Meditation Guide: A Beginner’s How-to, Techniques and Benefits

Meditation is an ancient process that involves tremendous transformations, particularly to the mind. With it, the mind is exercised and trained, creating an altered state of consciousness. There is a need today to meditate continually with so many activities that eat up our time and underline our mentality, from telephones to social media and the need to socialize.

It is interesting to know that meditation is related to increased grey matter in the brain, which encourages constant focus, compassion, physical consciousness and self-control. It can improve your life in these ways:

  • It will help you relieve depression by relaxation, both physically and emotionally. This makes the day productive and reduces every day’s stress load.
  • The decreased sense of distress and despair comes with meditation, while you feel joyous and energetic. This eliminates the facial wrinkles that make you look younger!
  • It provides more energy and increases concentration by calming and focusing breathing, dramatically enhancing the blood circulation, clearing your mind, and providing more energy.
  • It reduces the risk of heart failure and strengthens your immune system. Breathing exercises help to enhance the health of the heart rate and blood pressure.
  • It allows you to boost your overall performance in life by reducing frustration and anxiety. It gives you peace of mind, allows you to feel content, it paves the way for you to develop tolerance, strengthens your relationship with others, and thereby improves your lives. As a whole, it gives you peace of mind.

Meditation Techniques

Although there are so many types, some basic techniques are discussed below:

Concentrative meditation 

means concentrating all your energy on a single object and tuning all the rest around you. The purpose is to feel everything you focus on, whether it’s your breath, a specific phrase or a rhythm, so that you attain a higher level of life.

Mindfulness Meditation

Mindfulness is the fundamental human capacity to be completely aware, be mindful of where we are and what we are doing, and not be too reactive or distracted by what happens around us. It’s not just in your head. By sitting for a formal therapy session or being mindful of the things you do every day, you will be more aware and deliberate. Careful mindfulness can resolve multiple concerns, such as depression, meaning that the emphasis can vary from practice to practice. 

Breathing Meditation

This is one of the most common meditation because of its simplicity and comfort. The process of breathing in and breathing out offers relaxation and produces a rhythm anyone can lose in. You can exercise breathing meditation for a few minutes and get relaxed.

Bath Meditation

Bath meditation is a relaxing technique for those who look at how to meditate. The typical benefit of meditation is a bath-meditation that incorporates the advantages of a heated, calming bath that can relax fatigued muscles, create a soothing environment and temporarily avoid stressors. Being in the water will also help you remain awake, which is necessary but also difficult if you learn to meditate when you’re tired. Give it a try it and, when done, be clean, comfortable and ready for bed. 

Mantra Meditation

For those who are new, mantra meditation is another simple technique. It blends such positive behavior effects with the advantages of meditation with the repetition of a single word or tone. Some people feel a little uneasy about repeating the concept of “om” or squinting, but you can use whatever mantra you want. The trance state you reach and the mantra you use is the essential component of walking meditation, but using a mantra in which you are happy is a positive thing.

Walk Meditation

Learning how to meditate on a walk is simple and offers some of the relaxing benefits of practice and the standard advantages of meditation. Naturally, the key to walking meditation is not just to walk yourself, but the frame of mind you walk through. The meditations you take can be quick or slow, with a clear mind or music or mantra. The meditations are possible. Walking meditation is particularly useful for those who like to remain active and feel stressed by the silence and calm of some of the other methods, such as attention meditation.

Chocolate Meditation

Here is a reasonably fast and salute technique to try when you look at how to meditate. The meditation on chocolate is a type of attention-thinking meditation frequently used in MBSR classes, is simple for beginners, engages multiple senses, and has a built-in reward that intensives the taste of chocolate. It has its own advantages to use Dark Chocolate for this exercise. Try chocolate meditation if you’re looking for something new and simple.

Important Facts about Meditation

  • It is being practiced in different communities around the world.
  • Almost every faith, including Buddhism, Hinduism, Christianity, Judaism, Islam, performs meditative practice.
  • While meditation sometimes serves religious purposes, many individuals practice it regardless of religious or spiritual convictions or practices.
  • Meditation may also be used as a technique of psychotherapy.
  • Many kinds of meditation are present.

Benefits of Meditation

Meditation has countless benefits that we can’t even imagine. These benefits include emotional, psychological and physical benefits. It also contains are spiritual, biological, biochemical and neural advantages. 

Let’s have a look at the benefits of meditation for human beings:

Better Focus

Since meditation is a practice in which our attention is focused and in which it drifts, this really enhances our concentration even when we do not meditate. This effect is a result of daily meditation, and it proved to be a permanent effect.

Improved Cognition

Researchers believe that meditation practice as part of their everyday routine is a healthy way for professionals to improve their chances of success. Studies show that transcendental and mindful meditation practices strengthen the problem solving and decision making in the brain, which can transform our professional life to the desired.

Relieved Stress

Stress is the reaction of the body to unexpected problems. Met with imminent threats, cortisol or stress hormone levels in the body are increased, and autonomic nervous systems triggered that are responsible for combating or moving responses. Brain experiments performed by frequent meditators have shown lower brain cortisol, which explains their resilience and insight.

Read 19 Undenying Benefits of Yoga for Stress Management

Emotional Wellbeing

Studies have shown that meditation enhances self-image. By meditating, we get a better understanding of our minds and become conscious of the feelings that currently drive our emotions and actions.

A major study found that daily meditation reduces the risk of depression and mood-related disorders (Jain, Walsh, Cahn, 2015). In addition to certain types of meditation, which promoted positive thinking, as scientists claimed, and which were able to improve an individual’s total emotional health.

Enhanced Empathy

Love-kindness or meditation of compassion establishes neuronal ties to the brain sites that control positive emotions such as empathy and kindness. The deep flow of meditation builds social bonds and makes us as an individual more affectionate and welcoming.

