An ancient Indian practice so powerful that can change your inner universe.
Quiet the mind, and the soul will speak. -Ma Jaya Sati Bhagavati
Why Is Meditation So Beneficial?
It keeps your brain healthy.
It makes you happier.
It improves your memory.
It helps keep you mentally fit.
It boosts creativity and productivity.
It improves focus and concentration, making you more productive at work and boosting your attention span.
It helps prevent diseases such as Alzheimer’s and can help treat symptoms of depression, ADHD, etc.
BUT STILL
Many people give up on meditation because they don’t see immediate results.
It takes time to develop a new habit. Isn’t it?
It takes even more time to get used to it.
It’s important to remember that the main goal of meditation is not necessarily about letting go of the stress you feel in the moment but rather about managing one’s thoughts and emotions.
Some people will see a lot of improvement in their life just like others will see no immediate results.
The point is it’s worth taking a shot at it to see if meditation can affect your life positively.
But before HOW?
You must clearly know WHY?
BENEFITS OF MEDITATION :
You’ll Be Able To Better Cope With Stressful Situations.
What is the best way to cope with stressful situations?
Learning how to manage stress effectively is one of the best things you can do for your mind and body.
The right amount of stress each day can be a good thing, but too much of it can lead to more than just physical harm.
Stress and anxiety levels can cause major changes in your nervous system which leads to the release of harmful chemicals throughout the body.
For example, the more stressed you become throughout the day, the higher your chances are of becoming sick and staying sick for a long period. The same goes for anxiety levels as well.
Research shows that those who practice mediation daily are 23% less likely to suffer from anxiety or depression versus those who don’t.
You’ll Sleep Better When You Meditate Daily.
Relaxation is important because it helps you fall asleep more easily at night.
In 3 ways:
- Meditation causes your brain to release the neurotransmitter GABA, which helps calm the mind at night and in turn, helps you fall asleep more easily.
- Meditation is said to reduce stress levels which in turn allows your body to unwind and relax before bedtime.
- This practice also improves circulation by increasing blood flow throughout the body, which means that you’ll fall asleep faster as well.
Start with 10 minutes a day before bedtime.
You’ll see that your mind will become more and more relaxed which will help you get to sleep quicker each night and bring many health benefits as a result.
You’ll Have Increased Brain Activity And Cognitive Functions.
Meditation helps with increasing mental awareness, problem-solving, and creativity.
It can also improve overall brain health and even make you more attractive to others.
- Increase gray matter in the hippocampus- this plays an important role in memory retention and learning. The gray matter increases roughly 30% after just 6 weeks of consistent practice.
- Increase white matter in areas of your brain that are associated with learning and memory. This has been found to increase 50% after just 7 weeks of consistent practice.
You’ll Be High On Self-Esteem And Self-Worth.
It is true that a lot of people can suffer from low self-esteem, but for those who meditate regularly, this problem tends to disappear most of the time.
This is because your mind starts to become more mindful of everything — including your thoughts and feelings.
Out-of-control emotions influence the decisions you make in life.
You start to see things for what they are and come to realize that all our feelings are normal responses.
People who have a high level of self-esteem don’t need compliments from other people.
You’ll Feel Healthier When You Meditate.
When you add meditation practices into your daily routine, you can expect to feel healthier because of all the changes that your mind and body will undergo.
The benefits of meditation are countless but the most important thing is to remember that when you focus on your breathing, you may notice how difficult it is to think about anything else as well.
This is because meditation helps to restore healthy neural pathways within your brain which means that they are constantly being strengthened.
As a result, the more time you spend meditating, the more proficient and efficient your brain becomes.
And, as you continue to practice this process daily, it’s safe to say that this change becomes long-lasting and permanent as well.
You’ll Stay Focused For A Long Period.
It turns out that the people who meditate regularly are less likely to get distracted when working on a task than those who don’t meditate at all.
Meditation doesn’t just help you stay focused on your goals, it can also help you stay away from distractions that could take your focus away from those goals.
If you’re looking for something that can help boost your focus over the long term, then meditation is a great way to do so.
You’ll Be More Creative Than Ever.
As mentioned above, those who meditate regularly are less likely to get distracted when they’re working on a task than those who don’t meditate at all.
