Meditation Benefits: How to Meditate?

how to meditate simple steps

Physical Benefits of Meditation: With meditation, the physiology undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases.

On a physical level, meditation:

  • Lowers high blood pressure
  • Lowers the levels of blood lactate, reducing anxiety attacks
  • Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
  • Increases serotonin production that improves mood and behavior
  • Improves the immune system
  • Increases the energy level, as you gain an inner source of energy

Mental Benefits of Meditation: Meditation brings the brainwave pattern into an Alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. With regular practice of meditation:

  • Anxiety decreases
  • Emotional stability improves
  • Creativity increases
  • Happiness increases
  • Intuition develops
  • Gain clarity and peace of mind
  • Problems become smaller
  • Meditation sharpens the mind by gaining focus and expands through relaxation
  • A sharp mind without expansion causes tension, anger and frustration
  • An expanded consciousness without sharpness can lead to lack of action/progress
  • The balance of a sharp mind and an expanded consciousness brings perfection

Meditation makes you aware – that your inner attitude determines your happiness.

Other Benefits of Meditation

Emotional steadiness and harmony: It cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally shut down.

Meditation brings harmony in creation: When you meditate, you are in the space of vastness, calmness and joy and this is what you emit into the environment, bringing harmony to the Creation/planet.

Personal Transformation: Meditation can bring about a true personal transformation. As you learn more about yourself, you’ll naturally start discovering more about yourself

How to Meditate and Get Benefits

To experience the benefits of meditation, regular practice is necessary. It takes only a few minutes every day. Once imbibed into the daily routine, meditation becomes the best part of your day!

Meditation is like a seed. When you cultivate a seed with love, the more it blossoms.

Busy people from all backgrounds are grateful to pause and enjoy a refreshing few minutes of meditation each day. Dive deep into yourself and enrich your life. To take benefits, we are sharing details on how to meditate in simple steps.

If you’re new to meditation, your mind is running around, with thoughts like: “What should I do? Is this really all there is to it? What am I supposed to feel?”

Be Consistent

Meditation Technique #1 Be Consistent Choose one time of day that you can easily work into your schedule. The benefit of meditating at the same time each day is that your biorhythms will naturally adjust to it as a habit, like waking, eating and falling asleep. Your nervous system will grow accustomed to meditating at a particular time allowing you to enter deep meditative states more easily.

how to meditate be consistent

Make sure your phone is turned off. If you have children, set aside a time when they’re at school or asleep.

Create Your Space

Meditation Technique #2 Create Your Space Create a boundary between you and the outside world even if you’re only meditating for ten minutes.

Where to Meditate

Meditation Technique #3 Where to Meditate? Reserve a special place in your home to meditate. It can be as simple as setting aside a comfortable chair or pillow, or an entire room if you have the space. Place a candle, flowers, or any special items that have spiritual meaning for you on a table as an altar.

Creating a place that is reserved for meditation helps because Spiritual Energies gather in the place where you meditate; making it easier each time you sit in the same spot. Like going to a temple, church, or place of worship, with regular practice all you will need to do is sit in that place to feel settled, calm, and relaxed.

It can take many months of meditation to attain theta levels consistently during your meditation practice. Sacred Ground helps you to achieve those levels sooner, so that you can begin to experience the life-changing benefits. Whether you’re a new meditator, or are experienced, let Sacred Ground take you to your inner world.

Create a Reverent Atmosphere

Meditation Technique #4 Create a Reverent Atmosphere Invent your own soothing ritual before you meditate. Maybe it’s at night after a bath, or at dawn before the rest of the world is awake. Light a candle, take a few deep breaths, and dedicate your meditation to the unfoldment of your highest potential. Say a prayer, chant or burn some incense if you wish. A tranquil and reverent atmosphere helps to induce a meditative state. Some people find Meditation Music helpful.

how to meditate reverent atmosphere

Position Yourself for Meditation

Meditation Technique #5 Position Yourself for Meditation Sit with your spine straight. Use pillows behind your back for support if needed. It’s important to have your spine straight so energy can travel freely up and down your spine. You may sit cross-legged or on a comfortable chair with your feet flat on the floor. You can also lie down, placing a pillow under your knees. If you tend to fall asleep when meditating, it’s best to sit up so you can stay awake.

Tip: Theta is the frequency of meditation. Because theta is right on the edge of delta, associated with sleep, it’s common for beginning meditators to drift into a nap instead of meditation. If you fall asleep easily when meditating try using Brain Power. It harmonically layers theta waves with very high beta frequencies to keep you awake and alert.

How Long Should I Meditate

Meditation Technique #6 How Long Should I Meditate? How long you meditate each day depends on you. A good beginning is 10 to 15 minutes per day. You might find that you naturally expand your meditation time by adding five minutes here and there. Another way to expand the time you meditate is to set a goal of adding five minutes each week until you adopt a natural rhythm of twenty to thirty minutes. One of the pitfalls of beginning meditators is to be too ambitious. Trust your intuition and start off with an amount of time that feels comfortable for you.

Advanced meditators usually spend an hour per day in meditation. If you can gradually work up to forty or sixty minutes the better your progress will be. Consistency brings remarkable long-term benefits.

