What Is Meditation and How Can I Benefit From It?

In the last article, we looked at what visualization is and practical ways of doing it.

In this article, you will learn what meditation is and how it can benefit your life.

Although there are different ways to meditate, the examples described here lean toward the traditional way of meditating.

So, you are going to see the word “should” quite a bit.

So, what is meditation?

Meditation refers to a state where your body and mind are consciously relaxed and focused.

Practitioners of this art report

• increased awareness,
• focus,
• concentration, and
• a more positive outlook in life.

Meditation is most commonly associated with monks, mystics and other spiritual disciplines.

However, you don’t have to be a monk or mystic to enjoy its benefits.

And you don’t even have to be in a special place to practice it.

You could even try it in your own living room!

Benefits of meditation

Recent studies have shown that taking time out daily to meditate even briefly enhances:

• attention,
• memory,
• mood, and
• emotional regulation.

One study even found that four days of meditation training can enhance the ability to sustain attention.

These benefits are usually attributed to long-term meditators.

Have a look at this brief video outlining the benefits of meditation, including what it does for older folks.

Approaches to meditation

Although there are many different approaches to meditation, the fundamental principles remain the same.

The most important among these principles, in the traditional sense, is that of removing

• obstructive,
• negative,
• wandering thoughts and fantasies…

…and calming the mind through a deep application of focus.

This clears the mind of debris and prepares it for a higher quality of activity.

The negative thoughts you have those of…

…noisy neighbors…

…busy road works…

…bossy officemates…

…that parking ticket you got, and…

…unwanted spam…

…are said to contribute to the ‘polluting’ of the mind, and shutting them out allows for the ‘cleansing’ of the mind so that it might focus on deeper, more meaningful thoughts.

Some practitioners even shut out all sensory input…

…no sights, no sounds, and nothing to touch and they try to detach themselves from the commotion around them.

You may focus on a deep, profound thought if this is your goal. It may seem deafening at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.

Assume the position!

Have you noticed in recent months the vast number of advertisements and images in just about every medium portraying attractive people sitting in the lotus position with their fingers forming the OK sign?

It is ubiquitous.

And this is an example of the traditional way of doing meditation.

If you find the meditating positions you see in various media off-putting or threatening – you need not worry.

The principle here is to be in a comfortable position conducive to concentration.

This may be while sitting cross-legged (or not), standing, lying down, and even walking.

If the position allows you to relax and focus, that would be a good starting point.

While sitting or standing, the back should be straight, but not tense or tight.

In other positions, the only no-no is slouching and falling asleep.

That is, unless your goal is to improve your sleep and your dream life.

Also, you might be daydreaming while meditating and fall asleep. If this happens, don’t beat yourself up.

Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense.

Location and environment

The place where you do your meditation should have a soothing atmosphere.

It may be in your living room, or bedroom, or any place that you feel comfortable in.

You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release). You may want to have the place arranged so that it is soothing to your senses.

Silence helps most people relax and meditate.

If this is you, then you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine.

Pleasing scents also help in meditation because they can be relaxing, so stocking up on aromatic candles isn’t such a bad idea either.

Or you might use an oil burner.

Whether you use a candle or an oil burner with tea lights, make sure it is placed in a safe spot.

When it comes to using aromatherapy oils, I personally love lavender.

Do you need to chant?

The monks you see on television, for example, making those monotonous sounds are actually performing their mantra. This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.

Again, this is an example of the traditional way of doing meditation.

You do not need to chant in this way; however, it might help to note that focusing on repeated actions such as breathing, and humming help the practitioner enter a higher state of consciousness.

The principle here is focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single spot on the wall in front of you.

One sample routine would be to – while in a meditative state – silently name every part of your body and focusing your consciousness on that part.

While doing this you might become aware of any tension on any part of your body.

Mentally visualize releasing this tension. It works wonders.

Start meditating today!

There are many meditation products on the market, some which have been scientifically proven to alter your brainwaves in such a way to help you achieve deep meditation.

You could use the techniques mentioned if you want to tread a traditional path.

However, if you require more flexibility while still keeping to a traditional structure, you could with some guidance map out a spiritual path that fits you.

Find out more here

In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort – remember, we are only relaxing).

Studies have shown that meditation does bring about beneficial physiologic effects to the body. And there has been a growing consensus in the medical community related to further studying the effects of meditation.

So start now in creating and developing your physical, mental and spiritual health and well being…start meditating today!

Dr. Steve G. Jones has a great introductory program called Beyond Consciousness, an overview of eight modules which address different aspects of spiritual practice.

This program comes with a free bonus called Spirited Meditation.

In the Spirited Meditation program, he takes you through

• the what, how, and why of meditation,
• being aware of the observer,
• mindfulness and being present,
• perception of reality,
• the dangers of living in the future, and
• learning compassion.

The goal is to provide spiritual enlightenment. You get ideas for walking your path.

Part of the way through each chapter, you are given an exercise to complete or something to think about that will help you, particularly if you are just starting out.

Start meditating today!

In the next article, we will look at brainwave entrainment.

Image by Jowanna Daley from Pixabay

Sources:

Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behav Brain Res. 2019 Jan 1;356:208-220. doi: 10.1016/j.bbr.2018.08.023. Epub 2018 Aug 25. PMID: 30153464.

Zeidan F, Johnson SK, Diamond BJ, David Z, Goolkasian P. Mindfulness meditation improves cognition: evidence of brief mental training. Conscious Cogn. 2010 Jun;19(2):597-605. doi: 10.1016/j.concog.2010.03.014. Epub 2010 Apr 3. PMID: 20363650.