Meditation
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| Meditation |
Meditation meaning/Definition as per Cambridge English Dictionary:-
“The act of giving your attention
to only one thing, either as a religious activity or as a way
of becoming calm and relaxed”
Meditation can also be simply defined as:
“Meditation is a collection of methods designed to promote heightened
awareness and focused concentration. Meditation is another approach for
altering awareness that has been demonstrated to offer a variety of
psychological effects”.
Some important points to know about meditation
are:
a. Mediation had been in use by various nations and cultures, for more
than 1000 of years
b.
Meditation is practiced
in nearly every religion, including Buddhism, Hinduism, Christianity, Judaism,
and Islam.
c.
Meditation can also
be uses as a type of psychotherapy.
Meditation through Ages or Meditation in the
History of the World:
While meditation has
lately gained popularity in the United States, it has been practiced for
thousands of years. Religious traditions, notably Buddhism, have been linked to
the practice. Meditation was practiced across Asia until the twentieth century,
when it began to spread to other areas of the globe. It gained popularity in
the West throughout the 1960s and 1970s, and it was frequently linked with
hippie culture.
Meditation has been included into several therapy methods over the last few decades, including mindfulness-based stress reduction, which uses mindfulness and meditation to help individuals cope with stress, depression, anxiety, and other mental health issues.
What are the Different Types of Meditation?
Two main types related to Meditation are:-
i.
Concentrative
Meditation (CM):- It is Concentrative meditation is focusing
your entire attention on a single item while shutting out everything else. To
achieve a higher state of being, the objective is to truly feel whatever you're
focused on, whether it's your breath, a single phrase, or a mantra.
ii.
Mindfulness
Meditation (MM):- Because mindfulness may be used to address a
variety of conditions, such as depression, the focus of each practise may vary.
Overall, it entails being aware of and immersed in the current moment, as well
as being open, conscious, and accepting of yourself.
Meditation Techniques:-
1. Spiritual Meditation Technique:
Meditation is an important element of Eastern spiritual traditions
like Buddhism, Taoism, and Hinduism, but did you know it's also used in many
Judeo-Christian and other spiritual paths? Spiritual meditation may contain
aspects of silent, spoken, or sung prayer, depending on the tradition.
Meditation fosters a closer connection with the Divine when performed in a
religious setting. Meditation is more focused on self-awareness and
self-actualization in non-theistic traditions like Buddhism and Taoism. Non-theistic
spiritual meditation helps practitioners become the greatest human beings they
can be in this way. The insights gained via spiritual meditation, whether
secular or non-secular, can help us develop traits of kindness and
connectedness.
2.
Mindfulness Meditation Technique:
This meditation practice, which has gained a lot of popularity in
the West, is based on Buddha's teachings. Mindfulness meditation can assist us
in better understanding how our minds function. This self-awareness is the
foundation for overcoming discontent, impatience, intolerance, and a variety of
other behaviors that prevent us from living richer, happier lives.
Mindfulness has been found to help people cope with sadness,
stress, and worry. It also promotes resilience, a useful trait that allows you
to deal with challenging situations without losing your cool.
3.
Movement Meditation Technique:
Many types of meditation urge you to stay in one posture, whereas
movement meditation emphasizes the mobility of the body. Walking meditation is
one type of mindful movement, and it's also linked to yoga, tai chi, and other
martial arts. It is really useful to commit to some sort of physical
discipline. You may broaden your awareness to encompass just about anything
that keeps you moving once you've mastered being present in your body during
movement meditation: gardening, walking the dog, doing the dishes, golfing, and
so on. The object of meditation in each situation is your body's movement.
4.
Focused Meditation:
This approach requires us to focus only on whatever job we are
working on: it is the polar opposite of multitasking. We see and admire
sportsmen, singers, chess players, and others who have remarkable concentration
abilities, and we may forget that in order to achieve in life, we must be able
to focus on the work at hand as well. We've convinced ourselves that
multitasking is required to complete our to-do lists, yet we're only doing one
thing at a time anyhow. This flitting between various ideas and occupations
results in a disorganized mind and a great deal of discontent.
Drinking a cup of tea is a classic form of concentrated meditation. You practice putting down all other activities — no checking your phone, no getting up to let the cat out, no adding to your shopping list – and focusing only on drinking your cup of tea. Warmth, fragrance, and the weight of the cup in your hands are all things you could sense. You return to sipping tea whenever your mind wanders.
5.
Visualization Meditation Technique:
An image that evokes a specific sensation or quality is brought to
mind in this meditation approach. Close our eyes and picture a magnificent
mountain lake, an open sky, a familiar scene, or any other image that
communicates to us in a simple way. We envision our thoughts and feelings as
leaves on a creek that the river gently washes downstream in one well-known
mindfulness exercise. This is supposed to provide meditators with a sensation
of separation from unwanted mental activity and calm.
Because we envision something that isn't actually there, some individuals believe visualization meditation is a form of escape from the world. But, if we think about it, most of what goes on in our heads during the day includes resurrecting memories from the past or focusing on hopes and concerns for the future — both of which aren't actually there! Visualization is a strategy for positive personal development that makes use of the mind's highly creative side.
6.
Chanting Meditation Technique:
Chanting and mantra
meditation are recommended by many spiritual systems, from Western faiths to
Buddhist and Hindu traditions. The attention should be concentrated on the
sound of the words and the melody while chanting. The pondering of meaning is
likewise encouraged in Western cultures. A repeated sound, word, or phrase is
employed in mantra meditation and other Eastern traditions to cleanse the mind
and allow our spiritual abilities to emerge. Mantras are occasionally, but not
always, accompanied with a music. In mantra meditation, one of the most popular
sounds is "Ommmm."
