The Main Idea
The main idea with meditation is to help train your mind by focusing on one thing at a time and by doing so, you achieve tranquility, peace, focus, and presence.Β Meditation can also bring many mental and physical benefits.
Meditation is all about finding some time and space free from distractions where you can sit and gently focus on one thing at a time whether that’s your breathing, a word or phrase, an object, a mental image, your energy, or your body movements.
With a little skill, you can gradually develop a valuable skill for meditating and bringing your mind into focus, so you can achieve mindfulness and tranquility no matter what’s happening in your life.
What We Will Cover
I hope that this brief meditation overview will give you a quick big picture of the Why and How of meditation.
First of all, I want to share with you that at the time of writing this, I am fairly new to meditation.Β What I have learned and compiled here are concepts from various sources (quoted below) as I have researched meditation and come to understand it.Β Here is how I understand meditation in a nutshell.
- Why meditate
- Train your mind
- Mental and physical benefits
- How to meditate
- Prepare time and space free from distractions
- Bring your mind to focus on one thing
- 7 Popular objects of focus
- Tips and tricks
Why meditate
Meditation is a way to train your mind.Β It’s kind of like building your mental muscles.Β You can strengthen your mental abilities.
Meditation can also help you obtain tranquility or relaxation, a great way to combat stress.
Meditation can also help you focus your mind on the task at hand.Β If you are having trouble with distractions, meditation may help you stay on tasks.
What Is Meditation
Meditation is a powerful tool for stress relief. Β But what is it and how does someone who is new to meditation approach it?
Meditation has so many meanings to so many people. Β All, however, agree that it has something to do with the mind reaching a state of rest. Β Some would say that meditation is focused attention, others would say that it is releasing your mind from thoughts and simply thinking inwardly on your breathing or other sensations of your body.
My favorite quote on meditation comes from the author of Β The Big Leap by Gay Hendricks PhD.
βThe art of meditation is in the way you let go of your wander-thoughts and return to the mantra.Β Specifically, the art is in letting go of the wander-thoughts and returning to the mantra without giving yourself a hard time about wandering. Itβs common in the beginning stages of meditation to criticize yourself when your mind wanders, to think of meditation as a conflict between your mantra and your wander-thoughts. As your practice matures, though, you usually realize that criticizing yourself for your mindβs wandering is just another thought. You let go of it and return to the mantra. Gradually the habit of self-criticism disappears and is replaced by an openhearted feeling of self-acceptance.β
Mindful meditation can be used to reduce stress1, and has been used to treat anxiety in patients2. Β Mindfulness simply means to be aware moment by moment.3 Β It only takes about 10 to 15 minutes of mindful meditation to reduce feelings of stress in participants.4 Β
Scientific studies have linked all types of meditation with a reduction in stress.5 Β In one Harvard study, Dr. Herbert Benson found that meditating on a single phrase combined with breathing practices has proven to short-circuit stress.6 Β You can focus on positive affirmations as you mantra during your meditation so instill positive beliefs in yourself.7
The key to successful meditation for many people is to be aware of yourself and what you are doing without thinking too much about it.8 Β It is simply about being awake and aware9
Types of Meditation:
- Relaxation Response Technique10
- Mindful Meditation
- Stillness Meditation
- Rhythmic Movement and Mindful Exercise11
- Body Scan Meditation
- Progressive Muscle relaxation12
Mental and physical benefits
There are also many physical benefits that come from meditation.Β Here are a few to consider from a post on Psychology Today13:
- Increases immune function
- Decreases pain
- Decreases inflammation at the cellular level
- Increases positive emotion
- Decreases depression
- Decreases anxiety
- Decreases stress
- Increases social connection and emotional intelligence
- Makes you more compassionate
- Makes you feel less lonely
- Improves your ability to regulate your emotions
- Improves your ability to introspect
- Increases grey matter in the brain
- Increases volume in brain area related to emotion
- Increases cortical thickness in areas related to paying attention
- Increases your focus and attention
- Improves your ability to multitask
- Improves your memory
- Improves your ability to be creative and think outside the box
- It gives you perspective
Source: 20 Physical Benefits *Psychology Today
How to meditate
Here are my notes on how to meditate.Β I’ve put this in bullet point form to make it easier to overview and implement.
