A Comprehensive Guide Focusing On The Basics Of Meditation
Meditation Methods Guide Focusing On The Basics
Everyone has heard of meditation. And, there is a good chance that you’ve given it a try for yourself at some point or another. If not, you’ve come to the right place. In this guide focusing on the basics of meditation, you’ll gain deep insight into meditation methods, why it's important and the many benefits.
The Basics Of Meditation
Most people realize that meditation involves poses and techniques that help to cleanse the mind. The techniques involved help the practitioner train their mind and enter a unique state of consciousness. The goals of meditation truly vary based on the practitioner and his or her unique preferences. Some individuals meditate to alleviate their stress. Others do so to gain a deeper understanding of their mind. The techniques that fit into the meditation category are designed to stimulate relaxation and develop more internal energy.
Many supporters also believe that they can help strengthen the practitioner’s compassion, patience, forgiveness, and generosity.
Meditation Methods and Benefits
Meditation is truly a diverse practice with a wide range of different techniques. There are many techniques and they offer unique benefits. Therefore, it is wise to better familiarize yourself with the different meditation methods, before attempting to find the one that is best for your individualistic desires.
Focused Attention Meditation
Focused attention meditation is undoubtedly one of the most common. When practicing this type, you will be encouraged to focus your entire attention on a specific object throughout the entire session. The object doesn’t have to be physical. It could be your breath or even a part of your body. As you gain experience and hone your skills, your connection with the object will strengthen. The frequency of distractions will be reduced and shortened.
This specific meditation method is very beneficial for attempting to extend your attention span. It also works well for taking your mind off of your worries.
Open monitoring is basically the exact opposite of focused attention meditation. Instead of focusing on a singular object, the practitioner can monitor everything. When practicing open monitoring meditation, you’ll be encouraged to feel and experience your thoughts, memories and emotions. You’ll also analyze external factors, including sounds and smells. Open monitoring meditation is great for opening your mind. Not only can this form of meditation increase your attention span, but it is also very helpful for stimulating your creativity.
Artists can benefit enormously from engaging in opening monitoring meditation, before sitting down to draw, paint or write lyrics.
Zen Meditation Methods
Zen Meditation is one of the most common today. In Japanese, this practice is referred to as Zazen, which translates to seated meditation. It can be traced back to traditional Chinese Zen Buddhism. The traditional practice of Zen meditation requires the practitioner to assume the lotus or half-lotus position. However, this is not a necessity. It works equally well sitting upright in a chair. Make sure your back is completely straight and you’ll be fine. During Zen meditation, it is vital to focus on your breathing.
Zen Meditation is all about looking into yourself and seeking out answers to your problems. It can help you solve complex problems and anxieties. This form of meditation is used to remedy the problem at the source, instead of temporarily diminishing the symptoms.
Health Benefits Of Meditation
Many people who meditate do so because they have personally experienced its many benefits. However, you have those that are skeptical and do not understand the importance of this amazing technique. Believe it or not, meditation offers an array of benefits, which will be described in more depth below.
Reduces Asthma Symptoms
If you have been diagnosed with asthma, you understand how stressful it can be to have an asthma attack. Asthma suffers experience various symptoms during an attack that can be relieved with meditation. When you feel an asthma attack coming on, it would be wise to start meditating. By doing so, you will be able to control your anxiety level, which in turn will reduce the severity of the asthma attack.
Manage Chronic Pain
People who suffer from chronic pain will take a handful of prescription pain medications on a daily basis. However, in many cases these drugs will not completely eradicate the pain, even after several consecutive doses. By combining your prescription pain medications with meditation, it is possible to reduce your pain level to a one or two on the pain scale. If the pain is not severe, it may even be possible to eradicate it completely, brining your pain level down to zero.
Relieves Tension Headaches
Tension headaches are very common and extremely difficult to treat. The pain will begin near the back of the head and radiate to the front of the head. The pain will eventually include the neck, eyes and scalp. The primary factors linked to tension headaches are insomnia, depression, conflict and stress. If you have sampled different prescription pain medication to no avail, it may be time to consider enveloping meditation into your daily routine.
Meditation is capable of reducing stress and improving sleep, which in turn will prevent the onset of tension headaches or at least extend the time period between each headache. Since stress and insomnia are common triggers of tension headaches, by meditating routinely it is possible to prevent these triggers from occurring.
Meditation Methods To Relieve Stress
There is no doubt that you have stress. Who doesn’t? There are numerous ways to deal with your stress, but many stress relievers are not safe. Instead of taking your frustrations out on others, you should consider practicing meditation. It has been proven time and again that meditation can be tremendously beneficial for stress management. There are various meditation techniques that can be helpful and each of them will provide a unique set of benefits.
Simple mindfulness meditation is always helpful for relieving stress. This specific form is very convenient. Once you’ve mastered it, you’ll be able to perform mindfulness meditation almost anywhere. This is easily one of the best meditation techniques for stress relief. It is easy to learn and time efficient. With a brief mindfulness meditation session, you’ll feel better and refreshed.
What You Need To Know About Meditation For Sleep Insomnia
Are you feeling groggy, drowsy, and downright fatigued throughout the day, even though you are getting eight full hours of sleep each night? Well, the truth of the matter is you are probably not getting enough quality sleep. Just because you are lying in bed asleep for 8 hours every night, does not necessarily mean that your brain is spending enough time in the REM stage, which is critical when it comes to your emotional and physical wellbeing. Simply put, the quality of sleep far outweighs the quantity of sleep that you are able to achieve.
