What Is Meditation | How To Do Meditate | Different Forms Of Meditation
A Complete Guide to Meditation For Beginners!
Table Of Content:
>What is meditation
>The role of meditation
>The attitude of meditation
>The result of meditation
>The benefits of meditation
>Different forms of meditation
>How to Start Meditate as a beginner
What Is Meditation:
What is meditation and why do people spend time on it? They are key questions for many of us when we start looking for an alternative lifestyle. On one level, meditation can be seen as a way to refresh the mind, improve mood, appreciate life, and decompress from stressors. It shares some similarities with sleep with the difference that in meditation we stay awake.
Sometimes it is easier to define what meditation is by saying what is not. It is not an activity that has a goal and does not involve any achievements or any kind of development or progress. It does not mean that we will become different or some magical result will emerge. Meditation is done to allow our mind and spirit to take a break from our daily and lifelong needs, to achieve goals, and to strive for becoming, improving, change. It works for you, instead of having to work for it. Furthermore, it does not include specific steps or a program as a guide. That’s why it’s wonderful — it frees you from all these things, even for a while.
The Role Of Meditation:
Meditation is done to awaken us and remind us of who we are at the most fundamental level. It is simple, but we make it very difficult because from a young age we are taught to be influenced, to fulfill, to change. In many aspects of our lives, this is good and necessary. But in meditation, and our psychology, it can create conflict and turmoil. The point is to accept who we are instead of fighting against who we are. When you can do that, you will find that what you are is different and more amazing than you thought!
The Attitude Of Meditation:
Sitting on the floor is the best position to meditate. You can use a pillow if you want. The point is not to feel pain or discomfort, but also not to be too relaxed, so as not to fall asleep or withdraw. It is good to sit with your spine upright and your legs crossed. It’s a simple place to hang out with your regular daily activities. You do not need to do anything special with your hands, but it usually helps to rest them on your knees and hold them together in your arms. The goal is to stand in a straight line, but without trying to keep it that way. Emphasize breathing through the nose. Once you start, there is nothing to do but be aware of your thoughts.
The Result Of Meditation:
Finally, concentrate on what is left. Whatever the thoughts, regardless of your feelings, regardless of your mental state, regardless of your physical senses, you just have their consciousness, without trying to control, influence, or judge them. The point is, you are not separated from any of these situations. You are not waiting for something to happen or to produce a result. The point is to let go of unnecessary brain activity so that your mind and spirit have a chance to replenish themselves. Partial peace. Partial bliss. A reversal of psychological knots and stress. Meditation cannot be taught: you must deepen and understand what is happening and what is not happening inside you, as part of your communication with yourself. It is to remember that you can be yourself just as you are and that it makes you feel good.
The Benefits Of Meditation:
Did you know that research on the beneficial effects of meditation has been going on since the 1960s and ‘70s? Meditation has been studied for its contribution to lowering blood pressure and sympathetic nervous system activity, improving blood flow to the brain, and reducing the pain associated with certain chronic conditions. It also helps to better regulate mood disorders, to manage emotions, to relax and focus mentally, and to be able to feel compassion and understanding.
Different Forms Of Meditation:
1. Sound meditation
Sound meditation is based on mantras. But what is the mantra?
A mantra is a sound, word, or phrase that is constantly repeated and that results in the vibration of the mind. One well-known mantra is the utterance of the word om. By focusing on a word, mantra, object, or sentence, the meditator can clear his mind and leave the present moment.
The mantra is not a randomly chosen voice or phrase but is based on sacred voices and thoughts whose purpose is based on doctrines formed millennia ago.
Voice meditation helps you to make room between yourself and the psychic noise that prevents you from calming down.
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2. Vipassana meditation
The purpose of Vipassana meditation is to develop inner wisdom, and it comes from the Buddhist tradition of meditation. Vipassana meditation focuses on breathing through the nose and recognizing feelings and thoughts without being judged or interpreted. Emotions and thoughts flow freely, but you don’t grab them, you let them pass through your mind intact.
Vipassana meditation helps you see things as they are without further interpretation. It opens your eyes and helps you understand what is going on around you.
