Many people ask: What happens when you meditate ? Regular practice of any form of meditation has been shown to provide a variety of health benefits, including: reduced stress levels; improved focus and concentration; enhanced creativity; increased self-awareness; improved well-being; stronger immune system. In addition, it can help to manage chronic pain, reduce anxiety and depression, reduce blood pressure and improve sleep.
The best way to get started is simply to start! You can find beginner’s classes in your local area, or you can use practice the basics below. Once you have a basic understanding of how to meditate, it will become easier to progress to more advanced techniques.
Some Types of Meditation
The Basic Technique
The first step in learning how to meditate is finding a quiet place where you can relax and focus on your breath. Sit in a comfortable position with your spine straight, and close your eyes. Begin by focusing on your breath, and counting each inhale and exhale. If your mind starts to wander, gently bring your attention back to your breath. Continue for 10-30 minutes, or until you feel relaxed and focused.
These are perhaps the easiest way to get into meditation. Guided meditations can be a great way to learn how to meditate and to explore the benefits of meditation. There are many different types of guided meditations, and you can find them online, on audio recordings, or even in books.
My favorite of the guided meditations are from Joe Dispenza, a neuroscientist and author of “You Are the Placebo” and “Becoming Supernatural.” His meditations tend to range from 40-90 minutes and involve on focusing on the space which makes up reality, rather than form. After dissolving your sense of the material into space, he guides you to bring awareness to your pineal gland, energy centers (chakras), and visualizing what you want in life while you’re meditating.
Transcendental Meditation (TM)
Transcendental Meditation is a form of meditation that was developed by Maharishi Mahesh Yogi. It is one of the most popular forms of meditation, and has been shown to provide a wide range of benefits.
Transcendental Meditation involves repeating a mantra or sound in order to achieve a state of deep relaxation. The mantra is chosen by the individual, and can be anything they choose. The goal is to focus on the mantra and block out all other thoughts and distractions.
Transcendental Meditation is said to be one of the most effective forms of meditation for beginners, as it is easy to learn and does not require any special equipment or training.
Vipassana, which translates as “Super-Seeing,” is a practice of self-observation, which involves focusing on the breath and becoming aware of physical sensations throughout the body. With regular practice, Vipassana can lead to a greater understanding of the mind-body connection and can help to reduce stress and anxiety. Often done in 10-day long silent retreats where participants are instructed to avoid eye contact, this is an accelerated way of shifting your focus away from phenomena of the world to the inner world.
Mindfulness Meditation is a form of meditation that focuses on being aware of the present moment rather than worrying about the past or future. This type of meditation emphasizes acceptance and non-judgment, and can help to cultivate self-compassion. Mindfulness meditation can be practiced anywhere, anytime—all you need is a few moments of your day to get started.
Walking meditation is a form of mindfulness meditation that can be practiced while walking outdoors or in a confined space, such as a hallway or small room. The basic technique is very simple: just focus on your breath and each step. If your mind starts to wander, gently bring it back to your next step and next breath. Continue for 10-15 minutes, or until you feel relaxed and focused. If done outside, it is a great way to connect with nature, and many people find it more enjoyable than sitting meditation.
Metta meditation is a type of mindfulness meditation that focuses on developing feelings of goodwill, kindness, and compassion towards oneself and others. The practice begins with focusing on the breath, and then gradually extending thoughts of love and good will to other people (including those who have hurt us in the past), animals, and all living things.Bring to mind people in your life and offer each a prayer or blessing: May they be happy, healthy, blessed.
Taoist meditation is a form of seated contemplation which allows you to focus and connect with the Tao. The practice can help you to achieve a sense of inner peace, stillness and clarity. Taoist meditation is based on the principles of yin and yang, and the aim is to achieve balance in your body and mind. In the Taoist tradition, meditation is a way to connect with the natural flow of the universe and achieve inner peace.
The first step is to find a quiet place where you can relax without interruption. The next step is to sit in a comfortable position with your spine straight. You can either sit with your legs crossed or in a chair. Once you are seated, close your eyes and focus on your breath.
Allow yourself to become completely still and pay attention only to the sensations of breathing in and out. As thoughts come into your mind, simply acknowledge them and let them go. Continue focusing on your breath until you reach a state of deep relaxation.