Anyone can practice meditation. It’s simple and inexpensive, and it doesn’t require any special equipment. And you can practice meditation wherever you are — whether you’re out for a walk, riding the bus, waiting in line, or even in the middle of a difficult business meeting.
Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.
Meditation is considered a type of mind-body complementary medicine. Meditation produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being.
Benefits of meditation
Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day.
Meditations to try
- Senses Meditation – Sit quietly, eyes closed and simply begin to notice all that is going on around you. Notice the sounds that surround you, both near and far. Without becoming attached to any one sound, simply notice them all as the beautiful symphony of life. After a few moments begin to notice the place where your body is touching the earth, and where your clothing touches your body. Then notice the temperature of your skin. Then, the taste in your mouth. Lastly, notice the dark space behind your closed eyes. You may see darkness, light dancing around, or maybe even visuals. Regardless of what you see, sit with a sense of ease and detachment to whatever presents itself. Once you have sat and observed your senses for some time, see if you can next focus solely on the rhythm of your breath. Inhales and exhales alone.
- Japa Japa ( Repetition) – Sit quietly, eyes closed and take a few deep breaths. When you begin to settle, choose a word or 2 to repeat with breath. For example: on the inhale, silently affirm to yourself “I am calm”, on the exhale, silently affirm, “I am relaxed”. Repeat this repetition of words with breath for as long as feels good. If and when you feel that you can drop the words, you can simply follow the breaths by themselves. Use whatever words feel most natural and necessary for your day.