3. Zazen meditation
Zazen meditation, also known as Zen meditation, focuses on breathing. There is a big difference between Zen meditation and Vipassana meditation, as Zen is not based on nasal breathing but deep abdominal breathing.
During Zen meditation, you should sit as straight as possible, with your chin pointing toward your chest and your hands on your stomach. This allows you to observe the fall and rise of your diaphragm and focus on deep breathing.
Zen meditation helps you to notice thoughts moving through your mind that you observe from the perspective of a stranger and from which you let go.
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4. Metta meditation
Metta meditation is based on Tibetan Buddhism, known for its arousal of feelings of love, acceptance, and kindness. Metta is a form of meditation that cares about and develops compassion for others.
During meta meditation, you learn to be merciful to others and to be more positive about life. Also, you will learn to accept yourself and your loved ones exactly as they are.
People with low self-confidence, perfectionists, and self-critical people can benefit a lot from meta-meditation.
5. Kundalini meditation
The goal of the Kundalini is to awaken the mind, and this is achieved through mantras that open the way to the subconscious. Kundalini focuses especially on awakening the spine, as Kundalini’s energy is found in the lower back.
When you play mantras or songs, you release the energy lurking in your spine and wake up to a new reality. If you push yourself further, you can achieve enlightenment.
6. Chakra meditation
According to Hinduism, man has six chakras. Chakras are sources of energy in the body and their energy can be accessed through meditation and conscious practice.
Chakra meditation focuses on sounds, hand positions, visual exercises, and every chakra awakening that will help you take care of your physical body.
7. Tonglen meditation
Tonglen meditation will help you understand the things that are causing you suffering, accept pain, and get rid of it.
This meditation can be suitable for people who easily get away from anything negative or frightening, or try by all means to prevent taking risks and possible pain and distress. Tonglen meditation will help you understand that pain cannot be avoided, but that it can be approached constructively and let go.
Tonglen meditation helps you let go of negativity and makes you more compassionate and empathetic. Tonglen meditation largely focuses on breathing.
Have you tried these different forms of meditation? Each of these methods brings positive effects, but they focus on slightly different areas. You can choose the form of meditation that works best for you and feel the benefits it brings to your life.
How To Start Meditate As A Beginner:
Preparing For Meditation:
- Think about what you want to achieve through meditation. People turn to meditation for many different reasons, such as developing creativity, changing the purpose visually, silencing the eyes, or creating a spiritual connection. If your only goal is to spend a few moments each day without having to worry about what you need to do, this is reason enough to meditate. I try to make the reasons for meditation too complicated. In essence, meditation means relaxing and refusing to get lost in every day worries.
- Find a place that does not bother you. Especially when you are at work, it is important to clean the environment from distractions. Close the TV and radio, the windows so that no outside noise is heard from the street, and close the door so that you cannot hear a loud roommate. When you share your home with roommates or family members, you may find it difficult to find a quiet place to focus on your meditation. Ask the people you live with if they agree to be silent during the meditation practice. Let them know as soon as you have finished your meditation so that they can resume their normal activities. Scented candles, a bouquet, or incense are small perfect touches to enhance the meditation experience. Turn the lights off or on to help you focus.
- Use a meditation mat. Meditation pillows Safi also known as Zafu is a circular pillow that allows you to sit on the floor while meditating. As the chair does not have a backrest, unlike a chair, it does not allow you to fall behind your back and divert your energy away. Without Zafun, any old pillow or sofa cushion will prevent it from being held in your hand at all times if you sit crosswise for a long time.
Do not hesitate to use the chair if you find that sitting in a chair does not sit on your back. Keep an eye on your body and try to keep your back straight until you feel comfortable, then sit back until you think you can do it again.
4. Wear casual clothing. You don’t want anything to get you away from meditation, so stay away from restrictive clothing that pulls you away like jeans or tight pants. Think about what you can wear to exercise or sleep; such rich, breathable clothes are best for you.
