Meditation: The Fastest Way to Help Yourself

Meditation is the act of deliberate thought or reflection using the breath to focus and relax the mind and ultimately the body. It is the fastest way to get yourself back on track when you’re stressed and need to disconnect, even if only for a few minutes. Even though meditation involves focused thought, you do not have to actually think about anything. For some, focused thought may mean focusing on clearing your mind and thinking about absolutely nothing.

I began meditating several years ago when I stayed at home with my son while he was in preschool. When he took his midday nap, I would use that time to meditate and do yoga. I started the practice of meditation after reading up on some of the benefits that meditating can offer. The opportunity to reflect quietly also offers me a time to connect to God which is added plus!

“The body benefits from movement, and the mind benefits from stillness.” Sakyong Mipham

Meditation 101

There are several types of meditation to choose from that offer various benefits depending on your intended goal. Apparently different meditation types train various parts of the brain according to this article from NewScientist. Take a look at the various types and decide what is best for you.

Breath awareness and Mindfulness both focus on being present in the moment. You can practice both of these anywhere you are. Breath awareness encourages focused breathing while ignoring intrusive thoughts and being present in the moment. These two are my favorite and I practice a combination of both when meditating.

Body scan/Progressive relaxation involves actively scanning the body for areas of tension and then systematically relaxing them. This type of meditation can help with falling asleep, anxiety, and chronic pain. Loving-kindness meditation (also known as Metta meditation) is centered around cultivating a mindset that exudes love and kindness while focusing on the breath. It can be very beneficial for dealing with feelings of resentment towards others and also help with anger struggles in general.

Kundalini yoga combines meditation with yoga to offer basic mediation, improved strength and reduced pain while also alleviating depression and anxiety. This is a great choice if you’re looking for a workout that benefits the body and mind.

The goal of Transcendental meditation is to transcend or rise above your current state of being using slow breathes. Mantras are used to assist with this process and are said out loud. Zen meditation is known to be used as part of the Buddhist practice. It consists of specific steps and postures while focusing on breathing without judging the thoughts that may enter one’s mind. Both zen and transcendental meditation offer a spiritual element.

(My) Basic Meditation Routine

Prepare mediation area with music, candles, and/or any scents of your choice.
Sit or lie down in a comfortable position and close your eyes.
Focus on breathing normally until you don’t need to think about it any longer.
Notice any tense areas in the body and relax them
Clear the mind of any thoughts that you do not want to think about

Just Breathe

Now that you know the major types of meditation, let’s talk about how important the breathe is in facilitating the meditative process. You might say to yourself that you already know how to breath because you breath everyday right? Well meditative breath is a little bit different. It involves complete awareness of your breath.

For example, when you find yourself wrapped up in a busy task, pay attention to how you feel. If your body is super tense then you are probably taking really short breaths which can cause your body to tense up. Being aware of the breath requires taking intentional breaths. To do this you need to completely fill your lungs when inhaling and completely blow all of the air out when exhaling. This is the form of breathing you should follow when performing a basic meditation session. If you choose to do one of the other meditation types be sure to research and follow the breathing directions for that type.

How to Elevate the Experience

To get the most out of your meditative experience it’s always a good idea to add some additional elements. Aromatherapy is a great way to facilitate the process by making it easier to relax and focus your mind on the task at hand. Clearing the mind can be so hard to do, especially when you are just starting a meditation routine. Scents, candles, and music help us set the tone and usher in a mood of relaxation.

How About You?

Do you meditate regularly and want to share additional tips that you’ve discovered along your meditative journey?

Please do share your tips below in the comments. I’d love to hear them!

Meditation: Just Breathe