What is meditation?
Meditation is considered a practice to educate the mind or induce consciousness through techniques. Such as attention or concentration, among others.
It helps to become aware and to re-establish the connection with the interior of an individual. Thus improving the understanding of life and allowing the practitioner to evolve in all aspects.
We live most of the time connected with the outside, and this prevents us from clearly seeing the signs of life. Which are responsible for helping us to progress.
It is a pity that many people are born and dies having learned little about life. Taking a lot of accumulated suffering to the grave and without having achieved a profound change in their interior.
This change would have allowed them to enhance all kinds of positive qualities and eradicate negative ones. Thus achieving a deep state of calm and well-being.
As a consequence, they have left this life suffering, without having found answers to the truths of life, and without having lived a life full of peace and happiness.
Meditation encompasses a wide spectrum of practices that promote relaxation and help build internal energy. Thus helping to develop positive qualities such as compassion, love, or forgiveness.
On the other hand, negative qualities such as resentment, greed, hatred, or resentment are eradicated.
Meditation can become one of the most influential practices in our lives. Since thanks to it, we can achieve an impressive change. Thus becoming a new person full of wisdom, happiness, health, and well-being.
Imagine that …
- become a fully happy and satisfied person
- get rid of the suffering that is in your human condition
- understand the meaning of life and your existence
- become a wise person around life
- promote good and fill yourself with positive energy
- get rid of all your fears
- enjoy health and well-being
In life, everything has a single origin, but many endings. That is, in your life, you must face a multitude of problems. And although they are very different and you do not believe that there is a relationship between them, they all originate in your mind.
You can look for individual solutions to each problem, but they will always appear new. On the other hand, you can practice meditation, and all these problems will no longer be perceived as “problems”, as they will be approached from a very different perspective.
Be aware that things are not achieved from one day to the next.
Only by putting in the will, effort, and dedication, you will be able to maximize the infinite benefits of meditation.
There are three main meditation techniques, where each of them works in a different way.
In this technique, attention is focused on an object of meditation.
This can be the breath, an emotion, an idea, or an image.
A classic concentration meditation is Zen meditation.
This type of meditation is very beneficial to improve the ability to focus. Thus maintaining concentration at a single point and preventing the mind from wandering in other directions.
By being focused, you become a more productive and efficient person.
This technique involves contemplating or paying attention to experiences.
You do not have to comment or react to them. Simply observe them without judgment.
Some classic contemplation meditations are Vipassana and Zazen meditation.
This type of meditation is very beneficial to maintain greater attention to life. And the experiences it offers you, and therefore allows you to be more connected with the present.
In addition, it helps you treat pain better and be more positive.
Whereas in the above meditations an effort or focus is required to sustain the meditation activity, in transcendental meditation there is no attempt to direct attention.
It is the technique of transcending, of entering the most powerful state of consciousness, free from any mind control or thought.
A classic meditation of transcendence is transcendental meditation.
This type of meditation helps you to completely disconnect, thus allowing a deeper rest of the body and mind. Since it is not involved in a continuous mental effort of concentration or contemplation.
As a consequence, it is very useful to combat stress and anxiety.
3 meditation exercises
Below I propose 3 simple meditation exercises, where each of which is related to one of the techniques discussed in the previous section.
Concentration Exercise (Zen Meditation)
To perform this exercise, you must first sit comfortably, but above all keeping your back straight and not supporting it anywhere.
You can sit cross-legged on the floor, on a chair, or on the bed.
It is not advisable to do it lying down, as there is a greater probability that you will get sleepy.
Once seated, close your eyes and begin to breathe deeply through your nose, both on the inhale and on the exhale, and you should do it slowly.
You must send the air into your stomach and not into your lungs.
Now imagine how the air enters through your nostrils, how it passes through the ducts that reach the stomach, and then you should feel how it is gradually swelling.
