How to do meditation

  v Introduction

Meditation is a process to training the mind and body to get healthy life and make you a fit and fine. In meditation we use a special technique to improve such as mindfulness, or focusing the mind on a particular object, attention and awareness, and achieve a mentally clear and emotionally calm and stable state of body and mind. Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. The English meditation is derived from Old French meditacioun, meaning "to think, deeply about something.  The processes of meditation start from the 12th century. It is first used by monks.  “In Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activities, not a single thing,” University of Wisconsin neuroscience lab director Richard J. Davidson, Ph.D., told The New York Times. And different meditation practices require different mental skills.

 

   History of Meditation

We are  talking about the history of meditation and it start from India, so step by step we are describing the history of meditation.

 

                                    Hinduism

There are many schools and styles of meditation within Hinduism. In pre-modern and traditional Hinduism, Yoga and Dhyana are practised to realize union of one's eternal self or soul. Depending on the tradition, the liberative event is named moksha, vimukti or kaivalya.

The earliest clear references to meditation in Hindu literature are in the middle Upanishads and the Mahabharata (including the Bhagavad Gita).  One of the most influential texts of classical Hindu Yoga is Patañjali's Yoga sutras (c. 400 CE), a text associated with Yoga and Samkhya, which outlines eight limbs leading to kaivalya ("aloneness"). These are ethical discipline (yamas), rules (niyamas), physical postures (āsanas), breath control (prāṇāyama), withdrawal from the senses (pratyāhāra), one-pointedness of mind (dhāraṇā), meditation (dhyāna), and finally samādhi.

Later developments in Hindu meditation include the compilation of Hatha Yoga (forceful yoga) compendiums like the Hatha Yoga Pradipika, the development of Bhakti yoga as a major form of meditation and Tantra. Another important Hindu yoga text is the Yoga Yajnavalkya, which makes use of Hatha Yoga and Vedanta Philosophy.

Jainism

Jain meditation and spiritual practices system were referred to as salvation-path. It has three parts called the Ratnatraya "Three Jewels": right perception and faith, right knowledge and right conduct. Meditation in Jainism aims at realizing the self, attaining salvation, and taking the soul to complete freedom.[65] It aims to reach and to remain in the pure state of soul which is believed to be pure consciousness, beyond any attachment or aversion. The practitioner strives to be just a knower-seer (Gyata-Drashta). Jain meditation can be broadly categorized to Dharmya Dhyana and Shukla Dhyana.

Jainism uses meditation techniques such as pindāstha-dhyāna, padāstha-dhyāna, rūpāstha-dhyāna, rūpātita-dhyāna, and savīrya-dhyāna. In padāstha dhyāna one focuses on a mantra. A mantra could be either a combination of core letters or words on deity or themes. There is a rich tradition of Mantra in Jainism. All Jain followers irrespective of their sect, whether Digambara or Svetambara, practice mantra. Mantra chanting is an important part of daily lives of Jain monks and followers. Mantra chanting can be done either loudly or silently in mind.

 

Buddhism

Buddhist meditation refers to the meditative practices associated with the religion and philosophy of Buddhism. Core meditation techniques have been preserved in ancient Buddhist texts and have proliferated and diversified through teacher-student transmissions. Buddhists pursue meditation as part of the path toward awakening and nirvana.[note 9] The closest words for meditation in the classical languages of Buddhism are bhāvanā, jhāna/dhyāna, and vipassana.

Buddhist meditation techniques have become popular in the wider world, with many non-Buddhists taking them up. There is considerable homogeneity across meditative practices – such as breath meditation and various recollections (anussati) – across Buddhist schools, as well as significant diversity. In the Theravāda tradition, there are over fifty methods for developing mindfulness and forty for developing concentration, while in the Tibetan tradition there are thousands of visualization meditations. Most classical and contemporary Buddhist meditation guides are school-specific

 

Sikhism

In Sikhism, simran (meditation) and good deeds are both necessary to achieve the devotee's Spiritual goals; without good deeds meditation is futile. When Sikhs meditate, they aim to feel God's presence and emerge in the divine light. It is only God's divine will or order that allows a devotee to desire to begin to meditate. Nām Japnā involves focusing one's attention on the names or great attributes of God

