind is in a quiet state and it will be shocked if you take it to hustle and bustle of the world at once.

This is the easiest form of meditation, which you can practice whenever you are feeling hectic due to the huge workload at your workplace.

A Simple Mindfulness Meditation Exercise

Creating a mindfulness meditation is a gentle but powerful exercise.

As with any meditation session, you need to get into a relaxed and comfortable position, eyes closed, and then commence with deep nasal breathing, focusing your thoughts on the breathing to ease yourself into a meditative state.

Once you feel that you are calmed by your breathing and that your breath is under your rhythmic control, then you can move on to focusing on your own body, a part at a time.

Concentrate first of all on the left foot, focusing on it from a position above ourselves. Then move up the body slowly, left ankle, knee, thigh and so on.

When reaching your head, you then do the same in reverse on the other side of the body: right shoulder, right elbow, right hand and so on.

Once you have completed your tour of your own body, as if you were someone else examining it, then it is time to open your eyes and increase your mindfulness of your surroundings.

To do this, focus on any object in the room. It does not have to be anything special: a cup on the coffee table, a vase, a plastic flower, anything.

Try to maintain that focus for half a minute, and then move on to any other object.

You can repeat this several times, always maintaining a focus on your own body and your own breathing, creating a triple harmony with each object on which you focus.

By using this simple mindfulness meditation you are increasing awareness both of yourself and your surroundings, in a very gentle and easy way.

It can serve as a prelude to some mental task, as well as being part of an ongoing mindfulness campaign to strengthen and expand the use of your own mind.

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What Are The Health Advantages Of Meditation?

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You’ve likely heard about the health benefits of yoga in improving mental and physical health and improving flexibility, and you might assume that meditation is the same thing.

Although meditation can certainly be incorporated into yoga, it is an entirely different practice.

How Meditation Works

Meditation involves stopping your mind while maintaining a state of awareness. It is much more than sitting and concentrating in a quiet area for a designated amount of time.

It involves clearing your mind of all thoughts, achieving a deep inward peace, and maintaining alertness in the process.

People often use certain postures, breathing techniques, and even chants to help facilitate the process, but these are not required, and they are not the act of meditation itself, just support Tools.

As a beginner, you should take a meditation class or a yoga class that heavily emphasizes meditation. Or you can also invest in a video that introduces you to the concept of meditation and teaches you various techniques for facilitating the process.

It is not as easy as you may think. Achieving a profound, deep sense of self, a “thoughtless alertness,” requires guidance at first.

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Specific Ways That Meditation Improves Health

Not only is meditation one of the very best ways to reduce stress, which is linked to a whole host of health issues and according to the Benson-Henry Institute, 60 to 90% of doctor visits are for conditions that are caused by stress, but Harvard University researchers conducted a study that connects deep relaxation to genetic changes in the body.

They found that “disease-fighting genes” are more active in people who regularly practice meditation, compared with people in the control group.

These genes protect the body against a number of health issues, including:

– Heart Disease

– Asthma

– Infertility

– Arthritis

– Various skin conditions

– Irritable Bowel Syndrome

Meditation even helps to boost immunity, and studies show that cancer patients have recovered more effectively due to meditation and are less at risk of developing another tumor.

The benefits of meditation in stress reduction cannot be overstated.

Meditation makes the body less responsive to stress hormones, which lowers blood pressure, improves blood circulation, improves digestion and immunity, and establishes emotional and neurological “balance.”

How does this work exactly?

It largely comes down to hormones. Stress hormones such as cortisol and adrenalin increase blood pressure and heart rate, while “feel good” chemicals such as serotonin, which are released in a state of relaxation, work to repair cells.

You might be ecstatic to know that meditation also helps your brain in aging, concentration, attention, and more.

