What is meditation? How to do it correctly, what are its benefits

Meditation is a mental practice that helps calm the mind by focusing on it. Just like physical exercise works for the body, meditation is an exercise for the mind. This practice is usually done individually by sitting in a quiet position and closing the eyes. Meditation is a practice in which a person uses a technique, such as mindfulness, to focus on a particular object, thought, or activity in order to increase focus and awareness. Its practice makes a person mentally clear and emotionally calm and stable.

How to Do Meditation

By meditating properly, do not let thoughts become a part of your stress. But you can also practice meditation easily on your own. There are also apps available for this which can be used.

Take a deep breath

This is good for beginners because breathing is a natural process. Focus your full attention on your breathing. Feel your breath and listen to it as you breathe in and out through your nose. Breathe deeply and slowly. When your mind wanders, gently bring your attention back to your breath.

Scan your body

When using this technique, focus on each part of your body, whether it be pain, tension, warmth, or relaxation. Combine body scanning with breathing exercises and think about taking warmth or relaxation in and out of your body parts.

repeat a mantra

You can make up your own mantra. It may or may not be religious. Examples of mantras include the Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the Om mantra of Hinduism, Buddhism, and other Eastern religions.

Take a walk and meditate

Walking meditation is a good and healthy way to relax. You can use it anywhere. When you use the method, slow down your walking speed so that you can focus on every movement of your feet or legs. Also focus on where you are going.

Pray

Meditation is the best-known and most widely used type of prayer. Verbal and written prayers are found in most religious traditions. You can pray using your own words or read prayers written by others.

read and reflect

Many people say they benefit from reading poems or holy text or taking a few moments to contemplate their meaning.

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You can listen to sacred music, spoken word, or any music that relaxes or inspires you.

Focus on your love or kindness

In this type of meditation, you think about others with a feeling of love, compassion and kindness. This helps in connecting with others.

Benefits of Meditation

stress reduction

Meditation can reduce stress. It may also improve symptoms of stress-related conditions.

Better memory

Improved focus through regular meditation increases memory and mental clarity. This benefit helps fight age-related memory loss and dementia.

Increased attention

Meditation increases attention span, allowing you to focus for longer periods of time.

Increasing willpower

Meditation develops the mental discipline needed to avoid addictive habits.

Better sleep

Meditation can decrease the time it takes to fall asleep and improve the quality of sleep.

Less pain

Meditation can reduce pain and promote regularity of emotions. This age-old treatment, along with medical care, can help.

Less anxiety

Regular meditation helps reduce anxiety. It can help with mental health issues like social anxiety, phobias, and obsessive-compulsive behavior.

Less depression

Meditation may help reduce the incidence of migraine.

More compassion

Meditation can help you better understand yourself, find your best self, and increase positive feelings and actions toward others.

Frequently asked questions about meditation

What is meditation and how to do it?

Meditation is a practice in which a person uses mindfulness, a technique that focuses on a particular object, thought, or activity, in order to increase focus and awareness. 

What happens if you meditate every day?

Meditation brings peace of mind and brings energy and positivity in the mind. By working all day, the mind gets tired along with the body and their energy also gets depleted. In such a situation, meditation is very important to give energy to the mind.

How many types of meditation are there?

There are three types of meditation: gross meditation, Jyotirdhyana and subtle meditation.

What happens to the brain with meditation?

Meditation connects the brain’s network. Meditation connects those two connections of the brain which encourages one to think and meditate with concentration. When a person does any work with full concentration, then these two connections work.

What are the disadvantages of meditation?

Meditation can cause physical illness. People who get too absorbed in meditation may suffer from body pain, headache, weakness, gastrointestinal disease, etc.