Meditations is a practice where an individual uses mindfulness to focus on an object or one of the senses, to achieve a stable and calm state. Although there is no right or wrong way to meditate, it is important to find a practice that meets your needs and suits your personality.
Here are some types of meditation to help start your journey.
Mindfulness meditation- This is the most popular and easiest to practice alone. The practice is to sit and observe your thoughts without judgment or control. Simply pay attention to the thought patterns as they occur. You may sit in silence or choose a soft uplifting music. (i use Spotify-meditation music 2021)
Focused Meditation- Is where you use any of the five senses as a point of focus throughout the practice. You can use your breath as a focal point or bring in an object like mala beads or a candle flame. Your mind will wander, and having something to focus on can help bring you back to your practice. Like the name suggests these things will help you will a lack of focus in your life, and help you when you have been taken out of the present moment.
Movement meditation- You may think of yoga when you hear movement meditation, meditation doesn't have to be sitting on a pillow with your eyes closed. You can find peace in whatever activity you are doing. Walking in nature, gardening, washing the dishes, eating, commuting to work, baking, or cooking in the kitchen. Every situation is an opportunity to be present. Set a timer to remind yourself throughout yourday to check-in with where your focus is, this can help point out when you have slipped out of the present moment.
Kundalini meditation- This is a part of kundalini yoga and is practiced to move energy through the body. The concept is that the root chakra (the base of the spine) releases
energy through the 7 chakras and then out through the crown chakra (above the head).
The benefits of meditation- The activity in the parietal lobe slows down, the parietal lobe is the part of the brain where most of our senses are processed. Meditation keeps the nervous system from becoming overactive, the nervous system is responsible for sending information to and from the brain and body. The vagus nerve is strengthened which is the longest nerve in our bodies. The vagus nerve helps regulate our mood, heart rate, digestion, immune response, circulation, and much more.
How to create a meditation space- Set up a corner of your house that is dedicated to peace and mindfulness. With a pillow on the floor or a chair, some candles, a salt lamp, and a eyemask. When you go to this spot, you know it is meditation time!
It is ok to feel awkward when you meditate- Meditation is a practice, when you first start it might feel like you are distracted and a little awkward. The idea is not to stop your thoughts but to notice them. Try not to get frustrated! Commit to a few minutes per day and as you feel more grounded commit a few minutes more.
“You should sit in meditation for twenty minutes every day – unless you're too busy; then you should sit for an hour.” – Zen Proverb.
Try not to overwhelm yourself with the thought that you need to meditate for hours every day. Commit to a few minutes per day and expand your practice from there. Experience all types of meditation, if one doesn't click try another, find the one that is right for you. Make it your own. This is not a race it is a life long-term commitment that you are making to yourself and your wellbeing.
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