More Health Boosting Benefits Of Meditation

arrow2According to the Benson-Henry Institute, Chronic pain patients reduce their physician visits by 36% when they practice regular meditation

arrow2Cardiovascular Quality and Outcomes, a journal of the American Heart Association, reported in their 2012 issue that a 5 year study on patients who had coronary heart disease found a 48% reduction in deaths, heart attacks, and strokes in those subjects who regularly practiced Transcendental Meditation versus those who did not.

arrow2An analysis of a controlled trial, published in the Journal of Alternative and Complementary Medicine on October 2013 reported the significantly greater effect of Transcendental Meditation in reducing anxiety over conventional medical treatments and other forms of meditation and relaxation practices.

arrow2According to Behavioral Medicine, Volume 16, a 50% reduction in visits to HMO doctors was found when a relaxation-response based practice, like meditation, is used.

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How To Incorporate Meditation Into Your Life

Here are ideas for incorporating meditation into your own life.

Beginners should focus on numbers 1 and 2, and over time experiment with the other ideas.

1. Participate In A Group Class.

You may be able to find a class in your community specifically dedicated to meditation, but due to popular culture, it may be easier to find a yoga class that heavily focuses on meditation, such as Kundalini Yoga or Ananda Yoga.

Many people prefer taking these classes long-term as opposed to meditating by themselves because the group setting helps them to better focus or because they enjoy the sense of community.

2. Use A Video To Guide Your Meditation.

Some meditation videos can be found for free online, such as through YouTube, or you can order a professional DVD or online subscription.

If you prefer a mix of yoga and meditation, the best types of yoga to focus on include Kundalini, Ananda, Jivamukti, and Integral.

3. Devote 20+ Minutes In The Morning Or Evening.

Research shows that just 20 minutes of consistent meditation sessions can have tremendous health benefits. Make time before your day starts or before you go to bed to meditate. Some people find that their minds are clearer at these times.

4. Use Free Time To Meditate In Nature.

Many people find that sitting in nature – under a tree, on top of a mountain, or in a quiet place in the sunshine – helps them to facilitate the meditation process. It’s also a great way to get outside for Vitamin D.

5. Meditate While At Work.

This is certainly the most difficult way to meditate because distractions at work can interrupt the process, but many people have been able to achieve a state of meditation while performing job duties. Talk about being dedicated to the cause!

Everyone is different. Experiment with different ways of meditating to see what you like and what comes easiest for you.

Likewise, try experimenting at different times of the day and for different periods of time, but aim for at least 20 minutes to reap the most benefit. The health effects on your body are well worth the effort!

Here are some articles about meditation:

http://prcvir.com/blog/meditation-for-peace-of-mind-benefits-and-easy-steps/

http://prcvir.com/blog/what-are-some-hindrances-and-some-solutions-during-meditation/

http://prcvir.com/blog/understanding-the-basics-of-meditation/

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What Are The Easy Steps To Meditate For The Peace Of Mind?

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Meditation elicits many descriptive terms: stillness, silence, tranquility, peace, quiet, and calm.

All counter stress and tension.  Lama Surya Das in his book Awakening The Buddha Within says, “Meditation is not just something to do. It’s a method of being and seeing – an unconditional way of living moment by moment.

In other words, learning to live in this moment because this moment is all we have.

Henry Winkler is quoted as saying; “A human being’s first responsibility is to shake hands with himself.”

Meditation is an opportunity to ‘shake hands with ourselves’ in a safe, simple way and to balance our emotional, mental, physical, and spiritual well-being.

It takes many forms in today’s society.  All have one thing in common.  They use concentration techniques to still the mind and stop thought.

Many experts agree that meditation is an invaluable tool for relaxation. It has many health benefits. It wards off the physical damage caused by stress, boosts your immune function and basically helps relaxes your body.

However, meditation is one of the most widely practiced stress management technique worldwide. There are many benefits that you can derive from meditating.

So let’s look at some of the benefits that meditation has to offer.

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Meditation helps you control your own thoughts.