Prepare time and space free from distractions
- Prep
- Time
- decide beforehand
- find way to track without distraction
- Set time goal. (VD Meditation Society) donβt think about the future
- Space
- Music or sounds – soothing or repetitive music or ambient noise
- Remove distractions
- Close eyes
- Comfort (even clothes)
- State intention or make a resolution14
- Meditation Society
- Position
- Stretch
- Sit Lotus or in chair (tilt a bit forward)
- Lay on your back if doing the body scan
Bring your mind to focus on one thing
- Practice
- Focus, Wondering, Gently Bringing it back
- Not clearing your minds
- Observe the negative, but donβt associate with it, just keep focusing on the one thing
- Allow mind to drift
- Gently bring it back
- It will take time & practice
- Donβt resist
- Just focus on the βoneβ thing
7 Popular objects of focus
Most meditation is practicing on focusing.Β There are a lot of things you can focus on.Β Here are a few gleaned from many different practices:
- 1.Breathing – follow breathing (tool)
- Just breathe normally and focus on it
- Donβt think or change it
- Use imagery (up and down, or in and out)
- 2.Mantra Repeat ( tool)
- Traditional mantra: βOmβ, release, peace, …
- 3.Concentrate on a single image (tool)
- Visual object in the room
- Open-eye meditation
- Candle *Candle meditation technique
- 4.Visualization (tool)
- Donβt work to create the scene
- Just relax and observe whatβs already there
- Focus on ideal life goals
- Connect to the Divine
- 5.Body scan (tool)
- Pick a starting point
- Consciously relax & release tensions
- 6.Energy – chakra (tool)
- Warm hands, put over heart, vibrate yam, visualize green energy, release the βlove to the world
- Warm ball of light
- 7.Body movement – Walking meditation
- Slow, rhythmic steps
- Focus on steps similar to focusing on the body
- Feel the earth below you
- Observe your body move15
Tips and tricks
Here are some tips that may help you with your mediation:
- Persistent Practice
- Routine
- Same time same place
- Use a timer, so your donβt worry about losing track of time
- Start small once per day, etcβ¦16
- Society
- Try
- Apps
- Classes
- Guided meditation
- Books on meditation
- Practice daily mindfulness in other areas of life – try to be present
- Maintain health
- Meditation is a journey
- It will take time to see results
- Must be practiced
- Donβt expect immediate results
- Meditation Myths17
- Must empty your mind
- Must lotus position
- An hour a day
- Chant in foreign language
- Hindu or Buddhist religion
- Itβs weird
- You may experience
- Chaotic thoughts – just keep bringing your thoughts back
- May fall asleep – donβt be alarmed, just do it
- Just mantra chanting – no prob.
- Still mind
- Inspiration – have a pen handy
- Put your tongue on top of your mouth to connect circuit
- Focus on the stillness between breaths
A WORD ON MINDFULNESS:
Mindfulness means being in the moment.Β Itβs about slowing down and doing what you are doing intentionally.Β Focus on what you are doing.Β Being split between what you do or say and what you want to do or say causes tension and stress.18Β Being where you want to be both physically and mentally aligns your mind and brings peace.
Itβs about slowing down and enjoying the world.Β It means doing whatever you are doing with more attention and care19.Β Even the dishes can be done with calm attention.Β Be in the moment.
Try these ideas:
- Take your activities slower
- Be mindful when doing simple tasks
- Rescript: βI have all the time I needβ or βI canβt go any faster than the maximum I am capable of.β
- Spend time in relationships
MEDITATE Essential Oil Blend
Combine one or more of these oils in either a roll on blend or diffuser blend
- Cedarwood – to calm you
- Vetiver – to root you
- Balance – to ground you
- SpikenardΒ – inward devotion
- Ylang YlangΒ – to open a connection to your inner self
- PatchouliΒ – being connected and aware of your body
- FrankincenseΒ – to improve your cognitive abilities
- SandalwoodΒ – in tune with your spirit
I only use doTERRA essential oils.Β The best way to buy doTERRA oils is through a wholesale account where you can save 50%-80% when you buy.
