Meditation is the training of and taking control of the mind! We have a continual flow of thoughts, emotions, desires and feelings.
This constant chatter in our mind can cause chaos and problems within us and it is through the mind that we react and respond to things around us. Meditation can help you feel more peaceful and happy within yourself and contented in your own mind.
Benefits of Meditation
It is agreed that a regular practice generally increases calm and relaxation in the mind and body. Regular meditators can feel a sense of clear headedness, sharpened thought, greater creativity and a connection with their higher self. This can lead to greater self confidence and self control.
There have been many research studies investigating the use of meditation for different conditions and showing evidence that it can help reduce high blood pressure, assist with pain management, relaxation, stress relief, anxiety, insomnia, irritable bowel syndrome amongst other things.
OK sounds good so far …..so
How to meditate?
Only a few minutes a day is needed but the best results are seen with a consistent practice, so try and aim to practice each day. This can be anytime, many people find that first thing when they wake or last thing before they go to bed works well.
- Find a comfortable seated position using a cushion or a yoga block if needed. Try and sit with a straight spine and relaxed shoulders. Hands can be gently clasped in front or in ‘Chin Mudra’ ( palms faced up with thumb and first finger touching other fingers straight)
- Focus internally on the breath, aim for a steady breath rhythm.
- Try to let all thoughts that pop into the mind go, acknowledge them but let them pass and return to the focus on the breathing.
- Withdraw your attention from outside objects close your eyes and focus your attention inwards.
- Set a timer or have a clock in front of you so you can check the time.
Beginners may find a guided meditation or visualisation more effective. Other types of meditation include focussing on an object or a lighted candle, walking meditation or mantras (repeating a word/words silently in the mind). Even some activities can become meditative for example listening to music or colouring.
Practice is Key
The mind seems very active when you are trying to concentrate. Build up your practice slowly starting with 1 minute build up to 5 or 10. Keep a note of when you meditate and your progress.
So what are you waiting for? Start training YOUR mind!!