Man has conquered space and Mount Everest. But the most difficult thing to conquer is your own mind. Even the greatest minds on Earth are not able to control their thoughts.

Look at Van Gogh. He succumbed to his thoughts and committed suicide. They are not able to reject their negative thoughts and focus on the positive.

However, the art of meditation teaches that not only that you can control your own thoughts, you can also reject your negative thoughts.

Through meditation, you will be able to create the peace of mind that you always wanted.

Meditation also teaches detachment.

It is easy to get annoyed by all the little things in life. It may be the jam to work in the morning, the rude lady that cut your queue.

Every little small thing may annoy you. No matter how you try and avoid these problems, they will also keep appearing and we need to get used to doing that.

Meditation will help you develop detachment and also keep your mind in perspective. Through meditation, you will be able to detach yourself from all these irritating little nuisances.

Meditation also helps you discover the purpose of life.

If you are feeling empty inside, meditation allows you the time that you need to examine yourself inwardly and helps you gain a greater understanding of life.

You will start to be relaxed and you will be able to view your life from a whole different perspective.

Lastly, meditation leads to happiness and peace of mind. As we have pointed out before, it helps you control your thoughts. So it is out with the negative thoughts and in with the positive energy.

It detaches you from little petty problems and also helps you discover the purpose of life. So try meditating today to live a better life tomorrow.

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How to Meditate?

So how do you start meditating? Here are a few simple steps on how to learn to meditate.

First, choose the time and place.

You need to set a time each day for meditation. It may be the start of the day or it may be the end of the day.

It is recommended that you meditate at the start of the day because that is the time of the day when you are least tired and your mind is still fresh.

However, it is really up to you. After you have allocated a time to meditate, you need to set a place for you to meditate in. Preferably it is somewhere that is calming and relaxing and away from all noise and distraction.

You need to be away from the television set, or any house phone and mobile phones. You could also put on some gentle, calming music that is repetitive and gentle. This will create an environment that is relaxing for you.

Second, relax your whole body. Sit with your back straight.

It does not have to be in any particular position. The most important part is to remember that your back must be straight. This will help with your breathing later on.

Third, remember you control your own thoughts and not the other way round.

Reject all the negative thoughts and try to empty your mind. You need to be patient. Don’t expect that you’ll be able to successfully silence your mind on your first try.

If you were told to not think of a pink elephant, your mind will straight away think of a pink elephant. That is how difficult it is. Remember to be patient.

Fourth, try to concentrate on something.

It will be difficult to control your thoughts with just your inner mind alone. So try an easier way first.

Choose something to focus your attention on. It may be a simple mantra or you could be concentrating on a flower or a candle. You could also try listening to your heart beat and try to focus on that.

Once you are able to focus, you can now focus on silencing your mind. Remember, be patient and you too will soon be able to enjoy the benefits that meditation

Guided Meditation to Reduce Stress

Meditation is an anti-stress antidote. It is a means of attaining calm and tranquility.

Ordinary people who want to attain inner peace can utilize the same principles and through meditation be better equipped to deal with the everyday stresses they face.

One of the ways that meditation benefits practitioners is the way that it produces a deep state of relaxation, which enables the person to focus and attends to one thought or object.

The mind is often crowded by nagging worries and negative emotions, which affect a person’s judgment. It also involves problems the world has an offer. Meditation succeeds where other approaches fail.

When the human body is subjected to either psychological or physical stresses, there are physical changes that occur that negatively impact the body.

The fight-or-flight response kicks in. This is the body’s way of preparing the person to “survive” the situation.

This physiologic response can be harmful when the stress is applied continuously, like what happens to people who live a stressful lifestyle.

It is therefore not surprising that the incidence of heart disease, hypertension, and other diseases due in part to stress is increasing in modern society.

Western medicine is successful in alleviating these conditions and improving the quality of life, but only to a certain degree.

Moreover, some people are looking for other ways, or alternative approaches to help them deal with stress and make themselves much more capable of dealing with any situation that arises without kicking into high gear all the time.