How To Start Meditating: Tips for Your Daily
Practice:
a. Start slow:
b.
Start with modest
daily workouts of 5 to 10 minutes and gradually increase to larger ones.
c.
Schedule must be there:
Try meditating at the same time every day—for example, for a few minutes
first thing in the morning.
d.
Comfortable sitting position:
One alternative is to sit cross-legged on the floor, although
comfort is the most important factor. You must be in a posture where you can
sit comfortably for many minutes without becoming stiff or restless.
e.
Focus:
Breathe normally and pay attention to the feelings and sensations
you get as you inhale and exhale.
f.
Don’t Conquer Your Feelings:
When you meditate,
your mind is likely to wander, and this might lead to unsettling or even
painful thoughts and sensations. The objective isn't to get rid of such notions
from your head. Instead, recognize your ideas without passing judgment on them,
and then gently return your attention to your breathing.
Meditation for Beginners. What the Beginners
should do?05 Best Tips for Meditation Begineers: How do I start meditating? How
do you meditate at home?
1. Perfect Time & Location:
The first stage is to commit to a regular practice schedule,
preferably a couple times each week. Make a plan for how much time you'll set
aside—perhaps 10 or 15 minutes at first—and where you'll sit, preferably
somewhere quiet (a little bit of background noise is not an issue). Making a
habit stay involves discipline and persistence, so sticking to a pattern — same
time, same place — will aid in the development of your meditation practise. To
ensure that they remember meditation, many individuals couple it with a daily
habit they already have, such as brushing their teeth. The first thing in the
morning is a common time to meditate, but it's OK to find a time that works for
you, whether it's in the morning, afternoon, or evening.
2.
What to Wear?
Put on whatever you want. The most essential thing is that you be
calm and comfortable. If you're wearing a tie, belt, or scarf, you should
loosen it first, as well as remove any unpleasant, tight-fitting shoes or
heels. You could also wear nothing at all if you like (as long as you're in the
privacy and comfort of your own house).
3.
Sitting Position:
You can meditate inside or outside, on the floor, a cushion, a
bench, a chair, or anywhere else that suits your needs. You may safely ignore
traditional pictures of sitting cross-legged beside a tree unless you want to.
As they get more comfortable with the exercise, beginners may find it simpler
to utilize an upright chair. Sitting on the chair's front row will help you
maintain proper posture: back straight, neck relaxed, chin slightly inserted
in. Place your hands on your lap or knees loosely.
4.
How much Time?
The length of time you meditate depends on your own preferences,
living circumstances, and available time. The essential thing to remember is
that frequency takes precedence over duration. It's best to start with a 10-minute
session when you're initially starting out. The more comfortable you grow with
mind training, you can always increase to 15 or 20 minutes. If the prospect of
sitting in silence for ten minutes seems daunting, start with three- or
five-minute guided meditations. You might as well give it a try and see how it
goes, then gradually increase your confidence.
5.
Motivation must be clear:
The reasons for meditating are numerous, subjective, and unique to
each individual. However, it is important to begin with a clear reason – to
understand why you want to meditate. If you merely have a hazy understanding of
why you're doing it, you'll probably find it difficult to keep up with it.
Being clear about what you want to achieve out of your sessions — whether it's to
feel happier, calmer, more focused, or less stressed, for example — can go a
long way toward establishing the proper mindset and keeping the commitment to
yourself.
6.
It Took Time:
Meditation is a
lifelong process, not a race to quick success. Take it one session at a time,
day by day, remembering that this is a talent that needs dedication, patience,
and practice to master, with the rewards appearing gradually over time. There
is no such thing as "excellent" or "poor" meditation, nor is
there such a thing as "succeeding" or "failing" meditation;
there is simply awareness and non-awareness, as well as distraction and
non-distraction. The more the mind learns to become less distracted and our
awareness stabilizes, the better.
The 06 Best Meditation Apps for Stress Relief
in 2021(best mindfulness apps):
The 06 best Meditation Applications (Apps)
are(best meditation app):-
1.
Smiling Mind: It is free , any one can download it from internet.
2.
Insight Timer: It is free , any one can download it from internet.
3.
Calm: Not Free.
4.
Stop, Breath &
Think:
Not Free.
5.
Headspace: Not free.
6.
Sattva: Not free.
05 Best Books for Meditation:
The (05) Best books for Daily Meditation
Practice are/best meditation books for beginners:-
1. Tiny Buddha: Simple
Wisdom for Life’s Hard Questions – Lori Deschene
2. 365 Tao: Daily
Meditations – Ming-Dao Deng
3. Simple Abundance: A
Daybook of Comfort and Joy – Sarah Ban Breathnach
4. The Book of Life:
Daily Meditations with Krishnamurti – Jiddu Krishnamurti
5. Moments of Mindfulness: Daily Inspiration – Thich Nhat Hanh
Conclusion Remarks & Tips:
What is Meditation used for? Meditation Benefits--Meditation miracles--Meditation is a simple method that can help you regulate stress,
reduce anxiety, enhance cardiovascular health, and increase your capacity for
relaxation in as little as 10 minutes each day.
Meditation, Stress and Your Health are closely related. Intruding anxieties or ideas should be ignored or discarded as much as possible during a meditation session by focusing on the sound, word, or phrase. While training, it's fine to open your eyes and glance at a clock, but don't set an alarm. When you've finished, stay sitting, first with your eyes closed, then open, and let your thoughts to gradually return to everyday.
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