Meditation is a term used by many people referring to different practices that seek to use the mind in specific ways with specific intentions.The goals and methods of meditation varies but one thing that is core in meditation is mindfulness.
Mindfulness is keeping your mind focused and moving with a thought rather than trailing behind it. A clear mind will make more thoughtful decisions.
There are several types of meditation that one can do but whichever type you choose do as often as you can and the beneficial result will be evident.
Just like exercise, meditation is good and recommended for everyone whether you are sick or healthy. Start with at least five minutes per day and eventually you will get the benefits. The more you meditate the better. You can do the five minutes meditation anytime and practically anywhere.
Mindful walking meditations are also wonderful ways to work out problem, reflect, sort out feelings and focus on what is important.
Pay attention to your body as it moves. Notice the muscles that are working hard and how they feel. Notice the temperature of the air on you skin.
There are several types of mindfulness like mindful walking or movements, mindful eating, and mindful breathing. When performing any of this practices all what it means is that you are present in what you are doing and that you are keeping your mind focussed and moving with a thought of the whole practice rather than trailing behind it.
FIVE MINUTES MEDITATION
1) Part your hands in your laps laying one hand on top of the other, Palms facing up and close your eyes.
2) Take a deep breath and hold it until the count of four. Then release your breath, and as you do so feel all the tension in your body drain away.
3) Take another breath and hold it until the count of eight. Again release the breath and this time feel as if your entire body goes totally limp, as if gravity is pulling it down. Take a third breath and this time hold it as long as you can . When you release it again feel your whole body relax, all the tensensess draining out.
4)Take a few moments to concentrate on your breath. In your mind see the air going into your mouth, filling and expanding your lungs. Then see your lungs squeezing the air out and the air flowing out of your mouth.
5) Do this several times focussing on your breath going in and out. Then as you inhale, imagine fresh energy flowing into your lungs going into your blood vessels, and carrying the refreshed energy to all parts of your body. As you exhale see all the tensions in your body being released back into lungs and flowing out of your body. Repeat this whenever you can
Long meditation will allow your body and mind to fully relax and become free from tension and stress. There is no specific length for the long meditation but it is simply longer than the five minutes meditation. It is always good to set up a time for the long meditation and a place where you know there will be no interruption.
1- Get into a comfortable position and begin the steps of the five minutes meditation though this time the counts are more.
2- After you exhale the third (longer held) breath focus on the toes of both feet, and relax them. When they feel relaxed then concentrate on your feet and allow them to relax
3- Every time one body area is relaxed proceed up the body, repeating the same process. Go to the lower legs then knees, the upper legs, pelvic area and the abdominal area. You can even relax the organs inside the abdomen by imagining the blood flow flowing down the muscle of the organs relaxing.
4- Move on to chest,relaxing the ribs, heart, lungs again slowing them down. Feel the wave of relaxation every time you exhale and the chest wall falls.Then relax the back muscles, proceed up to neck and allow the shoulders to fall as they relax. Relax fingers, hands forearms, elbows and upper arms.
5- Concentrate on relaxing your jaws, the muscles of your forehead and temple and finally relax the muscles of your scalp, underneath your hair to your ears and the back of your head.
6- Take a few minutes to scan your body from toes to head. If there is any area that feels tense, relax that area again. You can either stop here or go on to achieve deeper relaxation.
You can picture yourself at the top of a stairwell with ten steps going down.See yourself walking down the ten steps counting from ten to one very slowly, or picture yourself in your favourite place like a beach or swimming pool. Allow thoughts feelings and emotions to pop into your consciousness, observe them and allow them to disappear (This is what we call MINDFULNESS MEDITATION).
MALA BEADS MEDITATION
Mala beads are also known as prayer beads or worry beads.Some people wear them around their necks or wrist. These are strings of beads. They are in different numbers though most of them have 108 beads. It seem like 108 has various spiritual connections that are used as focal points in meditation
Placing the prayer beads on your right hand and over either the ring finger or the middle finger, use your thumb to move from one bead to the other.
More than two thirds of the world’s population use the worry or prayer beads aspart of their spiritual or meditative practices
This does not mean that you have to be in any religious to practice the beads meditation, neither are you supposed to be praying.You can use worry or prayer beads to meditate on anything. The beads help in concentration, focus and mindfuness.
BENEFITS OF MEDITATION
Meditation should be one of every person’s daily activity. All what is needed is your body, time and the will to do it.Meditation is beneficial because it can be practiced by anyone in any condition since it does not need any physical strength. It can be practiced by the rich and the poor as well since you do not need to pay any club subscription or pay a fee to practice.
Meditation is rich with many benefits which includes helping in stress reduction, alleviates anxiety which leads to reduction in depression. Meditation also alleviates emotional eating disorder and will help fight addiction.
Meditation enhances self awareness , lengthens attention span, reduces age related memory loss and can generate kindness. Habitual meditation helps to reduce anxiety-related mental health problems and also reduces high blood pressure and Diabetes