How you can Learn to start Meditation to be Productive:
So you have decided to start caring for yourself and your mind. This decision will take you toward a healthy, positive mind which will change your life and lead you toward success. Here is a complete guide on how you can start Meditation to be productive and healthy.
Meditation is progressive quieting of the mind till it reaches the source of the mind called the soul. Meditation is just a technique to reduce stress, anxiety negative emotions from your life and bring positivity or focus on present circumstances. So now you will want to learn how to do it, but it is wiser to know first about the types of Meditation. Here are the following types.
- spiritual Meditation
- focused Meditation
- movement meditation
- mantra meditation
- transcendental Meditation
- progressive relaxation
- loving-kindness Meditation
- visualization meditation
As a beginner, it is essential to know about mindfulness meditation and Meditation, which will bring positivity to your life. It is enough for you to learn this to start Meditation. In this blog, I will teach you how to meditate and the benefits of Meditation.
Most People confuse Meditation with Mindfulness, but actually, Mindfulness is a technique of Meditation. Meditation is just a practice in which we use methods like Mindfulness to give our attention to the present moment. As expert Meditation teacher Mr. Brach has said,
“Mindfulness is your awareness of what’s going on in the present moment without any judgment. Meditation is the training of attention which cultivates that Mindfulness.”
Mindfulness is a skill to learn with Meditation. In general, you need to sit in a place and focus on breathing inhale and exhale. This helps you focus on the present, and you will be able to live a healthy life.
In this blog, I only talk about mindful Meditation, but if you are interested in knowing about others, you can check other blog posts. So without wasting your precious time, let’s learn how to Meditate.
Some tips before starting learning Meditation
Now we are ready to learn Meditation and bring change to our life. The first thing you have to put in your mind is that Meditation is not an ability or a practice of scholars. Everyone can do it. The most important things we have to bring while meditating are practice and confidence. The Key to bringing Meditation into your life is to sit for five minutes daily. Renown Meditation teacher Sharon Salzberg says:
“One of my meditation teachers said that the most important moment in your meditation practice is the moment you sit down to do it. Because right then you’re saying to yourself that you believe in change, you believe in caring for yourself, and you’re making it real. You’re not just holding some value like Mindfulness or compassion in the abstract, but making it real.”
How to Meditate
Meditation is much easier than you have ever thought. You can Meditate anywhere or at any time. As expert Meditation teacher Yongey Mingyur Rinpoche says,
“Meditation is Awareness. The essence of Meditation is awareness of what you are thinking and what you are doing.” so let us start doing Meditation.
- First, sit in a comfortable place. You can sit either on a chair or ground. Find your posture in which you feel comfortable. You can sit cross-legged by placing your hands on your thighs. Sit with a straight back — relaxed, not stiff.
- Set a time on your alarm clock. As a beginner, it is good for you to start from 5 minutes; even 2 minutes is enough.
- Focus on your body and environment. be aware of where you are, and notice your body posture.
- Now follow your breath. Notice how you inhale and exhale. Feel how air is crossing your nostrils, and your belly is expanding while inhaling. Then focus on how the air goes out while exhaling.
- Your mind has been distracted, right? No problem, again, give your attention to the breath. There is no need to frustrate if you wander again. Just come back to focus breathing.
- Continue to meditate until the alarm rings. Now notice the calm and awareness you have taken about yourself. Keep this positivity and calm with you throughout the day. That’s it.
Congratulations, you have just learned how to meditate!
Common Problems people are facing during Meditation.
I have listed some frequently asked questions here. I have stated their solution also, so you will be clear-minded before leaving this blog post.
Can I scratch during Meditation?
Yes, you can notice it with your mind and then turn back to breathing.
How should you breathe?
During Meditation, simply breathe normally, neither too fast nor slowly.
What do my eyes have to do during Meditation?
You can either close your eyes or open them during Meditation; if you close them, then not too tight, just in the usual way. If you let them open, then not too wide, just let your gaze to about six feet. Your focus should be on what you are doing (Meditation), not on your eyes.
Where did my hands will rest during Meditation?
As a beginner, you can place your hands wherever you feel comfortable, either on the legs, one palm on the other, or in your lap. Buddhist use techniques like ‘Mudra,’ but beginners should keep it simple as possible.
What is the best time to Meditate?
According to experts, the time before sunrise is good to meditate, especially for beginners who have just learned how to start Meditation. But you can Meditate any time or anywhere. Experts did not fix any time to Meditate.
Why I’m thinking again and again during Meditation?
There is nothing to worry about that. It is 100% natural. You don’t have to lose confidence. Even experts, when started, have experienced these feelings. Meditation teacher Sharon Salzberg once said,
“I thought, okay, what will it be, like, 800 breaths before my mind starts to wander? And to my absolute amazement, it was one breath, and I’d be gone,”
So give your attention again to breathing and practice. It’s just a game of practice. Practice makes us Perfect. As James Clear, an expert on building habits, said, “With enough practice, you can pick up on cues that predict certain outcomes without consciously thinking about it.”