Scientific studies have shown that meditation has the opposite effect as the fight-or-flight response.

Based on research, the following are the physiological effects of meditation: lowered muscle tension, decrease in blood pressure, heart rate, and respiratory rate, as well as lowered oxygen consumption. These effects are proven to be very good for the body.

To avoid stress build-ups, you can try meditation. Besides it being cool to do, you can obtain an immediate calming effect regardless of your meditation posture. In this manner, you can reduce your stress.

1. Practicing your breathing is the first process you should learn. If you observe that stress is starting to disturb you, just do a couple of light breathing. Concentrate on your breathing quality. Make sure that it’s light and still. Then slowly breathe deeper.

2. The next step is to balance your posture and make it even, head up and back straight. Most people who are stressed out often do a slouching posture while frowning.

3. Clear your thoughts. Start to imagine that you are swimming in relaxing waves. Feel the flowing waves in your consciousness that is taking away all you stress and anxiety. Make sure your body receives the constant flow of the waves.

4. Acknowledge your stress and review its root causes. This is a very important step. Denying stress in the meditation process is not good. Clearly, speak to your mind that the stress is true but you have the capacity to handle it by thinking straight and finding ways to deal and cope up with it immediately.

5. Repeat this statement during your meditation process for at least ten minutes or more. Then take control of your stress totally. Think of the person who caused you such stress and made you out of control. Control your mind and remove the stress from it.

6. Finally, concentrate on a decision that you have the right to a peaceful and free mind and nobody can say or do anything against this right, as you end the meditation process. Every time you need meditation just dictates this decision to your mind.

These steps can do something to change your outlook whenever stress disturbs you. Never be afraid to try, just believe in the benefits that it will give you in the end.

Practicing meditation is  an effective approach to promoting emotional balance as well as overall good health. Experts today recommend it as a way to deal with stress and to lessen the symptoms of some body ailments.

 

Here are other helpful articles about meditation for your reference:

http://prcvir.com/blog/what-is-mindfulness-meditation/

http://prcvir.com/blog/what-are-the-health-advantages-of-meditation/

http://prcvir.com/blog/what-are-some-hindrances-and-some-solutions-during-meditation/

http://prcvir.com/blog/understanding-the-basics-of-meditation/

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What Are The Solutions To Some Hindrances To Meditation?

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What could be some obstacles during meditation and solutions to effectively push through your meditation? Nothing in this world is without effort.

When we want to attain our goals, we face many hindrances and obstacles in our way. Spirit and will power must be used to remove these obstacles from your way, or to mold these hurdles in your favor.

Sometimes, people are hyperactive and anxious in nature. Some anxious people withdraw because of their negative attributes while some people use their negative energies to gain positive goals, and use their hyperactivity and anxiousness in creativity.

Meditation is the process of attaining peace in life. If you will withdraw in the face of hurdles, you will not be able to attain your goals like peace and harmony.

Here are some hindrances which can come in the way of meditation.

Habitual Distraction of Mind

It is the habit of our mind that it keeps on thinking the things that are desirable for him. Our mind wants pleasure seeking, and it becomes difficult for it to calm down and concentrate on one object.

Ill Feelings

People may confront with bad feeling during their meditation sessions. These feelings can be due to the new physical postures because the body is not used to for such positions.

Sometimes, it happens that while developing concentration during meditation, we begin to concentrate on undesirable people and things. These things make us leave our meditation session.

Restlessness

Restlessness or unsteadiness is the thing that comes during meditation sessions when we are trying to concentrate our mind on one thing.

This type of concentration produces a large amount of mental energy. This mental energy then converts itself into physical energies.

By doing this, it becomes very difficult for a beginner to even preserve his posture during the session.

Slothfulness

It is another thing which works as a barrier during the meditation session. Slothfulness refers to fatigue or slowness. Many things can induce this tiredness in you, for example, a long hectic day.