The key is to do it every day. The effects of meditation are cumulative. Richard Davidson, a professor of psychology and psychiatry at the University of Wisconsin says, “Modern neuroscience is showing that our minds are as plastic as our bodies. Meditation can help you train your mind in the same way exercise can train your body.” Therefore, each and every minute you meditate you’re enhancing the biochemistry of your brain, building muscles that increase your mental, emotional and spiritual potential.

Sit, Breathe and Relax

Meditation Technique #6 Sit, Breathe and Relax When you meditate, take long slow deep breaths. Send the breath deep into your abdomen and then breathe out. Each time you breathe in imagine cleansing energy infusing your body. When you breathe out, ask your body to let go of tension and stress.

how to meditate sitting pose relax

Tip: To quiet a busy mind count each exhalation, starting with one going up until ten, then begin the cycle all over again. If you forget where you are, go back to one and begin again. Do this for ten minutes to slow down mental activity. In the beginning many thoughts will come and go. When you notice you are thinking, bring your attention back to your breath. Linger on the peaceful space that lies between your thoughts. In time the space will expand.

Relax with a Body Scan

Meditation Technique #7 Relax with a Body Scan A body scan calms your nervous system, releases tension and helps you feel embodied – sometimes we spend so much time in our heads that we forget we have a body. Practicing this exercise for five or ten minutes is a meditation in itself. It’s also a wonderful way to settle down before you meditate.

To begin, direct your consciousness to explore your left foot. Feel the physical sensations inside and around your foot. Then move your consciousness up your left leg, to your knee, thigh and into your left hip. Imagine traveling through the arteries, tissues and bones. You might come across energy blocks or areas of numbness. You might feel tingling vibrations, as the cells come alive from your conscious attention. Observe the sensations. Experiment with how you can tell muscles to relax and let go simply by directing your will.

Do the same with the right foot and leg up into your right hip. Direct your awareness to the root chakra area – abdomen and buttocks. Next explore your stomach, heart and chest, traveling up to your throat. Then move down to your left hand, feel the sensations in each of your fingers, and travel up your arm to your left shoulder. Repeat with the right side. Explore your neck and throat; notice how you can relax and expand your throat. Travel into your brain, let your face and jaw relax. Allow the muscles around your scalp, temples and forehead to soften and relax.

Tip: EEG (electroencephalogram) research has revealed that when the forehead, temples and scalp are relaxed, theta activity moves more easily into the frontal cortex. When those muscles relax you are able to go deeper into a meditative state.

How to Deal with the Mind

Meditation Technique #8 How to Deal with the Mind Gain the benefits of meditation even if you’re a new meditator. Balance your Chakras, become positive and reduce anxiety; strengthen your immune system, and develop your creativity, just by listening to Deep Meditation.

The first goal of meditation is to notice and quiet random thoughts. In his book, Learn to Meditate, David Fontana, Ph.D. says, “By watching your thoughts and learning to identify them as distractions you have begun the path of meditation.”

As you practice meditation you’ll become aware of how your mind runs around in circles with many different thoughts and memories. At first your mind will be like a chatterbox, shifting from one concern to another, this is natural. You might catch yourself thinking about work or solving problems. You might worry about something that hasn’t happened yet or remember things you forgot, like paying your credit card bill.

how to meditate label thoughts

Label Your Thoughts

Meditation Technique #9 Label Your Thoughts Observe the quality of your thoughts and then label them. “These are busy, work thoughts,” “These thoughts are negative and limiting,” or “Here we go again with my To Do list.” Then gently return your attention to your breath and expand into the space between your thoughts.

Each time you identify the quality of your thoughts, you are making enormous strides in meditation that will inevitably unfold in your life. In time you will become a keen observer of your inner world. You’ll notice when you’ve fallen into negative thinking and you’ll learn to redirect your attention to thoughts that expand and enhance your sense of self.

The highest level of thought is positive. Positive thoughts soothe your nervous system and encourage states of wholeness and well being. If negative emotions arise, such as anger, regret, fear or sorrow, label them and then gently shift your attention to something positive.

Meditate Upon Your Divine

Meditation Technique #9 Meditate Upon Your Divine Self A powerful practice is to meditate upon your divine self, the self who holds vast potential and gifts. Most meditation practitioners focus on ॐ divine symbol to connect with the cosmic source of our existence (it is ancient symbol of creation to destruction cycle, pronounced as Aum or OM). Use your imagination to discover the magnificent being within. Drink from the well of knowledge that will multiply your joy and fulfillment in life. Exploring and contacting your divine nature is what meditation is all about. Guided Meditations that will help you create nurturing states of being and contact your higher self: Guided Meditation, Retrieve Your Destiny, Fulfill Your Heart’s Desire, Living Prayer.

Finish with Feeling

Meditation Technique #10 Finish with Feeling At the end of your meditation session, just sit for a moment, feeling the energies moving in your body. This pause before you leap back into the world allows you to integrate the meditation session into your daily life.

2 Responses to Meditation Benefits: How to Meditate?

  1. Shalini Karmarkar says:

    Fantastic post. Explained in simple manner. Precise and to the point.

  2. Cicilia Dsouza says:

    Excellent article. There is no religion restriction. I practice Hindu ways of meditation chanting universal OM it has made positive changes in me. Quit smoking and alcohol. i owe everything to meditation for healthy peaceful, family life.

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