How to Meditate consistently
(Make it a Habit)
Now you have learned how to Meditate, but it is human nature that we feel difficulties starting new habits, especially the good ones. After thoroughly researching how to make a habit, I will help you begin Meditation and stick with it. I have found a great book which is very helpful to us to start new habits. Book Atomic Habits by James Clear is so beneficial for building new habits. After a comprehensive read, I have emitted some pinpoints for you to start Meditation regularly.
Our boy James clear taught us an excellent strategy for building new habits in his book is the identity-based approach. If You want to start Meditation regularly, stop thinking that you have begun mediation and keep meditating throughout life. Instead, start thinking that you are the person who meditates daily. Do not waste your energy to start Meditation but focus on doing meditating regularly. The advantage of this strategy is that if you set a belief in your mind that Meditation is not a new thing for you, you will gain confidence. Then every day, through small wins, you reinforce this identity. Here is the link for extensive reading on this approach.
Make your Habit Obvious
The second law helps you to stop worrying all the day that you will start meditating now tomorrow or at that time. Instead of thinking all day about starting, write the exact time. For example
- “I will [MEDITATE] at [TIME] in [location].”
Then to make it enjoyable, you can attach the habit you enjoy with this habit.
- “After [MEDITATION], I will [CURRENT HABIT].”
Role of environment
James Clear explained in his book Atomic Habits that environment matters more than motivation. By motivation, we can bring a temporary change, but the power of domain is so high that we cannot stick with that for a longer time. If cues are not available that force you to start Meditation, you may find it harder to start meditating. I have listed some tips for you to design your environment to begin Meditation.
- Use a meditation mat and then place it in the place where you have seen it clearly at the time you meditate. P.s. Don’t spend too much money on a mat; buy a simple one.
- Use some apps that remind you that time has come to meditate.
- Write some advantages for Meditation in a diary or chart or somewhere you have seen it every day.
- Use some apps that praise you when you have done Meditation.
Be kind to Yourself
If you miss Meditation one day, then please don’t judge yourself. Remember, do not miss it twice.
Advantages of Meditation
Meditation has enormous advantages on your brain health and your well-being. It helps you to live life with more focus and intellectually. The more you practice Meditation more you see its outcomes. Mindfulness meditation will bring incredible changes if you practice it regularly. Remember, nothing happens overnight. Although the benefits of Meditation are hard to conclude, I have listed benefits that are enough for you to start Meditation.
Meditation effects on Brain
Meditation acts like a seed in your mind which nurtures with practice and gives you benefits. Several types of research proved impactful changes in the mind because of Meditation. Even researches have shown that you can increase the size of grey matter in the brain by Meditation. The grey matter involves learning, emotions, and memory. It increased thickness in the prefrontal cortex and parietal lobes responsible for our attention in the present moment. If we practice Mindfulness Meditation daily, it will change the way of life we live. Research has also shown that Meditation improves our social behavior. As expert Rhoads says,
“If you look at outcomes six to 12 months after usually meditating 20 to 30 minutes a day, you can see changes in brain structure as well as changes in function,”
Meditation Decreases anxiety.
As mentioned above, Meditation has a remarkable effect on the brain, reducing negative thoughts and narrowing our focus to the present moment. Thus it calms down our sympathetic nervous system by which we can solve our problems more courageously without being anxious.
Research performed at John Hopkins University proved that Mindfulness meditation decreases anxiety and depression. It lowers the level of hormones that triggers stress which results in depression and anxiety.
We can control our cravings by Meditation.
Meditation improves; our attention makes us aware and increases our self-enhancement. Thus we gain control of our life. As the expert Achaan Chah says,
“As you meditate, your mind will get quieter and quieter, like a still forest pool. Many wonderful and rare animals will come to drink at the pool, but you will be still.”
There is plenty of evidence on the advantages of Meditation. We cannot mention them in a single Blog Post. In simple words, the goal of Meditation is to be attentive at the present moment.
Meditation in Religions
Although you can do Meditation, if you do not have any religion, it will benefit you. Anyone can learn to start Meditation. The purpose of writing this subheading is to show the legitimacy of Meditation.
Meditation in Islam
Meditation techniques in Islam are pretty underrated, but Muslims have fabulous meditation techniques to be peaceful and grateful. They perform Salah, Quran recitation, Taffakur, and dhikr to be grateful and attentive. If you are interested, you can know about them in detail by clicking the link given below.
5 Meditation Practices in Islam | About Islam
Stress is the opposite of peace. Our Salam Mindfulness Series aims to help Muslims learn proven techniques to reduce…
Meditation in Other Religions
In Buddhism, Meditation is a process that brings calm self-enlightenment. Over the centuries, Buddhists evolved many techniques of Meditation. Other religions also practice Meditation, such as Hinduism and Christianity.
Now you have learned how to meditate and essential facts about Meditation. After reading this Blog Post, you have discovered very quickly how you can start Meditation in detail. In simple words, Meditation is a habit that deserves to be a part of every human being in this era of difficulties and harshness. The more you spend time on your peace, you will get results(calm, peace, happiness, success).
Khuram Khalid Sultan