When you will start meditation after a hectic day, or with many tensions in mind, you will not be able to concentrate in meditation.

It is important to free your mind before practicing meditation. Another thing is that, when people start meditation session after a long hectic day, they find much pleasure in sitting and emptying their minds.

Instead, they focus their minds on more complex practice, they choose to leave their sessions or go to sleep.

Indecisiveness

It can be harmful during the meditation session. Try to convince yourself before indulging in meditation. If you don’t think that it will help you in any way then be sure that, it is not going to help you.

If you are not convinced of the power of meditation, you will find it less enjoyable, and it will be more likely that you quit it at an early stage.

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Solutions For Hindrances During Meditation

We have discussed five major obstacles that can prevent any person from attaining goals during meditation.

Many people believe that there is no problem which exists without a solution on this earth. With this, experts have suggested some solutions for these sorts of problems.

The important thing for getting a solution for your problem is your awareness for your problem. One should know that what kind of problem he is experiencing. Only in this way, one will be able to find the correct solution of the problem.

These solutions are as follow.

Solution for Habitual Distraction of Mind

As we have seen that different desires can divert us during the meditation session, one can bring his attention back to meditation.

Experts suggest that in such a situation, a person should concentrate on his breathing. This could help in concentrating on meditation steadily and unconsciously.

Solution for Ill Feelings

Being kind is the perfect solution for eliminating ill feelings. Whenever feelings of hatred and aggressive comes in your mind, try to calm down yourself, take a break and try to change ill feelings with healthy feelings.

You need to think about the pleasant things during this procedure. The best and practical thing is to be kind to you.

Kindness with your own self is essential because ill feelings are most damaging for your own mind and health.

Once you begin to take care of yourself, you will not destroy yourself with negative feelings, and it will also produce positivity in your attitude.

Solution for Restlessness

One can eliminate the feelings of restlessness through concentrating on lower parts of the body.

One should notice the breaths are coming into the abdomen. This deep breathing will develop one’s concentration slowly.

Another thing which one should adopt during restlessness is self-instruction. Saying “calm down” with every breath can be helpful, as well.

This self-instruction has great importance in Psychology, where clinicians teach self-instruction to individuals with anxiety in order to slow them down.

Solution for Slothfulness

Illumination or bright light is the best solution for the problem of slothfulness or tiredness.

Experts have recommended that one should focus on senses coming from your upper part of the body if he wants to reduce tiredness.

Another thing is that one should concentrate on any bright object if feeling tired. If you want to close your eyes, there should be enough light in the room that you can feel even with closed eyes.

Otherwise, on should conduct meditation session with open eyes because dark or dim light produces depression in individuals.

Solution for Doubts

The best thing to eliminate a doubt is to enhance your knowledge about the issue. If you are fully aware of the effects of meditation, then you will be less doubtful about its effects.

Another thing to reduce doubts is to experience doubted thing. Be dedicated to meditation for some sessions, and you need to carry on with that further if you find it useful.

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Other Techniques

There are some other techniques that one can try during meditation. I will discuss all of them briefly.

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Reflection 

Sometimes, it is useful to concentrate on obstacles and their outcomes. Minor obstacles will be lightening away through this method.

check4Detachment

If one comes to know about an obstacle, one should stop there for some time. One should let these situations go.

Hopefully, these momentary situations will pass away soon. One should not practice detachment during the condition of tardiness otherwise, the person with become more tired than before the exercise session.

check4Suppression

If the obstruction is firm, and previously prescribed methods are not working over it then, one should try to push them softly. In this way, they will not be able to disturb you for a longer period of time.

check4Winding up session

If you find that no method is useful for breaking your barrier, then you should wisely wind up the session and realize that your mental condition is not compatible with meditation that time.

Don’t think that all your effort during the session has come to nothing, because there is a series of sessions during meditation, and experiences during the current session will give confidence for the upcoming sessions to be taken effectively.

