Everything is created twice, first in the mind, and then in reality - Robin Sharma
Looking for a basic guide on how to meditate? What you need is a step-by-step outline on yoga and meditation that will help you realize the full extent of meditation benefits. With this simple and easy meditation guide, you can start meditating at home, or join meditation classes, and practice in a group. With proper guidance and handholding, you can easily become a practitioner of different meditation techniques including mindfulness meditation or transcendental meditation or yoga.
Let us go over each type and the related methods, one by one.
Practicing Mindfulness: Guide to Meditation
Mindfulness breathing is a meditation technique that enhances your attention, and helps you focus on the now. It is best suited for anyone who is dealing with stress related to their past or future. When you focus on your breathing, it prevents your mind from dwindling off into thoughts of the past and future. And when you are able to focus on just the present moment, you can accept and acknowledge your feelings and emotions more easily, and without judgements. The core of mindfulness meditation is to focus on your breathing, and check for bodily sensations.
How to Meditate at Home?
You can practice mindfulness meditation at home through simple, daily chores like doing the dishes, brushing your teeth, or doing the laundry. You can even practice mindfulness while at the gym, or taking care of your children or pets. Your mindfulness meditation guide will also help you learn the right techniques, and things to take care of while you meditate at home. For example, you will have to find a comfortable spot like a chair or a cushion on the floor. Next you have to follow a fixed schedule of meditation.
As for the technicalities, mindfulness meditation is one of the easiest form of meditation to practice at home. You simply have to breathe through your nostrils, while acknowledging the bodily sensations. The most important things is to acknowledge your thoughts and not ponder upon them. Just let them pass, and get back to focusing on your breathing. If you like, you can use a timer.
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The Most Relevant and Important Meditation Benefits
If you are looking to understand the meditation benefits, then you can look at three broad categories of benefits -
- Physical Health Benefits: When people meditate, their bodies also undergo changes that improve overall functioning. Meditation can reduce and moderate high blood pressure, prevent anxiety attacks, reduce body pain arising out of stress and tension, enhance serotonin production in the body that improves overall mood, and strengthen the immunity system.
- Mental Health Benefits: Apart from your physical well-being, when you learn how to meditate, it can improve your mental well-being. Meditation can reduce anxiety, promote creativity, improve emotional stability, develop intuition and analytical thinking, sharpen the mind by increasing attention span, counter depression, and improve sleep.
- Meditation Guide to Spirituality: Some meditation benefits are also spiritual in nature. When you become a regular practitioner of yoga and meditation, you can effortlessly transition from your current being into the infinite. Meditation, in this sense, is truly transformative.
Guided meditation is a great way to start your meditation journey. It has three popular forms, namely, mindfulness meditation, stress reduction meditation, and relaxation meditation. Practicing mindfulness can be difficult at first as it requires a lot of focus, which works against basic human nature. The mind constantly drifts away into the past or future, and is unable to focus on the now. Stress reduction meditation, on the other hand, is targeted towards countering the modern epidemic called stress. Through mindfulness, you can actually counter, and even eliminate stress. Again, guided meditation can really help with this. Finally, relaxation meditation, as the name suggests, helps you relax by improving your sleep patterns.
Best Video Tutorials For Meditation at Home
If you want to conquer the anxiety of life, live in the moment, live in the breath - Amit Ray
If you feel like you are going crazy, and cannot deal with life's stress, then it is the perfect time to learn how to meditate. You can start right at home, without having to go anywhere. You can simply download online meditation resources from YouTube or subscribe to a YouTube channel that helps you with regular meditation classes.
When you are learning how to meditate at home, make sure you find a quiet spot for your meditation session, with little or no distractions. You can meditate by sitting or lying down. You will have to bring your focus to some thing - it could be your breath or an object like the flame of a candle, or a sound that helps you relax. If you have a thought, witness it, and let it pass. Don't ponder over it.
Meditation benefits at home include being able to meditate at your own pace, and in your own time. Meditating in a familiar surrounding can even be comforting. If you are a beginner, ask your guru or guide to recommend the right style of meditation. And then try out different methods to benefit from each type over time.
A home-based meditation guide has the following benefits -
- It complements your physical workout routine, thus improving your overall fitness.
- It improves attention and focus.
- It strengthens your immunity.
- It sharpens the brain.
- It improves your overall health.
How to Practice Transcendental Meditation at Home?
Transcendental meditation, although not as popular as mindfulness meditation, is not a new technique. It is one form of silent mantra meditation, curated and propounded by the Transcendental Meditation Movement. India woke up to this movement under the able guidance of Maharishi Mahesh Yogi in the mid-1950s.
If you are a practitioner of transcendental meditation, you are bound to be at a higher level of self-awareness, as it relaxes your mind by reducing stress. When you meditate with the help of this technique, it is said that you can reach a higher level of consciousness.
It was the teachings of his master, Brahmananda Saraswati, that led the Maharishi to develop this form of meditation. He further strengthened and spread the movement through his teachings between 1958 and 1965 when he travelled the whole world, meeting and interacting with thousands of people.
He gave it a more formal and technical structure through research in the '60s and '70s. This form of meditation became a global movement when famous celebrities like pop icons, The Beatles, also joined and practiced it. The Maharishi also ensured that he was offering meditation sessions to people who could take the work ahead like teachers, leaders of businesses, and others.
To learn how to meditate using transcendental meditation, you will have to dedicate 15 to 20 minutes of your time everyday, twice a day, to practice the mantra. Like any other technique of meditation, transcendental meditation is also non-religious in nature, and can be practiced by anyone who is looking for meditation benefits for stress reduction, and self-development.
If you want to practice transcendental meditation at home, you will have to rely on the "mantra" or a silently-used sound. Typically, you have to dedicate 15 to 20 minutes of your time, twice daily to meditate using this technique. This is a non-religious meditation movement that can be practiced by anyone.
The transcendental meditation movement has been further preached and spread across the world with the help of the Spiritual Regeneration Movement and the International Meditation Society.
Thanks to the teachers, who have been specially trained in the early days under the teacher training program by the Maharishi himself, this form of meditation has evolved and reached millions of people across the world.
So, if you want to learn how to meditate, you can easily start from here, and practice some of the steps and methods on your own, at home.
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