MEDITATION : TECHNIQUES,BENEFITS,

BEGINNER’S HOW-TO

Fitness Hub

Meditation is an approach to training the mind is relax and similar to the way that fitness is an approach to training the body or mentally fitness. But many meditation techniques exist different — so how do you learn how to meditate?

CONCENTRATION MEDITATION

Concentration meditation involves focusing on a single point only on single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or listening one wave sound counting beads on a mala. Since focusing the mind is challenging, a beginner might meditate for only a few minutes just like 2-3 minutes and then work up to longer durations.

In this form of meditation, we simply refocus our awareness on the chosen one object of attention each time we notice our mind wandering. Rather than pursuing random thoughts all, you simply let them go. Through this process, we ability to concentrate improves.

MINDFULNESS MEDITATION

Mindfulness meditation encourages the practitioner to observe wandering thoughts different  as they drift through the mind. The intention is not to get well involved with the thoughts or to judge them, but simply to be aware of each mental note it arises.

Through mindfulness meditation, you can see how your thoughts and feels tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge any experience as good or bad for us, pleasant or unpleasant. With practice, an inner balance develops.

In some schools of meditation, students practice a combination of concentration and mindfulness work. Many disciplines call for stillness — to a greater or under degree, depending on the teacher.

OTHER MEDITATION TECHNIQUES

There are various meditation techniques. For example, a daily meditation practice among Buddhist monks focus directly on the cultivation of compassion. This involve envisioning negative events and recasting them in a positive lights by transforming them through compassion. There are also moving meditation techniques, such as tai-chi, qigong, and other walking meditation.

BENEFITS OF MEDITATION

Since then, studies on the relaxation responses have documented the following short-term benefits to the nervous systems:

• Lower blood pressure
• Improved blood circulation
• Lower heart rate
• Less perspiration
• Slower respiratory rate
• Less anxiety
• Lower blood cortisol levels
• More feelings of well-being
• Less stress
• Deeper relaxation

Contemporary researchers are exploring whether a consistent meditation practice  and  give good results and benefits, noting positive effects on our brain and immune system among mediators. Yet it’s worth repeating that the purpose of meditation is not to achieve benefits and only the benefits. To put it as an Eastern philosopher may say, the goal of meditation is no goals. It’s simply to be present.

The ultimate benefits of meditation like good health physically and mentally. It is liberation of the mind from attachment to things its can not be control, such as external hard circumstances or strong internal emotions and feelings. The liberated or “enlightened” practitioner no more longer and through mediation get more stronger and needlessly follows desires to polish our experiences, but instead maintains a calm mind and sense of internal harmony.

HOW TO MEDITATE: SIMPLE MEDITATION FOR BEGINNERS

This meditation exercise is good and excellent  introduction to meditation techniques.

1. Sit or lie comfortably, we may even want to invest in a meditation chair or cushion.
2. Close eyes and We recommend using one of our Cooling Eye Masks or Restorative Eye Pillows if lying down. 
3. Make no effort to control the breath and take simply breathe naturally.
4. Focus our attention on the breath naturally and how the body moves with each exhalation. Notice the movement of our body as our breathe. Observe chest, shoulders, rib cage, and belly area. Simply we focus our attention on breath without controlling its pace or intensity. If our mind wanders, return our focus back to breath.