The Fundamentals of Meditation for Elevated Peace and Pure Consciousness
Beginner-friendly meditation guide 😃 Let’s dig in!
Meditation is a mental and physical practice that has been around for thousands of years.
There are many different types of meditation, but they all share the same goal: to focus and quiet the mind.
In today's fast-paced world, it can be difficult to find time to relax and clear our thoughts.
However, meditation offers a number of benefits for both our mental and physical health.
It can help to reduce stress, improve sleep quality, and increase focus and concentration.
Additionally, meditation has been shown to boost the immune system, lower blood pressure, and reduce pain levels.
For these reasons, it is clear that meditation can be an important part of a healthy lifestyle.
This read is for you if:
you want to meditate but are having difficulty
you are in the process of learning about meditation
you are looking for new meditation exercises
you want to understand the science behind the practice (NCBI study cited at bottom)
Just remember, meditation can be practiced by anyone at anytime, always!
Why does meditation feel so impossible at times?
Meditation can feel difficult because it requires focus and concentration. When we sit down to meditate, we are asking ourselves to focus on one thing and let everything else fall away.
This can be a challenge, especially if we are used to being constantly bombarded with stimulation from the outside world.
Additionally, meditation often forces us to confront our thoughts and feelings head-on.
We may not like what we see, but in order to grow and improve our lives, it is important that we face these things.
Ultimately, meditation can be difficult, but it is also incredibly rewarding. Those who stick with it will find that their minds become quieter and more centered, and they are better able to handle the challenges of daily life.
Where did meditation originate from?
Though the practice of meditation is often associated with Eastern religions such as Buddhism, it actually originated in the West.
The earliest known records of meditation date back to Ancient Greece, where philosophers such as Plato and Aristotle wrote about the benefits of contemplation.
Around the same time, the Indian sage Patanjali codified the practice of yoga, which included the instruction to still the fluctuations of the mind.
In the centuries that followed, meditation spread throughout Asia, becoming an integral part of Buddhist and Hindu spiritual traditions.
Today, meditation is practiced by people from all walks of life, as it is increasingly seen as a way to promote physical and mental well-being.
Whether used for religious or secular purposes, meditation is now a global phenomenon with a long and rich history.
The basic principles of meditation
Non-conception is the belief that all things are impermanent and uncertain. This includes both external objects and our own thoughts and emotions.
Non-distraction means being present in the moment and not letting our mind wander. This can be difficult to do, but it's important to focus on our breath and body to anchor ourselves in the present moment.
Non-meditation is the practice of observing our thoughts without judgment or attachment. This allows us to step back from our thoughts and see them for what they are: just thoughts.
By observing our thoughts without judgment, we can start to see the patterns that emerge and eventually let go of the thoughts that don't serve us.
These three practices can help us to live in the present moment and find peace amidst the chaos of our daily lives.
What are the key fundamentals of meditation?
Meditation is an effective way to focus and calm the mind, and there are a few fundamentals that can help you get started.
First, find a comfortable place to sit or lie down, and close your eyes. Posture is important. Find a meditation pillow or use a yoga mat. If you don't think you'll fall asleep, lie down. The most important thing is that you end up in a safe environment free of distractions before your practice begins.
Then, begin to focus on your breath, inhaling and exhaling slowly and evenly. You can try alternative nostril breathing to start or even candle gazing to have a focal point. If your mind wanders, gently bring your attention back to your breath. Keep bringing your mind back every time. You may also want to focus on a mantra or specific word, repeating it silently to yourself with each breath. Read about mantras or positive affirmations and how to use them effectively.
Finally, don't worry if you can't completely clear your mind - meditation is a practice, and the more you do it, the easier it will become to quiet your thoughts.
Just keep at it, and you'll soon be reaping the benefits of a regular meditation practice.
How should a beginner start meditating?
Meditation is a practice that can be beneficial for both the body and the mind.
When done correctly, it can help to improve focus, concentration, and overall mental clarity. However, many people find it difficult to meditate without guidance.
Fortunately, there are many resources available that can help beginners get started with meditation.
Our advice? Start with a guided meditation practice.
Guided meditation practices provide a structure and a focus for the mind, making it easier to maintain concentration. In addition, guided meditations often include relaxation techniques that can help to reduce stress and anxiety.
As a result, getting started with a guided meditation practice can be an effective way to improve your overall well-being.
Guided meditations can be found for free on Youtube. (Check out the author’s channel!) Or are accessible through various mindfulness apps. Our favorite Youtubers are Jason Stephenson and The Honest Guys.
Though anecdotal, it seems that many individuals have a preference for their guided meditation voice. Some prefer male-sounding voices, while others prefer female-sounding voices.
Others even prefer a specific accent! That is ultimately up to you.
You will discover what relaxes you the most as you dive into your practice and start experimenting.
Pair your meditation practice with breathing exercises
Whether it's Wim Hof breathing, box breathing, alternative nostril breathing, or others, the breath plays a huge role in the meditative experience.
We personally love body scan meditations to help us stay focused on one body part at a time. It also helps us quiet the mind.
Some breathing practices like DMT breathing may leave you feeling a bit dizzy or lightheaded, due to the rhythmic hyperventilating the breathwork entails.
Always proceed with caution and speak with a healthcare professional before practicing if you have any health complications or concerns.
What happens to your body during meditation?
Meditation has been shown to have a variety of benefits for both the mind and body.
When you meditate
your heart rate slows
your breathing becomes deeper
and your blood pressure decreases
This allows your body to enter a state of deep relaxation. Meditation has also been shown to boost the immune system, improve sleep quality, and reduce stress levels.