Scientists have been studying the sleeping stages of the brain for years now, and recently discovered that there is a part of the brain that is capable of activating the on/off switch to the REM cycle. This part of the brain is known as the “Pons”, and it is also where the chemical melatonin is produced. In addition to this, numerous amounts of studies have been conducted involving meditation techniques that are capable of activating the “Pons” region of the brain, which can promote good quality sleep. These studies showed that meditation techniques were indeed effective at tackling this task, so is meditation a new cure for insomnia? Well, it surely it a possibility.
Creating the perfect environment for sleep will require:
- Low noise
- Minimal light
- Comfortable bed
- Support Pillow
Meditation Boosting Brainwaves Of Sleep
A lot of people who suffer from insomnia can attest that they have spent many sleepless nights staring at the walls or ceiling. This is due to an excess production of beta brainwaves, which makes you feel anxious about falling asleep. The longer this goes on the harder it is to fall asleep, which even causes your brain to produce more beta brainwaves. It is a well-proven fact that practicing meditation can cause the brain to produce calm and pleasurable brainwaves, which will cancel out those nasty beta brainwaves. Which in turn will allow you to achieve the REM sleep that you need to awake feeling refreshed and ready to tackle the day.
Understanding Meditation For Depression And Anxiety
Over the past several years more and more people are turning to meditation to help manage a variety of different health problem. In fact, meditation classes are now being offered in schools and hospitals around the world. However, even with all of these developments there are still a few doctors out there who really question just how beneficial meditation actually is. According to over 40 different studies 2.5 hours a week of meditation can be effective when it comes to dealing with depression and anxiety.
Meditation that is specifically targeted to tackle depression and anxiety disorders is known as mindfulness-based stress reduction meditation (MBSR). The whole goal of this form of meditation is to try to train the brain to stay focus on the moment. It teaches individuals to completely let go of worries from the past or future and focus on what is going on in the present.
While there are a lot of different techniques that can be involved within this form of meditation, one of the most notable is the visualization technique. This class teaches students how to target visualization in order to draw their attention away from anxieties.
Meditation For Anger Management and Frustration
When things are not going your way, it is very easy to get yourself into additional trouble. If you often have a difficult time controlling your anger, you need to give meditation a chance. Venting to your colleagues or throwing a temper tantrum isn’t going to help. Mindfulness meditation tends to be very effective for quelling anger and restoring calm. By utilizing meditation, you’ll be able to remedy the root causes of the anger, whether they’re mental, physiological or emotional.
Best Beginners Guide Focusing On The Basics of Meditation Techniques
When you first get into meditation, you’re likely going to feel overwhelmed by the sheer number of techniques and poses at your disposal. This is a common feeling. Nevertheless, meditation isn’t that complex. Just take your time, master a few simple techniques and move forward from there. Once you’ve learned to listen to your body and mind, you’ll have no trouble pulling off the more advanced techniques. Some of the best beginner’s meditation techniques will be explored in greater depth below.
Many beginners believe that meditation is all about sitting around with their legs cross. This couldn’t be further from the truth. This unique form keeps the mind focused on the act of walking. Walking meditation methods can be broken down into several different categories. It is easy for beginners. If you’ve ever taken a walk to eliminate your worries, you’ve already got a head start. Remember to keep your eyes open and zone in on each and every one of your footsteps.
Gratitude meditation is an offset of mindfulness meditation. It works very similar, but requires the practitioner to focus on something that they’re experiencing at the current moment. This could be the wind blowing through the trees, the rain pouring down on the roof, or even the comfort of your bed. When practicing this type of meditation, you will focus entirely on that single experience and allow it to consume your entire being.
You should feel complete gratitude and appreciation for the experience no matter how minute or mundane. In return, your mind will be cleansed and you’ll be completely refreshed.
Meditation Supplies And Accessories
To get the maximum benefits from your meditation, you may want to invest in a few meditation supplies and accessories. These items are fully capable of ensuring your comfort throughout the meditation session and creating the perfect environment for meditating. Some of the best meditation supplies include the following.
- Meditation bracelets
- Essential oils
- Calming music
- Cushioned pillow
Therapeutic Essential Oils
Therapeutic essential oils are highly recognized for their amazing medicinal values. Chinese, Egyptian, Persian, Indian and Roman herbalist and healers have utilized these oils for many decades. They originate from plants, so they do not contain any harmful ingredients, which is unlike synthetic oils. Essential oils can be consumed, applied to the body or utilized as incense. By pouring a small amount of the oil into a diffuser, the aromas will emit throughout the atmosphere. You can incorporate this practice into your meditation regimen and achieve the perfect environment that will put you in a relaxing and happy mood.
You can inhale the essential oil aromas in through your nose and they will cross the blood brain barrier. So, even before you begin to meditate your body will be relaxed and in a good mood.
By utilizing meditation cushions and mats, you will be able to achieve the perfect body position for meditating. Utilize the cushions to support the areas of your body that need it the most. These items will ensure your comfort, while aiding in ensuring you receive the maximum benefits of meditation.