How To Do Meditation

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How To Do MeditationHow To Do Meditation: Meditation is very ancient method to attain peaceful mind, this technique help to train the mind to get full attention, focus and awareness and also with the help of meditation you can calm down yourself and feel the peace. In this modern era everyone is too busy with their work and lives stressful life and suffers from anxiety, mental problems, frustration and sadness but despite of all odds you can achieve a relaxed life by practicing meditation. There are 6 types of meditation which can tackle your problem and help to solve them. Here we have shown simple steps to do meditation at home in order to attain peaceful mind and inner power.

What is Meditation

Meditation

Meditation word is made from two Latin words “meditari” which means “to think” or “to exercise the mind” and “mederi” which means “to heal”. Meditation is a technique and with the help of it you can achieve mind peace, increase ability to focus, decrease stress and train the mind to attain full attention and awareness. For physical fitness exercise is the best way and for mental fitness meditation is the key.

Types and Benefits of Meditation

Many scientific research shows that meditation has many benefits, if you are facing any psychological, neurological, and cardiovascular issues then meditation can resolve those issues, there are many types of meditations are available and here we have listed 6 types of meditation & its benefits.

1. Progressive relaxation meditation: Progressive relaxation meditation is a method to scan your body and find the problem area, this meditation helps you to find out where is the muscle tension and fix the same, this meditation based upon tensing and releasing method.

Benefit of progressive relaxation meditation: It is one of best meditation which is very effective to release stress, control stress, relief from insomnia, decrease anxiety and reduce chronic pain, it also helps to reduce headache, high blood pressure and digestive disturbance.

2. Breath awareness meditation: Deep breathing is fundamental thing in any kind of meditation because it helps us to focus on our body and mind. This is simple and easy meditation; practitioners focus on their breath so that they can calm their mind and ignore all the negative and stressful thoughts. When you take deep breath more oxygen you inhale which means there is more oxygen into the blood which calms your mind.

Benefit of breath awareness meditation: Breath awareness meditation help in enlightenment which relax your mind & body, remove all kind of negative thoughts and also help to retain inner peace, reduce anxiety, improve concentration.

3. Kundalini meditation: This meditation is influenced by “Shaktism” and “Tantra” schools of Hinduism. Kundalini means divine energy which located at the base of the spine; kundalini meditation is supposed to awaken sleeping “kundalini shakti” thru the 7 chakras.

Benefit of kundalini meditation: Kundalini meditation help to strengthen your nervous system, it help to make strong willpower, increase brain power, improve physical strength and mental health and reduces anxiety & depression.

4. Loving kindness meditation: Loving kindness meditation is simple and very effective technique to reduce the anger, frustration, resentment and interpersonal conflict. This meditation increases the affection and kindness toward everything and every person.

Benefit of loving kindness meditation: This help to increase positive emotion, reduce stress, depression, anxiety, increase capacity for forgiveness and increase sympathy feeling & self acceptance.

5. Mindfulness meditation: Mindfulness meditation is a technique to train your mind to focus on your own thoughts and emotions.

Benefit of mindfulness meditation: It changes the negative mindset and perspective, decrease level of stress, frustration and sadness, improve focus and reduce negative emotional reactions.

6. Transcendental meditation: Transcendental meditation is a technique that help you to detaching yourself from anxiety, depression, stress and promote harmony and self acceptance, people who practice this meditation gain both spiritual experience and mindfulness.

Benefit of transcendental meditation: If you practice transcendental meditation it helps you to reduce stress and anxiety and improve sleeping, increase productivity, mind peace and improve brain function & memory.

How To Do Meditation Step by Step

1. Progressive relaxation meditation: Here we have explained how you can perform progressive relaxation meditation at home.