 

Here are other articles about meditation for your reference:

Understanding the Basics of Meditation

http://prcvir.com/blog/what-is-mindfulness-meditation/

http://prcvir.com/blog/what-are-the-health-advantages-of-meditation/

http://prcvir.com/blog/meditation-for-peace-of-mind-benefits-and-easy-steps/

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Discover The Basics Of Meditation

basics of meditation

What do you know about meditation? Let us find out some meanings, history and relationship of meditation to our body.

There are various definitions and explanations of Meditation. People use different techniques to achieve different goals through meditation.

History remains unable to locate the person, who first started meditation to attain self-integrity and peace of mind.

Word’s History

 The word “Meditation” means to think, to think about something or to consider something. Later, people started using this word with reference to spiritual practices followed by the Eastern world.

Buddhists use word “dhyana” which is equivalent to meditation. Meditation is basically the word, which is used in modern English. Previously, it was used with different names.

Now, it has been confirmed that meditation is equivalent to the Christian term “Contemplation” in its meaning and perspectives.

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Various Definitions of Meditation

There is not any single definition of meditation. Several personalities have elaborated the meanings of meditation with their own perspectives.

We will look at some widely used definitions of meditation:

check4Some scholars define meditation as steady thought and consideration. This is the most basic and quite open definition of meditation.

This definition presents only one thing that one has to think about something, but this definition does not tell on which object one should concentrate? Usually, teachers ask students to concentrate on their studies. Is it really meditation?

check4According to the second type of definition, meditation is a pious religious or spiritual thought.

This definition also limits the meaning of meditation by connecting it to only religious thoughts. Other thoughts and ideas are discarded in this way.

check4Meditation is a process of continuously thinking upon a specific idea, verse or object. This concentration is equivalent to the process in which cattle chews cud endlessly.

check4Some definitions consider daydreaming as meditation, but there is much controversy exists in taking it as meditation.

Daydreaming cannot be called as meditation because it is usually a conscious process. Moreover, it does not give the same spiritual and healing effects which are attached with meditation.

Overall, meditation is an internal practice of a person which takes several forms. It mainly changes the mind of an individual, which brings peace to the mind and gives relief from mental stresses.

Meditation may mean two different things to two people, depending on where and how they learned to meditate.

Meanwhile, the primary purpose of meditation is shared by the many different approaches, and that is attaining a higher level of consciousness.

This altered state is a means of transforming and changing the mind such that it becomes calm and focused all the time.

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Origin of Meditation

Finding the origin of meditation may be quite difficult. Meditation is deep rooted in Asia, and countries like China, India and Japan are practicing it for thousands of years.  Tribes in South India had developed Tantric Meditation about 15 thousand years back.

Tantric meditation was in common use those days. So, we can put forward that concept of meditation emerged from Asia and took various forms in all over the world.

Other views about the origin of meditation claim that it originated from the human being’s curiosity for the purpose of men, purpose of the universe and to find God by looking inside the self to realize the nature and its existence.

Historical Perspectives of Meditation

All historians have consensus over the points that, meditation has evolved during unknown ancient times and it was not practiced in such a way in which it is practiced today.

Taoists started practicing meditation during 500 to 600 BC. Buddhists also started using meditation in the same era.

In history, Buddha is one of the greatest promoters of meditation. He was the one to teach meditation in Asia during 500 BC.

Buddha has introduced the basic forms of meditation, and all the world adapted and transformed these meditation techniques according to their needs and purposes.

An important point to note here is that Eastern countries were the origin of meditation and getting relief through various meditation techniques. West had adopted this culture from East.

During 20th century, Western researchers conducted researches on meditation and came to know about its physical and psychological benefits. Since then, they are using meditation as a widespread practice in their culture.

Western population widely practiced meditation for peace of mind and to get relief from daily life stresses. Nowadays, a downfall has been observed in practices of meditation, and the reason is a lack of time.

