Shut down your mind, and you'll be able to hear your soul healing your body - Anonymous
A lot of people in the world tend to think that meditation is not for them. But in fact, meditation benefits apply to every individual who practice it. There is a universal value of meditation that transcends barriers of age, demography, and societal divide. After all, meditation is all about getting in touch with yourself, and for that you don't need to be a special someone!
In this article, you will learn about the basic meditation techniques that will get you started on this journey of self-discovery. You will find out how meditation is more than calming your mind. To meditate is to build resilience. This is a key to approach life in a more positive way. And to tackle life's adversities and stress more constructively. And it is not impossible. There are tools and methods like mindfulness breathing and guided meditation that are specially designed for beginners who are just trying out the world of meditation.
Introduction to the Most Common Meditation Techniques
You ask - how to meditate at home for beginners? There are several meditation techniques that you can try out.
1. Breathing Meditation Techniques
According to a study conducted by Science Daily, regular mediation and breathing exercises can make your brain sharper and more agile. According to another study carried out by Trinity College, Dublin in 2018, there is a direct relation between breathing meditation and brain health. The health benefits of breathing meditation cover reduced stress, more positivity, improved arousal levels, etc.
2. Mindfulness Meditation
Mindfulness means being mindful of just the present moment, without letting your mind drift away into the past or future. This meditation technique includes mindful breathing, body scan meditation, or guided imagery.
3. Focus Meditation
In this method, you will have to focus your attention on an object like a candle flame or a flower petal, and examine it to the fullest extent. This is done to stimulate your senses. For example, if you are looking at a candle flame, try to think of how it would feel if you touch it or stand close to it.
4. Mindful Walking Meditation
In Zen Buddhism, this is called "kinhin". It is a meditation technique which requires you to walk around in a room with your hands held in "shashu" - one hand closed in a fist behind the back, and the other in the front. It is partially guided where the start of the meditation session is announced by ringing a bell. The purpose is to observe everything around in absolute silence.
5. Mantra Meditation
As the name suggests, here you will have to repeat a word or a phrase, known as a mantra. This will help you gain clarity and focus.
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What is Guided Meditation?
Meditation at home benefits can be experienced wonderfully through guided meditation practice. Just like any other meditation techniques, guided meditation has immense health benefits. Typically led by the voice of an experienced practitioner, guided meditation has three popular forms -
- Mindfulness Meditation: To practice mindfulness is not easy. There are many research studies that support the fact that without mindfulness, it is almost impossible to focus the mind and brain. Mindfulness is difficult at first because you are trying to break the mind's natural habit to wander off. This meditation technique includes observing bodily sensations, by focusing your entire attention on breathing through the nostrils.
- Stress Reduction: Stress can easily be called a modern epidemic. And research says that it can be relieved through mindfulness practice. For beginners, this form of meditation can feel like it is increasing your stress levels, because you are constantly trying to control your mind that is exhausting. This is where guided meditation can help. When you hear a voice that helps you calm your mind and bring it back to the now, it automatically reduces stress levels.
- Relaxation Meditation: If you are struggling with relaxation and sleep, you can try this specially-designed guided meditation technique at home. Use a pre-recorded meditation guide to help soothe your tensions and anxiety. Calming music or comforting melodies can be very useful in helping the mind find peace.
What are the Best Apps for Guided Meditation?
Peace of mind arrives the moment you come to peace with the contents of your mind - Rasheed Ogunlara
Now that you are aware of the meditation at home benefits, take a look at some apps that can help you practice meditation at home as a beginner.
1. Calm
This is one of the top-rated and most used apps when it comes to guided meditation for beginners. You can try the app for free for the first 7 days.
And if you find it useful, then you can pay INR 2,500/- as an annual subscription fee.
The app is loaded with individual exercises and calming music that also helps you fall asleep quickly.
2. Insight Timer
This app acts like a repository of more than 1,000 meditations that you can access for a nominal subscription fee INR 500/-.
Additionally, you get lifelong access to a like-minded community who become your support group through life's stress and challenges.
3. Headspace
This app offers meditations for all levels of practitioners. You can opt for the two-week trial before signing up for a nominal fee of INR 750/-The USP of the app is the special feature that prompts cues to shut out external sounds and distractions.
4. Ten Percent Happier
Not sure about meditation or whether it will work for you or not? Try guided meditation with the help of Ten Percent Happier app. You can listen in even on-the-go.
5. Buddhify
This app offers targeted meditation courses for specific mental health challenges. Each course comes with a timer, and a wheel of meditation practice.
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How to Meditate at Home for Beginners?
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Meditation benefits at home can be maximized by following the right posture and ambience | Image Source: Pixabay.com
Meditation at home benefits can be maximized if you follow some basic steps to get you started. There are a few simple things you can do to make your meditation experience at home peaceful and beneficial.
Tip # 1: Choose Your Spot
This is a bare necessity of any meditation technique. You have find a spot that is cozy and comfortable, with proper lighting, air, and less noise. This can be in a corner of your bedroom or on your favorite chair near the window. Whatever you choose, try not to change the spot too frequently.
Tip # 2: Set A Schedule
It is helpful to set a daily schedule for your meditation session at home. If need be, set yourself reminders in the beginning lest you miss out. Once you have got into the habit, you can cancel the reminder.
Tip # 3: One Step At A Time
With meditation practice, don't try to set yourself far-fetched goals. Taking baby steps and achieving small outcomes daily is important. Remember that inner peace is a continuous process and cannot be achieved overnight. Don't stress yourself with timelines.
Tip # 4: Try Out Different Meditation Techniques
There is no one-fits-all solution when it comes to meditation. What works for your friend may not work for you. In fact, what works for you today may not work for you 3 months later. That is why you can combine different methods to realize the full meditation benefits.
Tip # 5: Love Yourself
Finally, don't forget to love yourself and be kind to your own self. That is the ultimate essence of meditation. Remember that you cannot find peace with anything else if you are not at peace with yourself. And that starts with loving yourself and being non-judgmental.
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Meditation Benefits that Improve Quality of Life
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Meditation contributes to your psychological, social and cognitive well-being | Image Source: Aesthetic Miradh
The most important meditation benefits can be broadly segregated into three groups.
Meditation Benefits in Health
When people meditate, their bodies also undergo changes that improve overall functioning. Meditation can help in the following ways -
- Reduces and moderates high blood pressure.
- Helps in reducing and even preventing anxiety attacks by lowering blood lactate levels.
- Reduces pain that arises from stress and tension.
- Increases production of serotonin that improves your overall mood.
- Strengthens the immunity system.
Meditation Benefits in Mental Health
Mental health is another area that benefits greatly from meditation. It can,
- Reduce anxiety.
- Promote creativity.
- Improve emotional stability.
- Develop intuition and analytical thinking.
- Sharpen the mind by increasing attention span.
- Counter depression.
- Improve sleep.
Meditation Benefits in Spirituality
Since meditation has no religion, and can be practiced by anyone, its benefits are sometimes spiritual in nature. You can feel empowered and effortlessly transition from your current being to merging with the infinite. In this sense, the biggest meditation benefit is that it be transformative in a holistic way.
How does Transcendental Meditation help in uplifting spirituality?
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