Meditation 101: What, Why, How & Everything You Need to Know

When people say meditation, you might immediately think of a monk who meditates on a remote mountain or under a tree. While in fact, meditation is not only for monks and doesn’t have to be done in nature. Meditation is something that you can do anywhere and at any time, be it in the comfort of your room when you are outdoors, or even when you suddenly encounter heavy stress due to your workload.

Incorporating medication practices into your daily activities can do wonders to help prevent the risk of physical and mental illness due to tension, stress, and many other things that can affect your daily life.

What is Meditation?

Meditation is an activity that aims to calm the body and mind. There are various reasons why someone meditates, and at the same time, there are various techniques of meditation that can be used. However, one of the most popular meditation techniques is mindfulness meditation practices. This type of meditation focus is to become more aware of ourselves and our surroundings.

What Is The Purpose of Meditation?

The purpose of meditation depends on the person doing the meditation. In general, here are some of the main purposes and benefits you can get by practicing meditation daily:

• Help you process emotions or feelings
• Reducing pain and stress
• Help you to deal with trauma
• Prevent mental health risks
• Help yourself to be more focused on the present and not dwell on the past
• Spiritual activities

What Are The Correct Ways of Doing Meditation?

There is no one right way of meditation. However, in general, meditation has several important elements which you need to keep in mind such as:

• Focus or full attention;
• Calming breathing technique
• Calm environmental conditions
• A comfortable position
• Non-judgmental thoughts (even for yourselves)

To start your meditation practices follow the steps that we have arrested below, thus you can try to practice meditation right away without worry.

1.Find a conducive atmosphere and place

To do meditation in the right way, make sure you find a quiet place first. It can be outdoors or indoors, as long as you can concentrate without any distractions. Your position can also be sitting or lying down on the floor, chair, bed, and a comfortable surface.

The most important thing is to make sure that the place you choose can bring you calmness and make you feel full of comfort. Choose a comfortable and quiet place at home or work. Make sure you won’t be disturbed during your meditation session. Sit comfortably in a good position, with your back straight and shoulders relaxed. You can sit on a chair with your feet on the ground or on a meditation cushion with your legs crossed.

2.Reduce the risk of interference

Disturbances can be in the form of rustles due to people moving around near you, cell phone ringtone notifications, TV, or any outside sounds. All of this can become an interference that disturbs your meditation practice. 

To prevent this from happening, you can try to find a quiet room, or at least close your door before practicing meditation. You can also ask your family to tune down a little bit because you will be meditating for the time being. You should also turn off all electronic devices to ensure any notification that comes to your phone won’t disturb you at all.

3.Make sure your position is comfortable

The next correct method of meditation is that your sitting or sleeping posture must be good and comfortable, namely a straight back, relaxed neck and jaw, and slightly lowered chin. You can place your hands anywhere that is comfortable, such as on your lap or your knees.

4.Focus on your breathing

Begin by directing your attention to your breath. Close your eyes and slowly inhale and exhale alternately. Feel the air flowing from your nose down your throat into your lungs, until it comes back out. You can also focus your mind on your chest expanding and contracting. Feel the breath going in and out calmly. If your mind wanders, try to return your focus solely to your breath.

5.Focus your mind

Once you’ve focused on your breath, slowly bring your mind to a single focal point, such as a mantra or a calming visual object. For example, you can try to visualize that you are currently at the beach, listening to the sound of the water crashing into the shore, and feeling the sandy beach around your leg. As you inhale, the fresh scent of the beach will surround you, make you feel truly calm and thus it can help to improve your concentration.

6.Be patient with yourself

Meditation is a process that develops over time. Don’t feel frustrated if your mind often wanders. Accept and let go of these thoughts with patience.

Following the steps that we have listed above is the right and best way of meditating that you can follow. While you are trying to calm your mind and refocus your thoughts, between meditations you can also insert intentional positive thoughts for yourself. This definitely can help to strengthen your mind and make you get the best out of your meditation practice.

To ensure you can maintain better focus for your meditation practice, you should purchase a meditation cushion, yoga mat, or incense burner with aromatherapy-scented oil. These items can help to enhance your meditation routine. A comfortable cushion and yoga mat can help you to sit more comfortably, and an incense burner will help elevate your meditation area so that it will smell so good and calming. 

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