Open a Wholesale Account Today
Other References:
- https://m.wikihow.com/Meditate
- https://www.psychologytoday.com/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today
- http://www.vipassanadhura.com/howto.htm
- http://health.howstuffworks.com/wellness/stress-management/how-to-get-started-with-meditation.htm
- http://faculty.weber.edu/molpin/healthclasses/1110/meditationguidelines.htm
- http://www.the-guided-meditation-site.com/candle-meditation.html
- https://www.dhamma.org/en-US/index
- http://zenhabits.net/meditate/
- http://www.dummies.com/how-to/content/meditation-for-dummies-cheat-sheet.html
- http://faculty.weber.edu/molpin/healthclasses/1110/meditationguidelines.htm
Application in Your Life
Β
The main idea behind meditation is to focus and train your mind.Β Repeating this exercise will strengthen your ability to bring peace, tranquility, focus, and presence regardless of what is happening in your life.Β Consistent meditation brings a myriad of mental and physical benefits.
- Letβs begin our meditation exercise.
- PREPARATION
- If you have not already done so, please set aside ample time to complete this exercise without distraction, move to a quiet place, remove distractions, apply an essential oil, stretch, and get in a comfortable position.
- As we focus on the exercise, your mind may from time to time wonder. Gently bring your mind back to the exercise without resistance.Β Use or create only positiveΒ Play the role of a detached observer.
- Remember, take it easy, successful meditation takes practice.
- BREATHE
- We are going to start by filling our lungs with a deep belly breath in through the nose. Take as big a breath as you can, hold it as long as you can, and release it through your mouth.
- Now, continue to breathe normally, and focus on your breath coming in and out. Letβs spend a few minutes observing our breathing.Β Β β¦
- BODY
- Now, we will move our attention to observing our body. What sensations do you experience?Β Where do you feel any tension or discomfort, if any?
- Focus on this part of your body and imagine it filling with light and warmth.
- Imagine the light and warmth radiating from that location, dispelling anything undesirable and filling the rest of the body with light and warmth.
- Letβs imagine this warmth flowing through our body now.
- MANTRA
- Now, we are going to focus our mind on a word that supports our intention.
- The word we will use for this exercise is, βjoy.β
- This mantra will help us focus our thoughts. Your goal is to focus only on this word and nothing else.
- We will repeat this word for a few minutes. β¦
- VISUALIZE
- Finally, we will focus on a tranquil scene where you feel gratitude, happiness, fulfillment, and joy.
- For this exercise, we will imagine we are in the most beautiful garden in the world. Remember, you are the observer, not the creator.Β Just experience the garden as you stroll through it.Β Focus only on the garden.
- What do you see? Hear?Β Smell?Β Feel?Β See it in detail.Β Enjoy
- We complete our meditation by sitting quietly in this garden for a few minutes. Allow the happiness, warmth, gratitude, and love to saturate β¦ Thank you.
