How to Meditate?
Meditation alone could improve several aspects of your mind and body at the same time, from problem-solving skills to general creativity, blood pressure, immunity, and headaches, wouldn’t you think it could contribute a great deal to your success in life? The healthier you are and the more empowered you feel, the more likely you are to achieve the goals you have set for yourself.
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What is Meditation?
Meditation is basically a simple process of conscious relaxation. It is a combination of processes and postures, which involves the human brain to achieve a state of pleasure and tranquility. Concentration is the backbone of all meditation techniques. Free your mind from all thoughts and try to get rid of all sorts of distractions to fall into the deep meditation state.
Numerous health specialists revealed that patients with stress and anxiety do not need medication to cure them. You can easily overcome these problems by putting into play any of the most suitable meditation techniques. Meditation has proven to be a successful cure for years to reduce depression and anxiety.
Meditation is nothing more than enjoying the flow of positive energy in your body. Therefore, you can do the meditation simply by feeling relaxed by lying on the floor. All you need is for your back to be in a comfortable mode. Conventional styles of meditation, such as prayers, are the most excellent ways to bring your brain to an ideally relaxed state.
Why to Learn Meditation?
If you’ve ever tried starting a business, you’re probably very familiar with the stresses of working long hours, taking responsibilities, and trying unexpected challenges. You may have a hard time finding time to eat three meals a day or sleep more than a few hours each night.
A little stress is natural and unavoidable. However, over time, prolonged stress will erode the health of the body and mind. It can cause a variety of symptoms including frequent headaches, upset stomach, and digestive problems, chest pain, trouble sleeping, and hypertension. Additionally, stress worsens the symptoms of other illnesses and can even delay recovery times from injuries and illnesses.
Meditation, however, has multiple benefits specifically for businessmen and entrepreneurs. After engaging in meditation, the mind and body relax, reducing symptoms of stress. Meditation increases the mind’s ability to engage in creative tasks, tasks that require intense focus, and problem-solving. Additionally, meditation helps your mind deal with the flood of information that can pass through it on any given workday.
It may seem difficult to justify taking time out of your busy schedule to “do nothing.” But when you view meditation as a regular part of a healthy lifestyle and consider the mental and physical benefits; It is easy to understand why so many business owners choose to participate in it. Taking a little time to rest and recharge through meditation will increase the productivity and efficiency of the entire day.
Additionally, after engaging in meditation, even the daily chores of pouring a cup of tea, driving, or filing documents can become a form of meditative concentration, as your mind is already prepared and ready to apply this new mindfulness to your thoughts in everyday situations.
Research studies are beginning to show the benefits of corporate meditation programs. According to Project-Meditation.org, a Detroit-based chemical plant implemented a corporate meditation program. After just three years, they reported an 85% reduction in absenteeism, a 120% increase in overall productivity, a 70% reduction in injuries, and a big 520% increase in company profits.
Benefits of Meditation for Individuals…
When you review the list below, it will be easy to see why so many are incorporating it into their professional and personal lives to help them achieve a greater sense of success.
- Decreased heart rate, blood pressure, and cholesterol
- Improvements in symptoms of insomnia
- Reduction of symptoms of PMS
- Reduced thickness of artery walls, reducing the risk of heart attack and stroke by 8–15%
- Improvement of chronic pain symptoms
- Reduction of the distressing symptoms of asthma, allergies, depression, cancer, fatigue, and heart disease
- Decreased muscle tension
- Improvements in levels of energy
- Increased immunity to fight off disease
- Reduction of free radicals, resulting in less tissue damage3
- Higher skin resiliency
- Slowing of the aging process
- Decreased experiences of headaches and migraines
- Improvements in fertility as meditation helps regulate bodily hormones
- Decreased anxiety and nervousness
- Increased feelings of independence and confidence
- Causes the brain to age more slowly by increasing grey matter in the brain
- Increased creativity
- Increased ability to problem-solve
- Increased ability to concentrate
- Greater sense of self-awareness
- Reduction of negative thoughts
- Increased serotonin, resulting in improvements in mood and behavior
- Improved ability to learn new tasks
- Increased productivity
- Increased emotional stability
- Increased sense of intuition
- Increased ability to resist impulsive urges
- Increased job satisfaction
- Fewer distressing symptoms of mental illness
- Decreased feelings of aggression and road rage
- Improvements in listening skills
- Increased tolerance
- Increased ability to empathize with others and demonstrate compassion
- Increased sense of wisdom
- Ability to live in the present moment
- Increased ability to forgive others
How to Meditate?
Meditation involves being intentional and mindful while placing your body in a comfortable position. Before starting to meditate, make sure you have an allotted amount of time where you are not disturbed. Choose an area where you feel safe and relaxed, with soft lighting and minimal noise.
Make sure your body is relieved so that body urges don’t overwhelm you and distract you from your meditation exercises. You may even want to make sure that your body is clean and that your skin is hydrated so that you can feel more comfortable with becoming aware of your body and not being overwhelmed by discomfort.