In addition, meditation has been linked to increased levels of compassion and empathy. As you meditate, you become more aware of your own thoughts and emotions, as well as those of others.
This can lead to a greater sense of connection with the world around you. Whether you’re new to meditation or you’ve been practicing for years, there’s no doubt that it can have a positive impact on your health and well-being.
How long should I meditate per day?
There is no one answer to the question of how long to meditate per day. Different people will have different needs and schedules, so it is important to find a time that works for you.
However, in general, most experts recommend meditating for at least 20 minutes per day. This may seem like a lot of time, but it is actually quite manageable if you break it down into smaller sessions.
For example, you could meditate for 10 minutes in the morning and 10 minutes at night. Or, if you have a lunch break, you could use that time to meditate.
The key is to be consistent and make meditation a part of your daily routine.
Over time, you may find that you need to increase the amount of time you meditate in order to see results. But even a few minutes each day can make a big difference in your overall well-being.
Variations of meditation
There are many different types of meditation, but they all share the common goal of achieving inner peace. One popular method of meditation is known as Vipassana, which means "insight" in Sanskrit.
This type of meditation emphasizes the importance of observing one's thoughts and feelings without judgment.
The aim is to become more aware of the present moment and to let go of all past and future worries.
The practice is said to have eight stages: body, feelings, awareness, loving-kindness, release, self-fulfillment, and non-duality. Each stage builds upon the last, culminating in a state of complete inner peace.
While it may take years to reach the final stage of Vipassana meditation, the journey itself can be incredibly rewarding.
Those who practice Vipassana often report feeling more patient, balanced, and centered in their lives. If you're looking for a meditative practice that can help you achieve inner peace, Vipassana meditation may be right for you.
Concentration Meditation
Concentration meditation is a form of mindfulness meditation in which the goal is to focus on a single object, thought, or activity.
The object of concentration can be anything from the breath to a mantra, and the key is to maintain focus while letting other thoughts and distractions pass by.
The practice of concentration meditation can be helpful in developing focus and attention span, as well as increasing calm and relaxation.
It can be practiced for any length of time, from a few minutes to an hour or more.
Beginners may find it helpful to start with shorter periods of meditation and gradually increase the duration over time. With regular practice, concentration meditation can be a valuable tool for managing
stress
anxiety
and improving overall well-being.
Mindfulness Meditation
Mindfulness meditation is a form of mindfulness that is widely practiced in the western world. It is based on the teachings of the Buddha and is a way of paying attention to the present moment without judgment.
The aim is to become more aware of your thoughts, feelings, and bodily sensations so that you can develop a greater understanding of yourself and the world around you.
The benefits of mindfulness meditation include improved mental and physical wellbeing, increased focus and concentration, and reduced stress and anxiety.
There are many different ways to meditate, but all involve focusing your attention on your breath and being aware of your thoughts as they arise.
With regular practice, mindfulness meditation can help you to lead a more peaceful and content life.
Tapping into pure consciousness
Samadhi is the highest state of meditation, where the mind becomes totally still and focused on one point. The mind becomes so absorbed in the object of meditation that it forgets its own existence.
Samadhi is often compared to a deep sleep, but unlike sleep, in samadhi there is full awareness. In samadhi, there is complete union with the object of meditation.
The meditator experiences total peace and bliss. Samadhi is the goal of all meditation practices. It is said that in samadhi, the meditator experiences the true nature of reality.
Scientific Benefits of Regular Meditation
Meditation has been practiced for centuries, but it is only recently that science has begun to unlock its many benefits.
Studies have shown that regular meditation can help to improve:
focus
memory
mental clarity
It can also reduce stress levels, lower blood pressure, and improve sleep quality.
In addition, meditation has been linked to increased levels of creativity and productivity. So if you're looking for a way to boost your brainpower, improve your mental health, and find some inner peace, consider giving meditation a try.
You might just be surprised at how transformative it can be.
Advanced Technique: Transcendental Meditation (TM)
Transcendental Meditation (TM) is a form of meditation that involves the use of a mantra, or sound, to focus the mind and achieve inner peace. The practice has its roots in the ancient Vedic tradition of India, and it was popularized in the West by Maharishi Mahesh Yogi in the 1950s.
TM is said to be effective in reducing stress, improving sleep, and increasing overall well-being.
It is also said to be easy to learn and practice, making it accessible to people of all ages and backgrounds.
There is ample scientific evidence to support these claims. And many people who have tried TM report feeling more relaxed and less stressed.
According to an incredible study done by NCBI, TM accomplished the following and more:
decreased blood pressure
reduced CVD morbidity and mortality
reduced use of tobacco and alcohol
lowered high cholesterol and lipid oxidation
decreased psychosocial stress
Start your meditation practice today
The benefits of meditation are well-documented, and there's no better time to start your practice than today. Meditation can help to improve focus and concentration, reduce stress and anxiety, and promote overall well-being.
And the best part is that anyone can do it! There's no need for special equipment or training, simply find a quiet place to sit or lie down and focus on your breath.
Allow thoughts and distractions to come and go without judgment or attachment.
If you're new to meditation, there are plenty of resources available to help you get started. There are also many different types of meditation, so you can find a practice that suits your needs and preferences. So why wait? Start your meditation practice today!
Enjoyed this read? We sure do hope so! You may like these also:
What is the most effective meditation practice you have ever used? Want us to dig deep on a specific technique? Let us know in the comments!
Namaste,
Live Life Now
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