Posted by Maria Dimitrova

Read this if: You want to release the feeling of stress in a natural way

Gain: Health benefits as a result of the reduction of stress, better ability to concentrate and manage your thoughts and feelings

Cost: About 20 minutes once or twice a day

Why Meditate?

A large group of celebrities like Sting, Richard Gere, Gwyneth Paltrow, Orlando Bloom and many others practice meditation to derive health and emotional benefits. The supermodel Gisele Bundchen believes passionately in meditation and credits it with keeping her healthy, especially during her pregnancy with her son. Eva Mendes shares it helps her “deal with life’s ups and downs, coming from more of a centered place”. Learn more about other celebrities’ motivation to meditate:  http://www.finerminds.com/meditation/celebrity-meditation/ and http://www.telegraph.co.uk/health/healthnews/8602265/Celebrities-who-meditate.html

Despite its growing popularity in the Western world, there are still many people who have misconceptions concerning the purpose of meditation, its target group and its effects on our body and mind. The origin of meditation is Eastern but it shouldn’t be connected with a particular culture or religion. It’s a physiological process of relaxing the mind by directing the attention inward while most of the time we are focused on the external. People from all nationalities and religions can practice it as a means to “silence” the mind for a short time each day in order to have a rest from the turbulence our thoughts and emotions cause.

While meditating we shouldn’t expect great effects on our mind such as enlightenment. It isn’t a direct way to solve our daily problems. Neither is it a way to escape from them. It’s a much needed process of recharging with energy so that during the rest of the time when we are not meditating, we can be more focused and efficient and it will be easier to come up with a solution to the difficulties we encounter.

Main principles

• Meditation requires patience. Learning how to meditate is like learning any new habit or skill. Think about how much perseverance it took to learn a new language, to play a musical instrument or the steps of a certain dance. At first it seems very difficult but gradually you become better and better.
• Meditation requires discipline. Include it in your schedule and stick to it. You can appoint 20 minutes to it before breakfast or dinner.
• Don’t load meditation with expectations. Just do it. After four weeks of regular daily practice, think about how it makes you feel or whether it has affected your life in a certain way.
• Don’t discuss your impressions with other people. Dr Roy Davis advises that you keep the observations on your progress private so that other people’s comments will not disturb your enthusiasm or motivation especially if you are a beginner. However, you can share general information about meditation techniques with people who would like to implement them.

Preparation for meditation

• Sit with a straight back. Don’t try to meditate lying down because you are likely to fall asleep. Meditation brings relaxation and peace but at the same time this is a dynamic peace. Meditation is quite different than the relaxation of sleep. When we really meditate, we are fully alert and conscious. Our sense of awareness is heightened. Afterwards you’ll have a positive feeling for the world and a renewed sense of dynamism.
• Meditate two hours after your last meal so that your body will not be lethargic with digestion.
• The lotus posture isn’t obligatory. It is fine to meditate in a chair, as long as the back is straight. The important thing is to feel comfortable enough in the posture so you won’t feel the need to move your body during meditation.
• It is helpful to take a shower before meditating.
• Burning incense and having a candle are not necessary, but they can add a little extra inspiration.
• It is good to meditate early in the morning or in the evening before dinner.

Meditation techniques

• One-pointed concentration

This is the essence of all kinds of meditation. Usually, the mind tries to hold several different thoughts and ideas at once and you need some time to learn to focus on a single thing. One helpful technique is concentrating on a candle flame. Narrow your gaze to the small tip and ignore all other thoughts. When you get distracted, go back to focusing on the candle flame. You can also use other objects like a small dot or flower. The important thing is that you concentrate only on one thing at a time.

• Breathing meditation

This is the most suitable technique for beginners. This is how it is done:

Close your eyes or keep them partially closed.

Focus on your breathing. Do not regulate it. Just pay attention to it.

Sense the air going through your nostrils. This sensation is the object of our meditation.

If during the meditation you get distracted by thoughts or emotions, return your attention to the breath. We should repeat this as many times as necessary until the mind settles on the breath. You may get the feeling that meditation is making your mind busier but in fact you are just becoming more aware of how busy it usually is.

Spend about 20 minutes in this state. This duration is recommendable but not obligatory so avoid looking at the watch constantly as it will distract you further.

After the meditation is over, open your eyes and slowly move your toes and stretch, but don’t stand up immediately. Enjoy the peacefulness some more minutes.

• Mantra meditation

Mantras are sounds, a syllable or a combination of syllables that usually have no meaning and are chosen for their beneficial effect on the mind and body. They have proved their efficiency over time so there is no need to create your own. The traditional mantra is So-Ham. It is pleasant for the mind and easy to perform.

In this meditation technique you do the same as what breathing meditation requires but you also “listen” to how the syllable “So” sounds in your mind while breathing in and “listen” to how the syllable “Ham” sounds in your mind while breathing out. You can achieve deeper meditation if you focus your attention to the spot between your eyebrows. Do not strain your eyes. Treat yourself gently.

• Guided meditation

Many beginners will find it easier to start meditation with CDs or DVDs which contain instructions of meditation experts. Following the instructions will prevent you from daydreaming or falling asleep.

• Walking meditation

This type of meditation you can practice anytime and anyplace.

Try to be aware of the sensation that you are feeling when your foot touches the ground.

If you are wearing shoes and socks, be aware of your skin that touches the fabrics of your socks. Just relax and relax.

Try to walk very slowly at first.

Gradually, increase your pace until you reach your usual pace.

Be aware of the way your ankles are moving in the air when you lift your legs, the muscles of your legs are also moving, the back and front side of your thighs also has something to do while you are moving. As you increase your awareness through your walking meditation, more movements will be noticeable to you.

Make walking your one single, initial contemplation and your body will react by letting go of tensions and relaxing. When thoughts do come to your mind, you simply give them brief consideration, and then return to focusing on your walking.

There are other types of more specific meditation techniques like Chakra meditation but they require further knowledge and preparation and the guidance of a professional to do it properly. If you want to try them, search for a meditation instructor in your area. You can take advantage of professional face-to-face guidance for mastering the easier techniques too. It might speed up the learning process.

Recommended books and CDs:

An Easy Guide to Meditation

A Time for Relaxation, Vol. 1: Guided Relaxation Techniques for Wellness

The Soul Of Healing Meditations