Meditation

Understanding Meditation

We can trace meditation as far back as 1000 years in the past. It has origins in various cultural backgrounds as Hinduism, Buddhism, Christianity, and Islamic Sufism. They originally used it as a method of understanding the deep and mystical nature of life.

I believed meditation was not useful. I imagine someone sitting on the floor, cross-legged, with incense burning and humming peacefully.

It seems scientific research as has caught on to the health benefits associated with this ancient practice.

Health Benefits

The science backed health benefits could help you levitate when reaching that Zen state. I'm just kidding, but you will get pretty darn close.

1.Proven to aid in stress reduction which improves mental health and reduces cellular inflammation

2. We have found it significantly reduces blood pressure, which can lower your risk of cardiovascular disease

3. Research shows meditation can increase the number of natural killer cells, which improves the immune system's ability to fight viral infections and cancer producing cells.

4. Meditation can improve sleep, providing deeper and higher quality sleep pattern to aid in overall health

5. The mental and cognitive benefits boost and enhance our brain's ability to connect deeper with our bodies.

6. Studies in neuroscience have shown meditation increases the size and number of brain cells in the hippocampus the part of the brain involved in memory but in doing this you are strengthening the connections in the parts of brain which improve creativity, focus and concentration.

7. Studies have also shown meditation can also slow the mental deterioration associated with aging by practicing for as little as 12-20 minutes per day.

As mentioned above, it states that there are health benefits, but it emphasizes the need to address individual goals.

What are your reasons for meditation and how do you align them with your goals and preferences?

There are hundreds of different meditation practices

Some examples include

Mindfulness meditation: Often the intrusive thought we have are because of memories from the past or anxieties about the future. Mindfulness meditation focuses the mind on being aware and observing our thoughts in the present.

Goal: Cultivate present-moment awareness and reduce mind-wandering.
Benefits: Decreased stress, increased focus, improved emotional regulation, heightened self-awareness.

2. Mantra meditation: Repeating a quiet word to the mind to improve concentration

Goal: Quiet the mind and enhance concentration through repetitive sound or word.
Benefits: Enhanced mental clarity, reduced anxiety, deepened meditation experience, stress reduction.

3. Loving kindness: This focus is on generating compassion and kindness for yourself and others.

Goal: Develop feelings of love and compassion for oneself and others.
Benefits: Increased empathy, improved self-esteem, enhanced relationships, reduced negative emotions.

4. Body-centered meditation: The aim is to feel your body's sensations and energy, which leads to a state of relaxation.

Goal: Connect with the body, release tension, and promote relaxation.
Benefits: Stress reduction, improved bodily awareness, pain management, relaxation, and energy balancing.

5. Movement meditation: This is my favorite. It combines physical movement, like walking or yoga with meditation.

Goal: Combine physical movement with mindfulness to promote mind-body harmony.
Benefits: Enhanced flexibility, relaxation, physical and mental balance, reduced stress, and increased vitality.

Most fall into two categories:

Focused meditation involves concentrating on either an external source or an internal focus.
Open monitoring meditation: You just observe your thoughts, emotions and sensations without judgement.

For years, I thought number two was the only way. I did not find it helpful until I found out about focused meditation.

Here is how I use meditation in my own unique way. I use mindfulness and my imagination.

Here is my protocol:

I sit with my eyes close and focus on my breathing. I imagine with each breath pulling in the positive energy from around me as all the negative energy collects within my abdomen. When I exhale, the negative energy leaves and the positive energy spreads throughout my body. It travels to my arms, legs, heart, and brain. I imagine it infusing and giving me energy. I do this for about 5-10 breath.

Next, I use a think about my muscles relaxing while my breathing continues. Your muscles are relaxing with each breath. Now they are more relaxed. You can feel the tension leaving your neck, shoulders and jaw. With each breath, you become more relaxed. I do this until I can notice a physical difference.

Next, I work on memories of the past. I recall three memories, but not just any memories. Cherished memories. I make them as vivid as I can. Sights, sounds, smells and, most important, the emotion I felt.

After I have done this, I envision my future and create in my imagination how I expect my future to unfold with the feelings of my cherished memories from the past. You need to make the images as vivid, potent, and imaginative as the genuine memories of the past. I see myself tackling challenges without effort. I see myself as happy and satisfied.

I then bring myself back to the present. With all the positivity, sensations, and feelings I had just experienced. I go back to my breathing and repeat the mantra: this is how I will live my life.

I tried this for 21 days. It was easy to make it to 21 days because I noticed the effects on day one. They were not immediate, but I noticed changes in my mood about 20-30 minutes after I finished.

Summary

Meditation has proven health benefits.

12-20 minutes a day slows the aging process of the brain.

Focus on your own goals for meditation and find what works for you.

Make it a daily habit.