Adjust the room temperature or wear appropriate clothing so that your body is neither too hot nor too cold. Use a comfortable cushion with a soft fabric to sit on.
If you are using music in your meditation, use something you are familiar with that does not have surprising noises, squeals, or riffs. Put your music player on constant repeat so you don’t have to interrupt your attention to start a new song.
Steps to Start Meditating…
Start by choosing a room or space that is free from distractions and has a comfortable temperature. Turn off your cell phone and all other distractions. Wear clothing that is comfortable and does not itch shift, or sag on your sides. Sit on a cushion on the floor. Or, if you want, you can sit on a sofa, office chair, or bed as long as it allows you to comfortably maintain a strong posture.
Cross your legs in front of you, tilting your pelvis slightly forward to strengthen the natural curve of your spine. Distribute your body pressure evenly between your buttocks and your legs. If you are sitting in a chair, place both feet evenly on the floor.
Stretch your neck and spine, allow your head to rest in line with your shoulders. Slightly bend your chin inward. Relax your jaw, your tongue, your eyes, and your forehead. Let your shoulders rest in line with your hips. Allow your shoulders to drop back, opening your chest. Instead of crossing your legs, you can also bend your legs at the knees and gently press the soles of your feet together, tucking your heels close to your pelvis.
Additionally, you can adopt the “lotus” position, a traditional meditation posture, which involves crossing your legs and resting your right foot on your left thigh and your left foot on your right thigh.
Rest your arms on your lap or your knees, either with your palms up or down or with your hands slightly cupped together. However, you choose to place your hands, make sure they are supported and that your shoulders do not feel any strain from your posture.
Allow the breath to flow naturally in and out of the body, allowing the chest and abdomen to rise and fall as comfortable. Allow your spine and shoulders to move with your breath, making sure you are not sitting too stiff. Take a few deep breaths into your upper chest, allowing your chest to open.
Allow yourself to relax as you exhale, maintaining the feeling of an open chest as you do so. You are now ready to participate in meditation.
Types of Meditation…
The following list serves as a reference. Pick one or two that you think you might enjoy and fit them into your schedule. Many people prefer to meditate early in the morning before starting the day to help them start off with a positive attitude. Others choose to meditate right before bed to help ease anxious thoughts and fall asleep peacefully. It’s totally upon you how you organize it into your life…
Deep Breathing — It involves closing your eyes and focusing all your attention on the experience of your breathing filling your lungs and leaving your body. This is the basis of most meditative practices and many methods are based on this.
Body Scanning — This method is used primarily for relaxation. It involves paying attention to different parts of your body in sequence, allowing yourself to tense and then relax each part, paying attention to how each part feels during the process.
Energy Focus — Focus your attention on the energy flowing through you and find a feeling of being “centered” or “grounded,” that is, a place of relaxed and empowered wholeness. It can also involve the use of “chakras” or energy centers as dictated in Hindu traditions.
Gazing — This is a variation on the Breath Focus technique. Instead of having your eyes closed, you can choose to focus your gaze on an object.
Visualization — It involves closing your eyes and focusing your attention on a picture of a quiet place, such as a beach, a mountain, or a favorite hiking trail.
Guided Imagery — It involves listening to a teacher or a pre-recorded track to guide you through peaceful imagery and engage your senses.
Mantra — It involves repeating a word, syllable, or phrase many times, either mentally or out loud.
Music — Listening to soothing sounds of bells, harps, strings, wind instruments, and nature sounds while concentrating on your breathing.
Yoga — This exercise is actually a form of meditation, as each movement is done slowly and methodically, paying attention to the breath and energy of the body. It is especially effective when combined with beautiful surroundings in nature or meditative music.
T’ai Chi — A form of meditative martial arts that allows the user to focus attention on the inner energy that flows through the body.
Qi Gong — Combines relaxation, meditation, movement, and breathing exercises to restore and maintain balance. It focuses on the Chinese concept of Qi, or energy, especially concentrated around the spine, torso, and forehead.
Walking Meditation — Walking can be used as a form of meditation when the user focuses on the sensation of movement, letting all other thoughts pass. This is one of the most versatile practices because it can be completed while walking down the hall at work, on the sidewalk, or in nature.
Insight or Mindfulness Meditation — It involves practicing mindfulness on the random stream of inner thoughts, feelings, and sensations as they flow. It includes a focus on the current state of being as opposed to future or past events.
Positive Affirmations — Focusing on the positive thoughts that will help you achieve your goals. Examples include, “I am successful,” “I am loved,” “I can do this,” or “I can do anything I set my mind to.
Reading Reflection or Quiet Time — Read a poem, a sacred text, or scripture and reflect on its meaning or personal impact. It can also be combined with the spoken word, sacred music, or the diary.
Movement Meditation — Achieve a feeling of being grounded and then allow your body to move in various ways, focusing on the feelings in your body
And this list goes on…
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