MEDITATION
Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.
With the hectic pace and demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done. Our stress and tiredness make us unhappy, impatient and frustrated. It even affects our health. We are often so busy we feel there is no time to stop and meditate! But meditation actually gives you more time by making your mind calmer and more focused. A simple ten or fifteen minute breathing meditation can help you to overcome your stress and find some inner peace and balance.
Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. Overcoming negative minds and cultivating constructive thoughts is the purpose of the transforming meditations found in the Buddhist tradition.
I'm going to focus on Music Meditation
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Choose meditation music that can help you relax. This means finding music that you enjoy listening to—if you don’t enjoy classical music, for example, don’t choose it. You should also look for music that has a slower tempo, and preferably without lyrics, which can be distracting and can engage your conscious mind—the part of your mind that we hope to ‘turn off’.
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Get into a comfortable position and relax. Many people think they need to sit with their legs crossed a certain way or use a meditation cushion, but really, whatever position you feel is comfortable is the position you should try. Some people avoid lying down because they fall asleep this way if they're tired; you can experiment and decide what's right for you. Once you've found your position, close your eyes, loosen your muscles, and breathe through your diaphragm. Let your shoulders, your belly, and even the muscles in your face relax.
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Stay focused on the music. If you find yourself thinking about other things (or even thinking thoughts about the music), gently redirect your attention to the present moment, the sound of the music, and the feelings in your body that the music evokes. Try to really feel the music.
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Continue this practice for several minutes, until your time runs out. As thoughts come into your head, gently let them go and redirect your attention to the sound of the music, the present moment, and the physical sensations you feel. The goal of this practice is to quiet your inner voice and just ‘be’. So just ‘be’ with the music, and fully immerse yourself, and you’ll feel more relaxed fairly quickly.
Tips
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You may want to start out with just a few songs and work your way up to longer practice.
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If you find the music brings lots of thoughts, memories and internal dialogue, switch to a different type of music. Instrumental music can come in many forms, including classical, jazz, new age, and more, and it can be less distracting than other types of music.
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You can time your practice with the number of songs you choose so you don’t have to worry if you are taking more time than you have.
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If you find yourself ‘thinking too much’, don’t beat yourself up over it; this is natural for those beginning meditation practice. Instead, congratulate yourself on noticing the internal dialogue, and redirecting your attention to the present moment.
What are the purposes of meditation?
Meditation is an ancient practice that involves focusing the mind to achieve a state of calm and heightened awareness.
It has been practiced for thousands of years across many cultures and spiritual traditions, but its benefits are not just for religious or spiritual purposes.
People use meditation to help improve their mental health and physical health, gain a deeper understanding of themselves, and navigate life with more ease.
Mental benefits of meditation
Scientific research supports the many mental benefits of meditation, which have been proven to lead to a healthier, more balanced life.
Improves cognitive function: Meditation may possibly enhance your brain's ability to process information, improving memory and attention.
Studies have shown that regular meditation may increase gray matter in the brain, particularly in areas associated with learning, memory, and emotional regulation.
Enhances emotional regulation: Meditation may help you manage your feelings, reducing impulsive reactions and promoting balanced emotions.
Meditation aims to help you observe your emotions without being overwhelmed by them, which may allow you to respond to situations more calmly and thoughtfully.
Reduces symptoms of depression and anxiety: Meditation may lower stress hormone levels in your body, reducing symptoms of depression and anxiety.
Research has found that mindfulness meditation may possibly be as effective as antidepressant medications in reducing symptoms of depression, and it may also help decrease anxiety levels.
Promotes a positive outlook on life: By encouraging positive thinking and gratitude, regular meditation may help you build a more optimistic and positive mindset so you may approach life with a brighter outlook.
Promotes creativity: By clearing your mind of clutter, meditation may help you think more creatively, helping you approach problems and tasks with a fresh perspective.
Physical benefits of meditation
Studies have also shown that meditation may provide physical benefits, helping improve physical health, reduce pain, and promote overall wellbeing.
Lowers blood pressure: Meditation encourages deep relaxation, which may decrease stress hormone levels in the body, and possibly lower blood pressure.
Boosts the immune system: Research has shown that meditation may increase the activity of natural killer cells a type of white blood cell that is important in fighting off viruses and cancer.
Reduces chronic pain: Meditation may help manage and reduce chronic pain by altering your perception of pain.
Mindfulness meditation has been shown to reduce the intensity of chronic pain, for instance, in conditions like arthritis, fibromyalgia, or migraines.
Improves heart health: By reducing stress and promoting relaxation, meditation may improve overall heart health.
Studies have found that meditation may decrease the risk of heart attack and stroke by lowering blood pressure, reducing stress, and improving other cardiovascular risk factors.
Enhances overall physical wellbeing: Regular meditation may improve sleep quality, boost energy levels, and promote a sense of overall wellbeing, making it easier to maintain a healthy lifestyle.
Starting a meditation practice might seem daunting at first,
but with a few practical tips, you may easily include it in your daily routine.
Over time, you will likely notice the many benefits meditations brings to your mental and physical health.
1. Create a meditation schedule
Set aside a specific time each day for meditation.
Whether it is in the morning, during lunch, or before bed, having a designated time helps build a routine.
Start with just a few minutes a day and gradually increase the time as you get used to meditating.
2. Choose the right environment
Find a quiet, comfortable place where you will not be disturbed.
Perhaps set up a small space in your home with cushions or candles that help you relax and feel at ease.
3. Try different meditation techniques
Experiment with different types of meditation to find what works best for you.
You might try mindfulness meditation, where you focus on your breath or a specific thought, guided meditation, where you follow a recorded session, or a loving-kindness meditation, where you send positive thoughts to yourself and others.
4. Stay consistent with the practice
Even on busy days, squeeze in a few minutes of meditation to help you maintain the habit.
5. Start small and be patient
Do not worry if you find it difficult to focus at first.
Meditation is a skill that takes time to develop, and it is natural for your mind to wander.
Gently bring your focus back to your breath or chosen focal point.
Start with short sessions and gradually increase the duration as you get more comfortable.
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