How to Meditate, and 3 Techniques You Can Try

Meditation is a way of training the mind, in the same way, that physical activities can train the body. Physical activity will help you to build physical muscles, while meditation will help you to build “muscle of the mind.” Meditation is not a singular thing; it is a combination of activities all working together to achieve the purpose of training your mind. Bear in mind also that different mental skills are required for different meditation practices. As a beginner, mediation may not be easy for you. Sitting for hours on end deep in thought may be something you will find difficult to do, especially if it is the first time you are doing this. However, you can relate to professionals who can teach you how to meditate.

Benefits of Meditation

Some of the benefits of meditation are highlighted below:

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

There are many meditation techniques around today, and the multitude of forms of meditation can get one confused, especially if this is your first time engaging in meditation. The content of this write-up will teach you how to meditate and the best technique you can adapt to achieve the desired end goal.

Concentration meditation
This form of meditation requires that you focus on a particular point followed by repeating a mantra or a single word. You can also be counting beads on a mala, listening to a repetitive gong or staring at a candle flame to overcome meditation challenge.

It is challenging to focus the mind, especially for a beginner. Since doing this for a long period may be difficult, you can start with just a few minutes and progress as you get better.

This form of meditation can refocus the awareness of the mind on that particular object you have focused on. The focusing prevents your mind from wandering and pursuing random thoughts that lead nowhere. This is one of the best meditation techniques to adopt if you are a newbie looking for information on how to meditate.

Mindfulness meditation
This type of meditation is called a standard lens. Most newbies face mediation challenges since they are new in the process, but this technique of meditation has proved to be effective for a newbie and an old-hand.

This type of meditation teaches you to observe your train of thoughts as they drift through your mind. Observing the thought does not mean you are to participate in the process but to keep you in awareness of what is going through your mind at that particular moment. Observing those thoughts can give you a better understanding of your state of mind and how to control your thought process.

This technique of meditation will teach you how your feelings and thoughts move in any particular pattern. As you pay more attention to your state of mind and the thoughts that pass through it. This type of mediation helps you to become aware of the tendency to judge quickly. You can create an inner balance so that you can develop a mature state of mind and balance in the way you judge issues.

Some students of meditation are trained to practice the two forms of meditation described above. Practicing the two can instill stillness in the individual carrying them out. In fact, many professions demand stillness and practicing the two forms of meditation described above will make you the perfect candidate for those disciplines or professions.

Open awareness
This type of meditation is .also called Wide Angle Lens. It is also referred to as the panoramic lens of consciousness. Call it a non-directive or open monitoring mediation, and you will not be far from the truth.

This type of meditation encourages the individual to maintain a presence of mind and be observant. It is a form of resting in awareness without guidance or boundary.

There is an association between this form of mediation and the metaphor that tales about the mind being an open sky. In this form of meditation, the individual is required to observe all the thoughts passing through his field of awareness. Also, he can be asked to observe a flowing river while also taking note of the items that drift past in the river.

Examples of open awareness meditation are the shikantaza meditations, Zen zazen, .and Buddhist vipassana meditations.

You can adopt any of the methods above when learning about how to meditate. They all achieve the same end goal and can make you a better person in mind, body, and soul. They are all easy to learn, and you can become an expert in any of them if you put your heart to it. Bearing in mind the various benefits of meditation can encourage you to engage in it and learn how it works so that you can enjoy all the benefits.

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