Throughout the ages, people have used various methodologies and techniques to bring their minds to a quieter state of being. Among those various ritualized practices is Meditation. The physical, emotional and spiritual value of meditation has been well documented for thousands of years. Scientists, philosophers, spiritualists and religious leaders have spoken of the power of meditation. But there remains debate about what meditation actually is and how to practice it.
It’s been reported that in the last 10 years, the number of US adults practicing meditation has tripled, to an estimated 38.7 million. During the past few decades more and more scientists have studied mindfulness and meditation, and their findings on how meditation changes our brains and biology positively, has sparked an enormous amount of interest and enthusiasm for meditation.
Meditation has a long, rich history. The earliest documented practices of meditation are still up for debate. Some historians argue that meditation was used as far back as 3000 BCE, making meditation one of the most ancient and most used techniques for human beings to find greater mental and emotional stability.
The History of Meditation
The English word “meditation” stems from the Latin term meditatum, meaning “to ponder.” Although we can’t know when, exactly, people began to meditate, most experts and historians agree that the practice probably began many thousands of years ago, before the birth of modern civilization.
Meditation is making its way onto the mainstream scene, everywhere from schools to prisons to sports teams and if you’ve ever attended a yoga class, you know that the class almost always ends with some form of mindfulness meditation.
Reviewing the Neuroscience of Meditation
Over the past few decades, meditation has received a great deal of attention from the neuroscience and mind-body medicine communities. Documented research has shown that meditation lowers the brain waves to Beta or Delta and activates the parasympathetic nervous system, which enhances the body’s ability to heal, rest and recover. Quantum Physicists are also discovering that meditation allows a person to enter what is called the quantum field.
The quantum field is a space where only energy and vibration exists, this is the space that long-term meditation practitioners call The Space of Divine Creation.
Meditation’s Effects on The Brain
Neuroscience has proven that we can change our brains, just by thinking differently. Through the concept of mental rehearsal (to repeatedly imagine performing an action), the circuits in our brains can reorganize themselves in miraculous ways. Neuroscience is proving this possibility through the practice of meditation.
How to Use Meditation for Your Mental Health
Outside modern medicine and scientific studies, spiritual meditation is used across the globe by countless religions and cultures. While many scientific studies have looked closely at how meditation can provide positive health benefits like reduced stress, anxiety, depression, help ease chronic pain and lower the chemical reactions of stress in the body. Fewer studies have looked at meditation’s spiritual effects.
Some spiritual benefits of meditation include a more balanced state-of-being, inner stillness and peace, an increase in creativity, increased self-esteem, self-trust, self-acceptance, and clarity in sense of purpose.
Meditation allows a person to travel beyond the thinking mind and into the Now, the present moment, where many practitioners report feeling calmer, more compassionate, more loving and open-hearted. Through spiritual meditation, we can experience present-moment awareness, a state of restful alertness. Some people have reported what is known as “awakening” through the practice of meditation. In my personal experience, an awakening is an experience of higher states of consciousness and an awareness as a soul having a human experience.
Meditation Techniques to Improve Mental Health
One of the biggest misconceptions about meditation is that it needs to be practiced in a certain way, you need special clothing, or to be a part of a religious or otherwise structured organization. Not true. Meditation is a mindfulness tool meant to be used by all human beings. A tool to assist in relaxing, connecting into the present moment, disconnecting from the world around, and creating a space where you can turn your focus inward to reflect, heal, dream and create.
If you happen to see me standing in line at your neighborhood Target store, most likely I’m in meditation. Not the “I’m in outer space” meditation, but I’m in a space of releasing the expectation that things have to be a certain way. Finding peace at that moment, because peace is always available to me, if I choose it.
Of course, the experts will tell you that it’s best to find a quiet place, where you won’t be disturbed. Somewhere you feel comfortable enough to sit with your eyes closed. And they’ll probably also advise sitting up as straight as possible (comfortably), as this helps optimize breathing and the flow of positive energy through the body.
If you’re not ready for public meditation and want more of a beginner's approach, there are a lot of great techniques that are simple but powerful. The most easily accessible meditation techniques, among beginners, are Guided Meditation, Focused Breathing, Affirmation Meditation and Reflective Meditation.
Guided Meditation
You just simply relax into the experience and follow along on the journey. There are a plethora of meditation apps, like Headspace or Calm and online platforms like YouTube to find guided meditations. As you explore the world of guided meditations, you’ll start to discover what resonates best with you. I recommend you start with one of my own Guided Meditation exercises, or download it to listen to later!
Focused Breathing Meditation
If you’re experiencing challenges, anxiety or overwhelm, then Focused Breathing Meditation is best for you. Focused breathing brings your mind back into the present moment and away from life’s stressors.
My favorite technique is counting my breaths in and out;
Count 1 on the inhale and 2 on the exhalation, I like to picture the numbers floating in and out with the breath.
If a thought pulls you away from your counting, just start at 1 again.
When you get to 10, start back at 1.
This practice helps reset the nervous system.
Affirmation Meditations
These offer a positive mindfulness approach to personal and spiritual development, as they help to reprogram the subconscious mind with empowering and positive thoughts and beliefs. With practice, an affirmation meditation practice can remove the old negative programming and limited beliefs that keep us stuck and unhappy. Positive affirmations promote positive energy flow throughout the body, and positive thinking creates positive lives.
Reflective Meditation
Reflective meditation is a technique for a true inner-experience, as it offers fertile ground for deep, profound thinking and finding your True Self. There is a spiritual solution for every problem, and the solution is to go within. When we reflect, we are communicating with the higher-versions of ourselves. It’s the voice of our intuition (our higher self) that is reflected back to us. Our higher-self is always guiding us in the direction of our highest-good, so it’s important to learn to dial in and listen.
Power of a Daily Practice
Over the first few days, weeks, and months of daily meditation, the quieting impact this simple practice has on your mind and body begins to express itself in each choice you make. Your shift may be so subtle that even you don’t see it at first. Your thoughts, choices, decisions, and daily actions become more conscious, with a broader perspective, a deeper sense of calm, and heightened clarity.
Each individual's meditation practice is unique. There is no right or wrong way to meditate. Do what feels right for you. Meditate at a time that allows you to feel relaxed and open to the practice.
The reason it’s called a Meditation Practice, is because you need practice and consistency to
see results, like anything else. The more you meditate, the better you get at it, and when you quiet the mind, the soul will speak.
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