Once the inhalation is done, you must imagine the process in reverse. Feeling how your stomach deflates little by little and how the air passes through your internal ducts until it is expelled through the nose.
Between each inhale and exhale, take a few seconds to pause and don’t breathe. At this moment try to leave your mind blank, without thinking about anything.
Once you have done this exercise for 5 minutes and your mind is relaxed, start counting your breath from 0 to 10.
Each time you finish an inhale and exhale cycle, count 1, and so on until you reach 10. Then start again and so on for 10 minutes.
If at any point your thoughts invade you and you lose track, start counting again.
Contemplation exercise (Mindfulness)
First of all, you must choose a routine activity that you do day after day and where you are not accompanied, by any person from your circle who could interrupt you during the contemplation period.
Obviously, you should not use the telephone or any other device that can distract your attention.
It can be while you have breakfast, while doing sports or while traveling on the train.
Once the activity has been chosen. You must limit yourself to contemplating what is happening and not give play to the thoughts that arise.
If for example, you choose the moment of breakfast, limit yourself to enjoying the flavors of the food. Pay attention to the chewing process and feel how the food goes down to the stomach.
When thoughts come to your mind that has nothing to do with what you are contemplating, avoid hooking on them. Don’t judge or feed them. Let them flow, let them disappear, and keep paying attention to breakfast.
In the example of sport, feel all the processes that your muscles undergo in each exercise and pay attention to all the movements.
As before, if thoughts invade you, don’t get involved in them. Just realize and let them go.
Finally, in the example of the train, limit yourself to observing what is happening around you. How people enter and exit, the movement that occurs in the curves, or the noises.
If you see someone with a daring hairstyle that you don’t like, avoid coming to the conclusion that you don’t like it.
Thoughts may start to come to your mind like “how can this guy go with this hairstyle” “he’s not ashamed to go out like that” etc.
Avoid getting into those thoughts. Avoid judging that person. You can pay attention to her hairstyle, but nothing else. Do not immerse yourself in the thoughts that arise, let them go.
The exercise of contemplation or attention helps you to live in the present moment, which is very beneficial.
Transcendence Exercise (Transcendental Meditation)
As in the first meditation exercise, sit in a comfortable posture, with your back straight and without supporting it anywhere.
You can sit cross-legged on the floor, on a chair, or on the bed.
Now you must choose a word which you will repeat as if it were a mantra. For example, you suffer from diseases and want to be healthy, you can choose the word health.
On the other hand, you think you are unhappy and suffer from depression, choose the word happiness. If you don’t feel loved, you can choose the word love.
Now, close your eyes and say the word out loud and drag the last vowel for a while, and you will see that a very relaxing sound is produced in your throat.
Health example: He-eeeee-alth
Example happiness: Ha-aaaaa-ppiness
Love example: Lo-ooooo-ve
While reciting the word, your mouth should be relaxed and a low sound should be produced.
When you are close to running out of air (you shouldn’t hit any limits), pause for a breath and repeat the word again.
After a while you will see that the sound gives you a feeling of relaxation.
If thoughts appear, let them flow. Don’t get hooked on them. Let them go.
Once you have repeated the word about 10 times, you can let it repeat itself in your mind, but you no longer need to recite it out loud. Still, if you feel more relaxed saying it, you can continue out loud.
Do the exercise for 10-20 minutes.
Tips for meditating
In meditation, there are no written rules, but there is a set of recommendations that help make this practice more beneficial.
- You don’t want to start too strong. Start by meditating for 5-10 minutes a day.
- Avoid meditating at times of the day when you fall asleep.
- Meditate in a quiet environment without distractions.
- Put the mobile in silence and without vibration.
- Wear comfortable clothes.
- Meditate on an empty stomach.
- Try to keep your back straight, but in a comfortable posture.
- Keep a slight smile on your face.
- At the end of the meditation, avoid any electronic device for a few minutes to lengthen the state of peace in your mind.