5. Select the time that suits you. If you are more familiar with meditation, you can use it to calm down if you feel anxious or overwhelmed. However, when you start meditation, you may find it difficult to focus at first if you are not in a good mood. If you are new to meditation, choose a convenient time; Maybe you can do it in the morning or after school or relaxing from work.
Remove any confusion before sitting in meditation. If you are hungry, eat light snacks, go to the toilet if necessary.
6. Be with you for an hour. You need to make sure you meditate long enough, but controlling the clock should not interfere with your focus. Set an alarm for the time you want to meditate. It can be 10 minutes or an hour. It can be an alarm on your phone or you can find many websites and applications to keep the duration of your sessions for you.
- Sit up straight on your pillow or chair. An upright position helps you focus on your breathing while consciously breathing. When sitting in a chair with a backrest, try not to lean back or lift the stack. Stay as straight as possible.
Put your feet as comfortably as possible. If you use cushioning on the floor, you can stretch your legs in front of you or squat. The most important thing is that his posture stays upright.
- Don’t worry about your hands. We see in the media that people often put their hands on their knees during meditation, but don’t worry if you don’t feel comfortable. You can put your hands on your lap, you can hang them on both sides; you can do anything that makes you clear your mind and focus on breathing.
- Tilt your head forward as you look down. It doesn’t matter if your eyes are open or closed during meditation, but most people find it easier to block distracting images when their eyes are closed. In both cases, tilting your head forward as if looking down will help open your chest and make breathing easier.
- Set your alarm. When you are comfortable and ready to start, put an alarm for the time you want to start meditating. You have no pressure to experience an hour-long transcendental situation in the first week. Start with small, 3–5 minute sessions, increasing to half an hour or longer if desired.
- Keep your mouth closed while breathing. When meditating, you need to breathe and breathe through your nose. But make sure the jaw muscles are loose, even when the mouth is closed. Compressing or rubbing each other; just relax.
- Focus on your breath. This is the essence of meditation. Things that can put you under stress in your daily life Thinking Instead of working, give yourself something positive to focus on: your soul. If you focus all your attention on breathing, you will see that all other thoughts of the outside world are gone on their own, without worrying about how to ignore them.
Focus on your breath as you feel most comfortable. Some people like to focus on how their lungs expand and contract, and others like to think about how air breathes through their nose. You can even focus on the sound of your soul. All you have to do is turn yourself into a mood where you can focus only on the soul.
7. Observe your breath but do not analyze it. The goal is not to become aware of every breath, but to describe it. Don’t worry if you remember how you feel, or explain the experience later. Just experience the breath of every moment. When it passes, you experience a second breath. Try not to think with your soul in mind; only by experience in their perception.
8. If you are confused, focus on your breath again. Even if you have gained a lot of experience during meditation, you will find that your thoughts may dissipate. You start thinking about work, bills, things you need to do later. Don’t panic and try to ignore them when you notice that the outside world is invading. Instead, take the mind back into your body and focus on breathing and let the other thoughts go away again.
You can see that your attention is easier to breathe than to breathe. If you understand that this is true, keep that in mind. In particular, try to intensify the feeling that your breath gives you when you leave your body. If you have trouble concentrating again, try to take your breath into account.
9. Do not be too hard on yourself. Admit that you have a hard time concentrating when you are new. Don’t be angry with yourself; all beginners experience these inner voices. Some even say that the constant return to the present is meditation’s own “practice.” Also, don’t expect meditation to change your life overnight. It takes time to manifest the mind. Meditate for at least a few minutes each day and extend the duration of your sessions whenever possible.
Be sure to mute your cell phone. Meditation before bed helps your brain to fail and makes you feel calmer. Meditation is not a wand, but an ongoing process. If you continue to meditate every day, you will see that a calm and calm mood slowly develops within you. Slow music helps you relax better. Focusing on breathing or repeating a mantra like OM is common, but if you prefer to listen to music while meditating, just listen to calm music. The song may calm down at first, but then it can turn into rock music in the middle, and it’s not appropriate because it interrupts the meditation. Frustration is part of that. Let go; which teaches you so much about yourself as the calmer side of meditation. Relax and be one with the universe.
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I wish you all the best to start your meditation.
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