Meditation is proven to be an incredibly effective tool to help mental health in life. With so many methods of meditation and so much information out there on them, it can be overwhelming and make it more difficult to start. The purpose of this article is to provide an introductory level of information to help you get started.
Meditation is a practice where an individual uses a technique to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. This training is done in a variety of different ways, and each way produces different results. For example, some meditations involve focusing attention on one specific object, which helps train focus and attention span, but another method may train mindfulness and help accept certain emotions that are experienced in a more healthy way.
Meditation is proven to be effective in helping to heal mental health disorders such as anxiety and depression.
It is beneficial to learn some information about some common methods of meditation so that you can select which is right for you.
Mindfulness meditation is the process of being fully present with your thoughts. Being mindful means that you are being aware of what you are doing and when and why. It can also be thought of as “being in the moment”.
Meditation using the mindfulness technique can be done anywhere, but most people prefer to be in a quiet place where no one will be trying to communicate with them, but it can be done anywhere like in the waiting area of the doctor’s office, or while doing chores.
Regardless of where it is performed, the technique involves focusing on something like your breath or if you are doing something, then focusing on the task, but taking mental note of other feelings your body has. For example, if you are sitting in a chair in the waiting room for the doctor’s office, then you may focus on the sensation of the air passing through your nose as you breath fresh air, and exhale stale, used air. While you are doing this it is inevitable that you will hear background noises, when you hear these noises simply acknowledge that they exist and continue to focus on your breath. The same thing goes for your emotions or other thoughts that pass, do not deeply and thoroughly think through these feelings, but rather acknowledge that they exist, and are normal, but continue focusing on your breath.
Body scan, or progressive relaxation meditation involves intentionally relaxing your body one part at a time. This meditation is very beneficial for relaxing and can be useful before something stressful, a long day at work, or before bed to help you sleep. This technique is very simple and easy to perform, so it is especially a good consideration for a beginner.
Normally this technique would be done while laying down in a quiet place. This technique is completed by first getting into a relaxed, laying position and normalizing your breathing. Once you feel ready, breathe in as you normally would, but when you exhale focus on relaxing your feet and think about the pull that gravity has on them. If they don’t feel as relaxed as you would like them to after just one breathe, then it is perfectly acceptable to repeat the process until they are relaxed. This process is repeated for every body part, and can be segmented how you would like it to be. A normal sequence of body parts though would be from feet to head; specifically going from feet, to legs, to hips, then abdomen, then chest, then hands, then arms, then shoulders and neck, then your face, and finally your mind. While you go through the process and notice one area is tighter or has a hard time relaxing, this is normal and means that you may focus on this area more and give it more time.
Instead of using your breathe as the object of awareness like in other meditation techniques, walking meditation allows you to instead focus on each footstep in order to be fully present.
This meditation technique involves you becoming aware of the specific movement of each foot, taking notice of the lifting of the foot, from the muscles contracting and stretching to commence the lifting of the foot to the actual sensation that your foot has as it lifts off the ground. Then once the foot contacts the ground, think about the force that is now placed on your foot as the weight is transferred to it.
Similar to the body scan meditation technique, walking meditation helps you develop a greater mind-body connection, something that is commonly weakened in today’s world with how common sedentary lifestyle and social media is.
This meditation style like many others has been proven to reduce stress and anxiety with even just 10 minutes dedicated per day. This meditation technique can be especially powerful in the morning as it also allows the eyes to receive photons from the natural light which helps awaken the body.
Transcendental meditation, or T.M. for short, involves focusing on a specific mantra or phrase by repeating it during the meditation. This mantra acts as the object of awareness for the practitioner in this method just like breathing does in other types, or walking does in walking meditation. This mantra can be different per person, but could be something as simple as repeating “omm” or even something like “I am worthy”.
This type of meditation should be done in a quiet, dimly lit room. To perform this meditation, you should sit down, and close your eyes. You should repeat the mantra silently and focus on it. If you feel like your focus is lost, then simply try to recalibrate and refocus on the mantra. This meditation type is a bit easier and more relaxing as it intends to free your mind from the regular human thought pattern through repetition. Instead of something like mindfulness meditation where you are left with your thoughts and focusing requires mental energy especially at first, this meditation provides you with something that absorbs some mental energy and makes it a bit easier to focus. Normally this meditation would be practiced twice a day for about 20 minutes each session.
This type of meditation is geared towards creating more love and empathy for yourself and for others. During this form of meditation, you can both receive and send loving kindness to others.
This meditation is performed normally by sitting relaxed with your feet on the floor and your spine straight with your eyes closed. Bring awareness inward and keep relaxation throughout the entire meditation.
To receive loving kindness, think of a person close to you that loves you dearly. The person could be from the past or the present, and may even have already passed away. Imagine that this person is on your right side, sending you their love. This person is sending you wishes for happiness, well-being, and safety. Feel these wishes, and receive them within yourself. Repeat this process for your left side, and behind you and in front of you. You should feel surrounded on all sides by the people who love and who have loved you.
To send your loving kindness bring your awareness back to the person that you imagined at your right side. Begin to send the love that you feel for that person. Try to deeply feel these emotions that you have for them, you should feel the power of this love, and with that send warm wishes to that person. You may silently repeat phrases like “May you live with ease, may you be happy, may you be free from pain.” to your loved ones that you imagine by your side to help with the loving kindness transfer.
With how easy meditation is to start doing, and how beneficial it is for the brain and mental health it’s a no-brainer habit to add if you haven’t already. As little as 10 minutes a day is proven to be effective, and like many other things, the hardest part is starting. Start by setting aside just 10 minutes a day for yourself, and you will be astounded by the return on investment of this habit.
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