With the hectic pace of modern life, many people feel stressed, unhappy and frustrated.
Meditation is a mind-body medicine and soothing alternative therapy for various mental and physical conditions. The main purpose of meditation is to make your mind calm and peaceful. It is very difficult to control our mind, but through regular meditation one can create clarity and strength that can enable you to control your mind.
| | Meditation is not necessarily a religious practice, but because of itsspiritual element it forms an integral part of most religions.
| Getting to meditate
The simplest and most common form of meditation is to sit quietly and focus completely on your breathing pattern. It is believed that there is a direct correlation between one’s breathing pattern and state of mind. For example, when you are relaxed and clam your breathing is slow and regular, but once you are angry, tensed or tired your breathing becomes rapid and irregular. During meditation as you focus on your breathing, your mind gradually becomes tranquil. Some of the more popular forms of meditation are transcendental meditation, yoga nidra, vipassana and mindfulness meditation.
| Things you should pay heed to - Atmosphere: It is important to have a quiet and well ventilated place with natural light for meditation; you can even enhance the place by some mild fragrance and soothing music to infuse the place with spiritual energy.
- Attitude: You need to have an attitude of a receptive observer. Look around the immediate physical environment and avoid thinking about anything in particular and observe your mind slowly relaxing.
- Posture: Posture is very important during meditation and you need to have a comfortable seat. The common and most relaxing posture during meditation is to sit cross-legged, with your back, neck and head in a straight line. In Yoga, this posture is called Padmasana, or the lotus posture. In this posture the spine is put into a structurally sound line, and the weight of the body distributed around it in a balanced pattern. Depending on the type being practiced, meditation can also be done while sitting, lying down, standing, walking, or in other positions.
- Elements of concentration: A common element of concentration is your own breath. But in other types of meditation either you chant an affirmation (mantra), concentrate on a luminous sphere or any other object of your choice.
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| - Time: It is beneficial to practice meditation twice aday for best results, but beginners can meditate for 30 min daily. Itis important to emphasize on the regularity of practice.
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Common types of meditation techniques: There are basically two types of meditation techniques which include:
- Concentrative meditation: For example transcendentalmeditation (TM). In this you concentrate on a single element like animage, sound, breathing or chanting a mantra
| - Mindful meditation: For example mindfulness-based stress reduction (MBSR). In this type of meditation, you allow your thoughts—good, bad, stressful, sad, happy—to flow and do not attempt to stop any thoughts that flow through your mind. Overtime, with enough practice, the frequency and the flow of thoughts will gradually recede and you will begin to feel a wonderful tranquility never experienced before.
| | Points to ponder | | When you plan to start meditation consult your doctor and an expert in meditation. | | Meditation should not be the only treatment for any health condition. | | People with psychiatric problems should talk to a doctor before starting meditation, as intensive meditation may worsen the symptoms. | | Meditation is thought to have no negative side effects. | | It may not be considered appropriate or safe for acute, life-threatening situations. |
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| Health conditions Meditationhas been used from ancient times in the treatment of various healthconditions. Its purpose is to use the mind to influence physicalfunctioning and usher in well being. Meditation is useful in: | - Depression, stress, insomnia, anxiety and other physical or emotional problems.
- Sharpening the mind.
- Dealing with drug and/or alcohol addiction.
- Minimizing the pain and anxiety of labor.
- Improving irritable bowel syndrome.
- Physical complaints of premenstrual syndrome and tension headaches.
- Relieving high blood pressure.
- Treating respiratory conditions.
- Reducing stress levels in cancer and HIV patients.
- Reducing chronic pain.
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