The Beginner’s Guide to Meditation
What is Meditation?
Meditation can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention.
Concentrative mediation focuses on focusing all your attention on a specific thing and tuning out everything around you. The goal is to experience concentration on your breath, a word, or mantra.
Mindfulness mediation focuses on present moment, making yourself open, aware, and accepting.
Both are practiced in a quiet spot free of distractions. You will want to set a time limit and start out with a shorter intervals to start. Pay attention to your body and find what is most comfortable for you. Focusing on your breathing, expand you belly and be mindful of how each breath feels. Notice your thoughts, the purpose of mediation is to focus on redirecting yourself to the breath when your mind begins to experience thoughts that are overwhelming. Don’t try to judge your thoughts or analyze them just redirect yourself to the experience of each breath.
What does Meditation do?
Research has shown that meditation can impact our being in both physiological and psychological aspects. When we are able to lower our state of arousal, we are able to impact the patterns of our brain waves which helps our body recognize that our heart rate and respiration rate should decrease. This allows our stress levels to come to a more manageable state. When we allow our bodies to become attuned to this practice we have better management of anxiety, depression, sleep disorders, pain issues, and high blood pressure. This improvement allows us to have a better outlook on life.
Tips for Meditating
Start slow. Begin by doing short sessions of around 5 to 10 minutes a day, and then work your way up progressively to longer sessions.
Set a schedule. Try meditating at the same time each day—routine is helpful in setting yourself towards intention.
Get comfortable. Sitting cross-legged on the floor is one option. Remember you will be in position where you can sit for several minutes without getting uncomfortable, stiff, or restless.
Focus on what you're feeling. Breathe naturally and notice the feelings and sensations that you experience as you breathe in and out.
Don't try to suppress feelings. Your mind is bound to wander as you meditate—and sometimes this can lead to thoughts and feelings and are uncomfortable or even distressing. The goal isn't to clear your mind. Instead, acknowledge these thoughts without judging them, and then gently guide your focus back toward your breathing.