Best Steps And Benefits Of Meditation

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Best Steps And Benefits Of Meditation


Meditation has been linked to a variety of health benefits.

Recent investigations of meditation have linked it to increased intelligence through physical growth of the brain.

Brain scans that reveal an increased thickness in the parts of the brain that deal with attention and sensory input processing. Using magnetic resonance imaging, they visualized variations in the thickness of the cerebral cortex of experienced Buddhist Insight meditation practitioners. The data show that regular practice of meditation is associated with increased thickness in a subset of cortical regions related to somatosensory, auditory, visual and interoceptive processing. Further, regular meditation practice may slow age-related thinning of the frontal cortex, leading to longer lasting executive functioning.

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 and can even improve certain medical conditions.
Meditation and emotional well-being
When you meditate, you clear away the information overload that builds up every day and contributes to your stress.
The emotional benefits of meditation include:
Gaining a new perspective on stressful situations     
Building skills to manage your stress   
Increasing self-awareness
Focusing on the present
Reducing negative emotions


Steps For Beginner’s :
  1. Meditation begins by relaxing your body. Only then will your mind be willing to meditate. So it’s a continuation of what you're doing here already ... taking time to be relaxed in your chair.


  2. Adjust your posture. Sitting comfortably straight is a vital key to meditating.
  3. Relax your neck by very gently moving your head in small circles, or backwards and forwards and from side to side -- always do this very gently. NOTE: Do not do this if you've had a stroke or are under doctor's care. Go to next step.
  4. How to meditate for beginners is so easy... lower your shoulders or roll them a few times, if they're tight.
  5. Ground your body by sitting firmly on the chair. Shift your weight if necessary to become more comfortable. Stretch out your legs if you want to and then align them again. Now relax... your belly, thighs, knees, calves, ankles and feet.
  6. Release any tight, sore area/s in your body. Do this by breathing two or three times "into" those spots. Take your time.
  7. Breathe mindfully. That means noticing your breath. It’s much like watching waves on water. Let it be how it wants to be. As you notice your breath now, it may be shallow, uneven or jerky. It’s OK however it is. You’re just observing it with attention and affection -- every inhale and exhale.

More Tips :


Make some effort to be mindful of your mood and thoughts when not meditating. You may notice that you feel calmer, happier, and sharper on days when you have meditated, and notice a decrease in these qualities when you have not.


With good posture, it will be easier to breathe as your lungs will have more space. In fact, you may notice how most of the muscles in your torso work to help you breathe, from the muscles in the base of your pelvis to the ones in your neck, centered on the main breathing muscle, the diaphragm. They work just a little, assisting the diaphragm. If you notice this, it's a good sign you have established a good posture. The right posture is easy and comfortable. You almost feel like you are floating.


Meditating is not to be forced, it's to relax your body.


What you do with a silent mind is up to you. Some people find that it is a good time to introduce an intention or a desired outcome to the subconscious mind. Others prefer to "rest" in the rare silence that meditation offers. For religious people, meditation is often used to connect with their God(s) and receive visions.


Do not force yourself to meditate. You should want to meditate before you think about trying.


You should be comfortable enough to concentrate, but not so comfortable that you feel the urge to fall asleep.


Listen for the silence and just relax.


It may be beneficial to mentally review or replay the previous day at the start of your sessions, if you can do so in a relaxed, passive way. This often happens naturally, and sometimes it's best to allow this to happen, as long as you don't get emotionally wrapped up or let it go on too long before beginning meditation. This procedure is known as "processing" of recent events, and becoming skilled at performing a non-judgmental review of events does much to increase awareness and emotional well-being.


Do what works best for you. What works for some people might have other techniques that might not work for you. Don't let that get you down. Remember to relax!


If you find it difficult to meditate for the length of time you have chosen, try a shorter time for a while. Almost anyone can meditate for a minute or two without experiencing intrusive thoughts. Then, as the ocean of the mind calms, you gradually lengthen your meditation session until you have achieved the desired length of time.


For some people, focusing attention on a point or object does exactly the opposite of what meditation is all about. It takes you back to the life of focus, concentration, strain. In this case, as an alternative to the above techniques, some meditators recommend un-focusing your attention. Instead of focusing attention on a point or an object, this type of meditation is achieved by attaining a state of zero. Take your attention above all thoughts to a point where you lose all attention and all thoughts.


If you want to meditate, and feel exhausted, tired, sore, or anything, even just unrelaxed, to the point where you try but don't succeed, try doing something relaxing. A walk, or run, then a shower or a bath. As all will relieve stress. Then go back, and try again.


Set aside a specific time each day for meditation, but don't overdo it. If 20-30 minutes in the morning isn't enough, add another session later in the day instead of trying for a single, longer session.


It is easy to lose track of time while meditating. Being concerned about time can be distracting to meditation. Some people find it liberating to set a timer and let it be concerned about how long you have to meditate. Choose a gentle timer. If it is too jarring, the anticipation of the alarm can be distracting.


Meditation practiced over a long period of time has been shown to have many beneficial results and is well worth continued practice. Benefits include: Increased mindfulness and awareness, reduced stress, calmer and more relaxed moods, improved memory and focus, and increased in grey matter (brain cells) in various parts of the brain.


Don't expect immediate results.


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