Apart from focusing better and being more productive, the practice of meditation can also have a positive influence on your creativity.
Creative types who meditate regularly are more likely to be creative at work as they feel less anxiety and stress in general.
You’ll Have Healthy Relationships With Others.
The reason why we do anything has a direct correlation with the way we choose to live our lives as a whole.
It’s also important to understand that meditation makes you more approachable because it puts you in a better mood before talking to others.
Those who practice meditation daily may have fewer problems with anger and aggression as a result.
You’ll find that your social skills improve and it becomes easier for you to enjoy your relationships as well.
Life Will Be More Enjoyable.
Think about it — your mind will become more relaxed and you’ll be able to focus better on more important activities.
Your brain will benefit from this as well because it will be able to process information more clearly and efficiently.
This is because meditation allows your brain to release neurotransmitters such as serotonin which help improve both moods and sleep quality.
You’ll Become A Happier Person Overall.
When you spend time on a regular basis meditating, it’s as though you are allowing your mind to become more optimistic.
It’s like you’re training your mind to focus on the positive aspects of any given situation and learn how to forget about what can’t be changed.
You become more compassionate and mindful of other people as well.
You see, when you start to give love and compassion, it will soon come back to you tenfold as well.
It is a beautiful thing.
HOW TO MEDITATE?
Sit down with your back straight and spine vertical (use a chair or cushion if it is more comfortable for you). Set a timer for up to 15 minutes (set it for 10 if it’s your first time)
Close your eyes and follow your breath. Watch the rise and fall of each breath as you breathe in and out through your nose or mouth. Do not try to control your breathing, simply observe it as it happens naturally. If any thoughts pop up in your mind, don’t worry about them — just let them go. Observe them, focus on your breathing and let them pass.
Focus on the sounds you hear as you focus on your breathing. Try not to judge the noises in any way, just let them flow as they naturally do and don’t try to control them either.
As time goes by and your mind gets more accustomed to this practice, you may begin to notice how it becomes easier and easier for you to clear your thoughts at will. You may also feel that it’s easier for you to relax throughout the day which then helps improve your overall wellbeing.
SOME UNCOMMON MEDITATIONS
Shower Meditation:
Every time you take a shower, think about washing away your stress and anxiety. Concentrate on the feel of the water sliding over your skin. Feel sadness, regret, anger, and depression wash away. let go of all your inhibitions to feel lighter.
Bathing Meditation:
Turn the lights off, light some candles, and submerge yourself in hot water. Focus on your breath or listen to calming music for 10–15 minutes before getting out of the tub (or shower).
Walking Meditation:
Walking meditation involves using both hands to swing one arm and the other while in a steady upright position with one foot following the opposite step of the same arm and foot.
Walking mediation can be done anywhere at any time, but many people like to do it in nature if they’re near or by trees on a walkway or close to a body of water or a beach.
It helps relieve stress in the body and relax the mind, which is especially beneficial for those who tend to be more introverted and need time alone to reflect.
Gazing Meditation:
In this type of meditation, you close your eyes and look into the distance while focusing on your breath. By some accounts, the gaze of a meditator is supposed to be directed to a place about two meters in front of their face and just above the horizon. The goal is to focus on something outside yourself so that you can avoid thinking about your problems, your relationships, your work or any other stresses or anxieties.
HOW TO PRACTICE MEDITATION CONSISTENTLY?
You need to introduce yourself to the practice of meditation in a systematic way as you begin.
Start with 10 minutes once a day, increasing it by 10 minutes every week. Prepare yourself for this process first by doing some research on how long it will take you to reach the amount of time you want depending on your stage of meditation and how often you practice. This is important because overdoing it can lead to burnout and undue stress, which defeats the purpose of practicing at all.
Over time, this amount can be increased whenever you feel capable of doing so (20 minutes once a week is enough for most people). Don’t rush or force yourself to do this either, just make sure it’s something you’re able to do for regular periods, 2–3 times a week.
CONCLUSION
Meditation is not a magic bullet for all problems but it’s important to know how beneficial it can be FOR YOU.
One thing is clear:
If you want to reap the benefits meditation has to offer, don’t give up too soon. Start practicing regularly and see how your life changes over time. Remember, meditation is a practice and like with all things, it takes time to master.
When you own your breath, nobody can steal your peace
-Unknown