 

  v Types of Meditation and how to use it in real life  

There are six popular types of meditation practice:

Ø  Mindfulness meditation

Ø  Spiritual meditation

Ø  Focused meditation

Ø  Movement meditation

Ø  Mantra meditation

Ø  Transcendental meditation

 

Not all meditation styles are right for everyone. These practices require different skills and mindsets. How do you know which practice is right for you? “It’s what feels comfortable and what you feel encouraged to practice,” says Mira Dessy, a meditation author and holistic nutritionist. Keep reading to learn more about the different types of meditation and how to get started.

 

1. Mindfulness meditation

Mindfulness meditation originates from Buddhist teachings and is the most popular meditation technique in the West. In mindfulness meditation, you pay attention to your thoughts as they pass through your mind. You don’t judge the thoughts or become involved with them. You simply observe and take note of any patterns. This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings. This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone.

 

2. Spiritual meditation

Spiritual meditation is used in Eastern religions, such as Hinduism and Daoism, and in Christian faith. It’s similar to prayer in that you reflect on the silence around you and seek a deeper connection with your God or Universe. Essential oils are commonly used to heighten the spiritual experience. Spiritual meditation can be practiced at home or in a place of worship. This practice is beneficial for those who thrive in silence and seek spiritual growth.

 

3. Focused meditation

Focused meditation involves concentration using any of the five senses. For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention. Try counting mala beads, listening to a gong, or staring at a candle flame. This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first. If your mind does wander, it’s important to come back to the practice and refocus. As the name suggests, this practice is ideal for anyone who requires additional focus in their life.

 

4. Movement meditation

Although most people think of yoga when they hear movement meditation, this practice may include walking through the woods, gardening, qigong, and other gentle forms of motion. It’s an active form of meditation where the movement guides you. Movement meditation is good for people who find peace in action and prefer to let their minds wander.

 

5. Mantra meditation

Mantra meditation is prominent in many teachings, including Hindu and Buddhist traditions. This type of meditation uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, such as the popular “Om.” It doesn’t matter if your mantra is spoken loudly or quietly. After chanting the mantra for some time, you will be more alert and in tune with your environment. This allows you to experience deeper levels of awareness. Some people enjoy mantra meditation because they find it easier to focus on a word than on their breath. This is also a good practice for people who don’t like silence and enjoy repetition.

 

6. Transcendental meditation

Transcendental meditation is the most popular type of meditation around the world, and it’s the most scientifically studied. This practice is more customizable than mantra meditation, using a mantra or series of words that are specific to each practitioner. This practice is for those who like structure and are serious about maintaining a meditation practice.

 

How to meditate: simple meditation for beginners

This meditation exercise is an excellent introduction to meditation techniques. Sit or lie comfortably. You may even want to invest in a meditation chair or cushion. Close your eyes. We recommend using one of our Cooling Eye Masks or Restorative Eye Pillows if lying down. Make no effort to control the breath; simply breathe naturally.

Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.

Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.

v Benefits of meditation

If relaxation is not the goal of meditation, it is often a result. In the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term “relaxation response" after conducting research on people who practiced transcendental meditation. The relaxation response, in Benson’s words, is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”

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

Ø   Lower blood pressure

Ø  Improved blood circulation

Ø  Lower heart rate

Ø  Less perspiration

Ø  Slower respiratory rate

Ø  Less anxiety

Ø  Lower blood cortisol levels

Ø  More feelings of well-being

Ø  Less stress

Ø  Deeper relaxation

Contemporary researchers are now exploring whether a consistent meditation practice yields long-term benefits, and noting positive effects on brain and immune function among meditators. Yet it’s worth repeating that the purpose of meditation is not to achieve benefits. To put it as an Eastern philosopher may say, the goal of meditation is no goal. It’s simply to be present.

In Buddhist philosophy, the ultimate benefit of meditation is liberation of the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated or “enlightened” practitioner no longer needlessly follows desires or clings to experiences, but instead maintains a calm mind and sense of inner harmony.