Meditation is an ancient practice in which an individual utilizes a specific technique, such as focusing the mind on an object, sound, thought, or action, to train focus and awareness, and obtain a psychologically calm and balanced state. It can be utilized for relaxation, weight loss, stress relief, and many other purposes. However, when it comes to learning meditation techniques for beginners, some key points must first be understood before a person can proceed with the process. These points are:
o Make an effort to observe your breath. The first technique in meditation involves observing and taking note of the way one’s breath enters and leaves the body. Most people are aware that exhaling produces a sound, but many do not understand that the breath is also a mechanism that transmits information from the conscious mind to the subconscious. Through constant observation of one’s breath, a person will learn to become aware of the emotions and thoughts that accompany every exhalation and draw closer to the inner self through meditation.
o The second technique to master in meditation is to ensure that both eyes are closed while meditating. Some individuals have the habit of not closing their eyes, and this can hinder a meditation, as light can disrupt the concentration process. For optimal results, it is imperative that both eyes are closed during meditation, to ensure that brain activity remains focused on the experience and results in an enhanced level of clarity.
o One should begin each meditation session slowly and deliberately. Some individuals meditate on a regular basis, which may require them to begin each session slowly in order to allow sufficient time for the brain to become accustomed to the process. Another method to begin each session is to begin slowly with deep breathing exercises and progressive muscle relaxation. Both of these methods help people establish a strong foundation for meditation, and once consistent practice is established, the person is better able to sustain the heightened levels of awareness for the duration of the meditation. While this first stage of meditation is quite demanding, it does provide relief from stress and anxiety and can also help reduce stress reduction over time.
o A third benefit that meditation helped in our research was that it lowered resting blood pressure. During meditation, the person experiences a state of stillness and is able to focus on the experience without the need to worry about the outcome. During the state of meditation, there is no increase in blood pressure because the person is not actively using muscles or engaging body tissues. This may sound counterintuitive, but those who regularly meditate have stated that they experience lower resting blood pressure than when they are not meditating.
As you can see, there are numerous ways that meditation can benefit those who are suffering from stress, anxiety, depression, and other common problems. If you are interested in engaging in a daily practice, it is important that you choose a method that matches your lifestyle. There are many options available. We included a brief description of one method that is often recommended and that provides additional benefits to those who meditate. When you begin to meditate, be sure to review the information provided here and select a method that is right for you!