Nevertheless, in your own little way and your own little time you can enjoy the moments and benefits of meditation.

Link Between Meditation And Your Body

When we experience stress every day, it causes physical damage to our body. Meditation could be the answer to this problem.

Meditation affects the body in the opposite way that stress does. Not only it calms down the body, it helps the body to repair itself and prevents new damages to the body too.

So what is the link between meditation and your body?

Meditation can reverse your stress response and thus protect you from the effects of chronic stress.

According to a research which compared a meditating group to a non-meditating group, they found that non-meditating group has worse stress responses such as high blood pressure, pain syndromes and other conditions compared to the meditating group.

Experts have said that any condition caused or worsened by stress can be alleviated through meditation.

When you are meditating, you are actually relaxing your body. This helps decrease metabolism, lowers blood pressure and it also improves heart rate, breathing and brain waves.

You start using oxygen more efficiently and you also sweat less. When you do it daily, your immune functions starts improving. Once your mind is cleared of its stress, your creativity also increases.

In people who are meditating, brain scans have shown that there is an increase in activity in areas that control metabolism and heart rate. Buddhist monks have shown that meditation produces long-lasting changes in brain activity areas involved in memory, attention, learning, and perception.

Meditation also helps ward off illness and infections. It is an immune booster. When you are relaxed, you are less prone to suffering infectious disease.

Whereas for stressed people, their bodies are already physical damaged and their immune function is already low, so it does not take much to get them sick.

Ways to Meditate

Meditation is easier said than done. There are some who devote their time to studying this practice. Still, many of the techniques require very little in terms of materials and resources.

For instance, in techniques that is aimed at focusing one’s attention, the only requirement is a quiet place and an object that the person can pay attention to.

The latter may even not be necessary if the practitioner chooses to focus instead on a mantra or his own breathing pattern.

There are two other important elements of meditation, and these are universal requirements no matter which technique is to be performed.

First of all, the setting must be as quiet as possible, especially for those who are just starting out.

A quiet setting does not only refer to the ambient noise, but also to a lack of distractions such as modern gadgets, television, and reading materials.

In terms of body position, the familiar lotus position, which requires that person be comfortably seated, is the most popular body posture that is associated with meditation.

However, meditation may also be performed while lying down in a supine or even when walking.

As a person develops skill in entering the meditative state, he or she can meditate while on the move or in noisy and highly stressful environments.

Practicing meditation regularly allows a person to “escape” the chaos of traffic, a long line at the grocery store, or an all-day meeting.

The key to meditation is for the person to find a level of physical comfort which allows him to direct his mind toward the task at hand.

Meditation and Breathing

Breathing plays an important role in meditative practice. In fact, mastering a specific breathing pattern is central to the correct performance of many meditation techniques.

The objective of the slow, deep, and diaphragmatic breathing pattern that is taught to meditation novices is to improve breathing efficiency by promoting the use of the diaphragm.

The diaphragm is the primary muscle of respiration and using it is the most effective way to breathe, bringing an adequate amount of oxygen to all the cells of the body.  This part of meditation is said to heal.

Most people are unaware that their breathing pattern is not relaxed and efficient. Instead of the diaphragm, they are mostly using muscles of the shoulders, neck, ribs to breathe, which are accessory muscles of respiration.

The process is not that hard to master. There are classes that are being offered that can help in mastering the proper techniques of breathing.

Although meditation is a little difficult to start, it is not difficult to learn. All you need is practice. Over time, you will be able to meditate properly and to clear your mind, you too will be able to enjoy the benefits that meditation has to offer.

 

And for the more information about information, check the following posts:

http://prcvir.com/blog/what-are-the-health-advantages-of-meditation/

http://prcvir.com/blog/meditation-for-peace-of-mind-benefits-and-easy-steps/

http://prcvir.com/blog/what-are-some-hindrances-and-some-solutions-during-meditation/

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