How to meditate

- Sep 22, 2019

Meditation is a practice where an individual uses a technique – such as mindfulness or focusing their mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. It involves training the mind, similar to the way that fitness is an approach to training the body.

Metta meditation

It is also known us Loving-kindness meditation. The goal of this type of meditation is to cultivate an attitude of love and kindness toward everything, even a person's enemies and sources of stress.

Mindfulness meditation

Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. The goal is to ensure you are in the present. 

Research has found that mindful meditation can:

  • reduce fixation on negative emotions
  • improve focus
  • improve memory
  • lessen impulsive, emotional reactions
  • improve relationship satisfaction

Breath awareness meditation

Breath awareness encouragest mindful breathing. It involves breathing slowly and deeply, counting their breaths or otherwise focusing on their breaths. The goal is to focus only on breathing and to ignore other thoughts that enter the mind.

Why meditation is important

  • Decreases the physical tension
  • Improves concentration
  • Lowers the likelihood of distraction
  • It improves our memory
  • Strengthens the immune system
  • We are more receptive and learn more easily
  • It helps to be more creative
  • Prophylaxis against stress
  • Lowers blood pressure
  • It is easier to exercise control of ourselves and the situation under pressure
  • It slows the ageing process
  • Soothes, comforts
  • It helps to be more tolerant and sensitive
  • It helps to control our anger
  • Energizes us when we meditate
  • Take away the worries
  • It helps to be more confident in ourselves
  • It helps personal growth

How to meditate

  • Sit comfortably on a chair or the floor.
  • Close your eyes.
  • Breath naturally. Do not make an effort to control breathing.
  • Let your attention focus on breathing and how your body moves when you inhale and exhale. 
  • Start with a shorter time of 5 minutes, then push it to 10 minutes after a week.