Increased attention

Did you notice how you get into this moment with meditation? When we meditate, mindful attention comes naturally to us, and we achieve a state of ‘flow’ in full harmony with our mind. An analysis of the impacts of 8 weeks of conscious meditation course showed that frequent meditators had greater focus and concentration. And people who meditated for short periods have shown a greater concentration than those who have never meditated.

Increased Immunity

Meditation studies have shown that mindful relaxation and practice increase the number of lymphocytes in the body and create a natural shield to fight toxic cells that cause death.

The results of this study offered significant evidence, although they faced criticism of whether meditation may help us be resistant to painful infections and diseases or not.

Enhanced Blood Circulation

Meditation improves the body’s blood supply and controls blood pressure, cardiovascular rate, metabolism, and other biological functions.

How to do Meditation?

Meditation isn’t complicated, but if you are a beginner, you must follow these steps below:

  • Pick a peaceful place without disturbances: The first step is very essential, and you have to make sure to this before meditation. Turn off your mobile, TV, and other entertainment devices. Choose something soothing and repetitive if you choose to play quiet music. Sit in a peaceful atmosphere and try to make your mind relax. Stop paying attention to irrelevant thoughts. Be calm, and just take a deep breath.
  • Set a time limit: It is essential to note the time if you are a beginner. An easy way is to set your time limit. You should set your time limit between 5 to 10 minutes in the beginning (at for least 4-5 days). However, you can increase the time limit when you become used to this process.
  • Make your body stress free: Keep in mind that meditation is all about keeping yourself calm and peaceful. So, it’s really important to make your mind and body free of thoughts. You can sit on the floor or chair cross-legged, as long as you feel comfortable sitting several minutes at a time.
  • Straighten the upper body, but don’t stiffen it:  The spine is bent naturally. Let it be there. Your head and shoulders can rest comfortably on your spine.
  • Drop a little of your chin and let your eyes down slightly: You should lower your lashes. You will lower them entirely if you feel the need, but when meditating, it is not necessary to close your eyes. You should only let it appear without concentrating on it in front of your eyes.
  • Relax: Pause there for a few minutes and take deep breaths.
  • Feel the breathing: Draw your attention to the physical feeling of breathing air that passes through your nose or mouth, rising and falling of your abdomen or your chest. (Some variations of this practice emphasize outbreak and simply leave yourself a wide pause to inhalation.) Pick your point of emphasis, and you can “breathe in” and “breathe out” on every breath.
  • You can find your mind constantly wandering: Instead of struggling with or dealing with those thoughts as often, practice listening without having to respond. Keep sitting calmly and be patient. 
  • Raise your gaze when you are ready: (if your eyes are closed, open them). Take a break to notice the environment’s sounds. Remember right now how your body feels. Take care of your ideas and thoughts. Have a rest, decide how you would like your day to proceed.

How meditation affects the brain?

Meditation is an effective technique that comes with a range of health benefits. It’s the practice of thinking deeply or concentrating one’s mind for a period of time with the intention of achieving feelings of relaxation and inner peace.

Although meditation is an ancient activity that has been around for centuries, scientists are just beginning to research its effects on the human body.

One realm of study concentrates on how meditation affects the brain. Studies indicate that meditation has a range of neurological effects, from improvements in brain volume to decreasing activation in areas of the brain associated with stress. We have finally started to see the massive influence of meditation on the brain with the advent of neuroscience and advanced imaging technologies. A Forbes article described how meditation actually affects the brain:

  • It helps to maintain the aging brain
  • Its rival effects depression and anxiety antidepressants
  • It can lead to changes in volume in key brain areas
  • Just a few days of practice will increase focus and concentration
  • It helps alleviate fear and social anxiety
  • It can help with addiction

Tips for doing effective meditation

There are a few tips and tricks that can help you start effectively if you are willing to try it:

  • Begin slowly: Start with brief sessions of approximately 5 to 10 minutes a day, then move up to longer sessions slowly.
  • Set a schedule: For a couple of minutes, for example, attempt to meditate at the same time each day.
  • Get comfortable: One choice is to sit cross legs on the board, but relaxation is the true key. You must be in the mood to sit for a few minutes without being uneasy, stiff or restful.
  • Focus on your feelings: Breathe naturally and focus on your sensations and feelings while breathing in and out. 
  • Try not to weaken emotions: Your mind is bound to wander while you meditate, and this often can lead to thoughts and emotions. The purpose of this is not to clear your mind. Rather, consider these thoughts and then try to focus on your breathing carefully without judging your thoughts.

Point to remember

Don’t expect all the problems to be solved by meditation. Instead, make it part of your self-care, which makes you feel healthier and less depressed.

Are there any side effects of meditation?

Meditation can have many advantages, but it is also possible to look at the potential risks. It can be too quick to expect too much when you begin a new habit. In fact, developing a habit that can have an effect on your health and wellbeing requires time and practice.

We also need to know that there are certain drawbacks to meditation. A study found that meditation sometimes contributed to unsettling and difficult-to-manage thoughts and emotions. The study also found that meditation could aggravate the symptoms of certain conditions of mental health, including anxiety and depression.

Some studies say that meditation can cause or intensify psychiatric conditions, so it might not be suitable for those with disorders such as schizophrenia.

In a Nutshell

We all need self-care to make ourselves stronger to face daily challenges. Meditation affords you a great deal of excellent mental wellbeing, which positively affects other aspects of your life. Keep in mind that every process requires some time to show its results. Be patient and make a healthy routine. It is, no doubt, highly recommendable to be added to your daily routine, and you’ll observe amazing positive changes in yourself for sure!

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