Meditation: Guide, Tools, And Resources To Help Begin Your Practice
Meditation has been around for centuries, practiced by millions of people over the ages. Meditation remains more popular than ever, continually drawing new devotees who benefit from the mind, body, and beyond effects associated with regular meditation practice. just like the heart which pumps Involuntarily the mind also involuntarily is filled with thoughts. Meditation can act as a observational platform, where we can Monitor our thought processes and patterns.
Still, meditation can be intimidating for beginners who find it challenging to know where to begin. By now, you've most likely heard the antidotes about meditation where a friend tried and fell asleep. Or from another acquaintance, they can't do meditation because they tried once but couldn't clear their mind.
When meditation devotees hear these stories told, you will likely see a smile creep across their faces because these instances have happened to most and are very common even for the most seasoned practitioners.
Side Note For Beginners
Like most new habits, it can take some time for a goal or task to become routine. Thankfully with meditation, there are many different tools, types, and flexibility to fit what's best for your mind-body connection. We thought it helpful to add that you are likely to feel uncomfortable when first beginning a practice, as it is increasingly more challenging to shut out outside input. Whether that is work, to-do list lingering in the back of your mind, family and friends, emails, social media, entertainment, etc. You're not alone if you find the first few times uncomfortable not to have this continual mental input. This might be the first time you notice the constant stream of outside information you mentally are always holding on to.
Fortunately, we have a guide for you sharing the various benefits, methods, and tools to help you begin your meditation routine.
BENEFITS OF MEDITATION
Each year more in-depth studies on the science behind why meditation has many positive effects on the body and mind are being researched. The benefits that are being attributed to having a meditative practice are:
Reduction of stress and depression
Better Sleep
Better Focus, Mental Clarity, and Awareness
Reduction In Headaches And Migraines
Decreases Inflammation
Increases Social Awareness, Emotional Intelligence, and Compassion
Expands Perception
Prompts Healthier Body Image And Self Love
TYPES OF MEDITATION
Guided Meditation
If you want a starting point into meditation look no further. Guided meditation is a great way to start because it requires no prior knowledge of meditation. In a guided meditation a instructor or teacher takes you through a narrative of a relaxing scene, body scan, breath scan, or another scenario of the instructors choice. Guided meditation can be done in classes, or in the comfort of your home through many various apps, music streaming services (usually will have some guided meditations), or YouTube.
Mindfulness Meditation
is one of the most well known methods of meditation. Known for its simplicity of sitting in a comfortable position, closing your eyes and paying attention to your breath. As thoughts and distraction naturally come up you simply and effectively focus back on your breathing. And again it’s normal even for dedicated meditation practitioners for thoughts to arise and your mind to wonder. Instead of getting frustrated (been there) let the thought float and return to your breath.
Vipassana Meditation
Vipassana also known as insight meditation is a centuries old practice, some stating it as one of the original meditative practices of the Buddha. To study Vipassana it is prescribed to go on a 10 day retreat where teachers guide you through the silent retreat, helping you focus not only on your breath but also on the body. What separates this linage of meditation is that you are not only training your mind to be able to observe it, but also to see through it, or to receive insight through the minds projections.
Loving Kindness or Metta Meditation
Metta Meaning loving kindness, is a meditation started by Buddhist and Peace Activist Thich Nhat Hanh where your attention is being focused on cultivating loving kindness for yourself and all beings. Using set mantras that conjure your focus to analyze your relationship and love towards yourself. After working on cultivating your relationship to self, then you apply the mantras to help widen to ones who are close to you like family and friends. From there the Mantras are used to expand your loving kindness to your community and eventually world wide. Such a beautifully heart centered practice that is very timely.
Transcendental Meditation (TM)
Is another widely known methodology of meditation that has received notice for its many celebrity practitioners. However in order to practice TM meditation you have to go through a TM certified teacher. TM uses specific mantras which are given to you by a teacher. You silently repeat the mantra for 20 mins, recommend twice a day.
Breathwork Meditation
Breathwork meditation practices controlling your breath with various patterns, lengths, and repetitions of inhaling and exhaling, or holding. There are various methodologies when it comes to breathwork, yet there are two major variants among the methods. You are either practicing slowing down your breath, or are trying to speed it up, both having their benefits.
Slowing the breath is known for its relaxing effects on the body great when you are trying to lower cortisol and stress levels. On the opposite end of the breathwork spectrum is fast breathing practices which is great for alertness and has been attributed to immune system support.
Kundalini Yoga
Kundalini derives from the Sanskrit word Kundal which translates to coiled energy. Through specific breath work, specific body movements which is meant to release this coiled energy through out the body. Kundalini is meant to move this coiled energy from the base of the spine all the way up the spine. This knowledge and movement of energy throughout the body is to connect you to your inner divine, full mind, body, and soul.
Each meditation has a targeted purpose like elevating mood, lessening ego, and Prosperity. With every meditation there is a specific Kryias (movement, exercise), Mudas (hand positions), and Mantras that are held for specific periods of time to unleash desired mind, body, soul connection.
Body Scan Meditation
Is a great way to turn your focus inward. As the name suggests your focus is on scanning your full body. It is suggested you start by bringing your awareness to the feeling of your breath filling your lungs, the sides, front and back, and stomach area. After a few breaths move your focus to the bottom of your feet noticing any sensations, what’s around your feet, how they are feeling. Then move up your body noticing each body part, you can go as detailed or internal with your scanning as you want.
Another option with this practice is thanking each body part. Ie. “Thank you feet for the movement you allow, and all the places you have taken me”. This Practice is another One that can be a helpful entry point for those starting out.
Moving Meditation
While sitting and focusing on your breath or mantra can seem daunting to many, there is an alternative known as Moving meditation. Moving meditation takes the same principles but applies it to movement. In this practice you walk at a slower pace, in which your attention is drawn to your foot and every sensation that it experiences. And like other meditation practices when thoughts and distractions arise you are encouraged to focus only on the step you are taking.