  • Find quiet place: To start meditation you will need a quiet place.
  • Sit in comfortable position: Now you need to sit on the floor in relax position.
  • Deep breath: Now take a deep breath and release it slowly.
  • Focus on forehead: To create muscle tension on your forehead, squeeze the forehead muscles for about 10 second then slowly release the tension, continue breathing slowly and leave your body in relaxed position, continue this step till you feel relaxed.
  • Focus on jaw: Now do some on jaw muscles, hold jaw muscles for 10 second then release slowly.
  • Focus on neck and shoulders: To create tension on neck and shoulder, raise your shoulder up to the ear and hold for 10 second then slowly release.
  • Focus on arms and hands: Make fist from both hands and now pull the fist towards your chest (like “X”) and squeeze as tight as possible, then slowly release it.
  • Focus on buttock: Create tension on your buttock muscle for 10 second and then slowly release it.
  • Focus on legs: Now hold your legs muscle for 10 second to create tension and then slowly release it.
  • Focus on feet: Now it’s time to squeeze your feet muscle for 10 second then slowly release.
  • Take deep breath and release slowly: Now take a deep breath and release it slowly, here your meditation is complete.

2. Breath awareness meditation: Simple and easy steps to do breath awareness meditation at your home.

  • Find quiet place: You need a quiet place, which is free from all kind of distractions.
  • Sit in comfortable position: Now sit in comfortable position on the floor.
  • Focus on breath: Close your eyes first, now relax your body and start breathing slowly and feel the flow of breath inhale and exhale.
  • Now open your eyes: After 20 minutes you will feel, your body is relaxed now and then open your eyes slowly.

3. Kundalini meditation: Simple and easy steps to do kundalini meditation at your home.

  • Prepare your mind: Firstly, find a peaceful place and wear comfortable cotton clothes.
  • Sit in comfortable position: Now sit in comfortable position on the floor.
  • Chant mantra: Close your eyes, rub your palm together and then joint the hands together and the press the thumbs into heart center. Now take a deep breath in and breathe out for 2 times and then chant the mantra which is “Om Namo Guru Dev Namo” for 3 times.
  • Sufi grind: Now joint index finger and thumb and now open your eyes and sit in comfortable posture and move your spine in circle, make sure when you breathe in your upper body must be forward and when you breathe out your upper body must be backward.
  • Spinal flex: Sit in comfortable posture and place your hand flat on thighs. As you inhale flex your spine forward and as you exhale relax your spine backwards into a resting position.
  • Relax the body: Now sit and place you hand over knees and joint index finger and thumb and take deep breath in and breathe out for 5 minutes.

4. Loving kindness meditation: Simple and easy steps to do loving kindness meditation at your home.

  • Find a quiet place: Firstly choose a quiet & comfortable place for meditation.
  • Sit in comfortable position: Now sit in comfortable position on the floor, close your eyes, relax your muscles and take a deep breath.
  • Concentrate on your breath: Now imagine some kind of pleasant object such as plant, water fall and concentrate on your breath.
  • Chant positive phrases: Now chant positive phrases such as may I be happy, may I be free from pain, may I be healthy or may I live happy life.
  • Relax the body: Now take a deep breath in and breathe out for 5 minute, now slowly open your eyes.

5. Mindfulness meditation: Simple and easy steps to do mindfulness meditation at your home.

  • Find a quiet place: Find a quiet and comfortable place for meditation.
  • Feel your breath and focus: Feel your breath when your belly rises and fall.
  • Focus on thoughts: Focus on every thought and peacefully address worry, fear, anxiety. Don’t ignore or suppress thoughts and do not judge and regret yourself.
  • Relax the body: Now take a deep breath in and breathe out for 5 minute, now slowly open your eyes.

6. Transcendental meditation: Simple and easy steps to do transcendental meditation at your home.

  • Find a quiet place: Find a quiet and comfortable place for meditation.
  • Sit in comfortable position: Sit comfortable on the floor.
  • Relax your body: Close your eyes and take few deep breaths to relax the body.
  • Chant mantra: Then chant mantra “Om” for 5 minute to make focus.
  • Relax the body: Open your eyes and sit for few more minutes.

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