Footnotes and References
- 19 Natural Remedies for Anxiety Proven ways to control the symptoms of anxiety without medication; Β http://www.health.com/health/gallery/0,,20669377,00.html
- βMindfulness meditation, originally a Buddhist practice but now a mainstream therapy, is particularly effective in treating anxiety, says Teresa M. Edenfield, Ph.D., a clinical psychologist in the Veterans Administration Medical Center in Durham, N.C., who often uses it to treat anxiety patients. “The act of practicing mindful awareness allows one to experience the true essence of each moment as it really occurs, rather than what is expected or feared,” she says. Β How to begin? You can start by simply “paying attention to the present moment, intentionally, with curiosity, and with an effort to attend non-judgmentally,” Edenfield says. To stay mindful, ask yourself simple questions while practicing breathing exercises, Edenfield suggests. “Sit in a comfortable place, close your eyes, and focus on how your breath feels coming in and out of your body. Now ask yourself silent questions while focusing on the breath.”β – quoted from Health.com; http://www.health.com/health/gallery/0,,20669377,00.html#learn-mindfulness-meditation-0
- βMindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.β; What Is Mindfulness?; Β The Greater Good Science Center at the University of California, Berkeley; http://greatergood.berkeley.edu/topic/mindfulness/definition
- Effects of natural stress relief meditation on trait anxiety: a pilot study.; https://www.ncbi.nlm.nih.gov/pubmed/17958117
- Meditation programs for psychological stress and well-being: a systematic review and meta-analysis.; https://www.ncbi.nlm.nih.gov/pubmed/24395196
- βClosely studied by Dr. Herbert Benson of Harvard University, the relaxation response has been clinically proven to short-circuit stress. Sit in a comfortable position in a quiet place. Close your eyes. Now choose a word or phrase to focus on (βItβs okay,β for example). As you concentrate on breathing in and out, repeat the phrase each time you exhale. If you get distracted by other thoughts, gently put them out of your mind and return to your word or phrase. Continue for 10 to 20 minutes. Practice at least once a day.β; Natural home remedies: Stress; http://www.besthealthmag.ca/best-you/home-remedies/natural-home-remedies-stress/
- βMeditate and focus on positive affirmations. Breathing deeply helps you ground yourself in the present and refocus. It can also be soothing to the mind. Having positive thoughts, especially about yourself, helps you see that you are worth that effort you put into yourself. Even if you can only repeat one positive thing about yourself, make it a mantra and say it over and over every day until you believe it. – See more at: https://doterra.com/US/en/blog/inspiration-tips-for-relieving-stress#sthash.OoASbLHL.dpufβ; Tips for Relieving Stress; https://doterra.com/US/en/blog/inspiration-tips-for-relieving-stress
- βMindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise βover-thinkingβ the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to whatβs happening right now. Β Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions. Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or the flickering light of a candle. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating. β; Relaxation Techniques for Stress Relief: Using the Power of the Relaxation Response to Reduce Stress and Boost Mood; HelpGuide.org: Trusted guide to mental, emotional & social health; https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
- βMindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.β; What Is Mindfulness?; Β The Greater Good Science Center at the University of California, Berkeley; http://greatergood.berkeley.edu/topic/mindfulness/definition
- Natural home remedies: Stress; http://www.besthealthmag.ca/best-you/home-remedies/natural-home-remedies-stress/
- Relaxation Techniques for Stress Relief: Using the Power of the Relaxation Response to Reduce Stress and Boost Mood; HelpGuide.org: Trusted guide to mental, emotional & social health; https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
- Relaxation Techniques for Stress Relief: Using the Power of the Relaxation Response to Reduce Stress and Boost Mood; HelpGuide.org: Trusted guide to mental, emotional & social health; https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
- https://www.psychologytoday.com/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today
- http://www.vipassanadhura.com/howto.htm
- VD Meditation Society
- VD Meditation Society
- https://www.psychologytoday.com/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today
- βThis conflict between what we say or do versus what we actually want to say or do creates a split between the mind and the body. That such a split causes stress and has been noted since Freud and confirmed by modern research.β Excerpt From Stress Free for Good by Frederic Luskin and Dr. Ken Pelletier; Ch11 (get this book on Amazon http://amzn.to/2oNa6rb(supportive link))
- βSlowing down means doing whatever youβre doing with attention and care. Slowing down means doing one thing at a time. Slowing down means paying attention to what youβre doing and thinking as little as possible about whatever else you have to do. Slowing down means doing everything, no matter what it is, as if that task is important.βΒ Excerpt from STRESS FREE FOR GOOD by Frederic Luskin and Dr. Ken Pelletier; CH 7 (get this book on Amazon http://amzn.to/2oNa6rb(supportive link))
View Contents
Anyone can comment