What comes to mind when you hear the word ‘meditation’? Perhaps someone sitting on a natural cotton cushion in lotus pose with their eyes closed, surrounded by fragrant incense; maybe you picture serene scenery, soft music or the sort of equipment you’d need for a meditation practice? Whatever your preconceptions about meditation may be, you have total permission to throw them out of the window, because meditation can and does look different for everyone. Whether you’re a seasoned meditator or are wondering what the benefits of meditation might be for you, we’ve brought together three meditation techniques that will show how meditation can be done pretty much anywhere, by anyone. As we approach World Meditation Day on the 21st May, this blog can help you learn the benefits of meditation, how to set yourself up for a mediation practice at home, and how to meditate even when you’re on-the-go.
What Does The Word ‘Meditation’ Mean?
The earliest records that mention meditation date back to around 1500 BCE, yet experts suggest it can be traced to as early as 3000 BC, and it’s likely people all over the world have been meditating in some form for much longer than that. The word meditation comes from the root word meditatum, a Latin term meaning ‘to ponder’, and interestingly, the words ‘meditation’ and ‘medicine’ also share another root word; ‘medere’, meaning ‘making whole’. In the ancient Sanskrit language (the language many ancient yogic texts were written in) the word for meditation is Dhyana, which is the precursor to a state known as ‘Samadhi’, in which the practitioner shifts into a deep state of oneness, peace, and realisation. By exploring the meaning of meditation, we can understand that humans have been practicing it for thousands of years in order to reach a state of calm, peace and connection – whether that ‘connection’ is to yourself, nature, or your understanding of a god.
The Benefits of Meditation
Despite meditation having existed for so many years, the benefits of it only began to be studied in the 1960s, when a researcher in India named B.K. Anand found yogis who could “meditate themselves into trances so deep that they couldn’t react when hot test tubes were pressed against their arms” (and no, we don’t recommend trying it at home!). When pioneers Jack Kornfield, Sharon Salzberg and Joseph Goldstein founded the Insight Meditation Society in the West in 1975, practices such as mindfulness meditation became more popular, helping spread the benefits of meditation across the world.
Today, meditation is widely studied and mindfulness is even recommended by the NHS for its ability to treat types of anxiety and depression. If you’re still wondering whether meditation is for you, here are just some of the benefits you could experience:
o Reduced stress
o Improved sleep
o Brighter mood
o Ability to think more clearly
o Enhanced creativity
o Improved tolerance and patience
o More self-awareness
o Reduced blood pressure
o Reduced anxiety
o Increased life span
o Potential to prevent age-related memory loss
o Reduced addictive behaviour
o Reduced pain
o Greater sense of compassion and kindness
o And many more!
With so many benefits, meditation is well worth investing in, because even a few minutes per day can provide big benefits. It’s important to understand that when we start a meditation practice, the mind is usually louder than ever, and that’s ok. Thoughts can seem to whirl around the mind, we may become distracted or even irritated, and that’s all part of the process. The journey of a meditation practice can last a lifetime, and along the way we’re likely to learn a lot about ourselves – yes, feeling more peaceful and obtaining the benefits of meditation listed above may happen, but one of the most important aspects of starting a meditation practice is the fact that you’re committing to showing up for yourself on a regular basis, and this can be a powerful force for forging a stronger, more loving relationship with yourself. So, whether you’re the type of meditator who sets themselves up with all the props, or you barely have time to sit down, we’ve got you covered with these three meditation techniques.
Mindfulness is the art of observing, without becoming attached. With a mindfulness meditation practice, we bring our awareness to the present moment, without clouding it with our opinions, judgements or perceptions – we simply observe it and be with it. This type of meditation can help us be more accepting of ourselves and others, develop more compassion and presence, as well as helping us recognise that our own perceptions of life may not always be true, and that we don’t need to get caught up in our thoughts or emotions.
Find a comfortable seated position, or lie down if you wish
Begin by observing how your body feels today without any judgement
Notice any sensations that arise
Let them be, and let them go
Notice your breathing today without attachment
Let it be, and let it go
Now, bring your attention to the sounds around you
What can you hear?
If any thoughts or judgements arise, simply let them be and let them go, as you listen to the sounds
Now, bring your awareness to what you can see, without judging or perceiving, simply observe your surroundings. Notice the shapes, colours, textures,
and let them be.
As you allow yourself to simply notice the world around you without judging it or over-thinking it, notice your mind and any thoughts that arise.
In the very same way, do not get caught up in the thoughts; let them be, and let them go.
To set yourself up for this meditation, we recommend using the Yogamatters Hemp Meditation Kit, with a full size meditation cushion, blanket, eye pillow, and zabuton floor cushion for even more comfort. If you want to make meditation a regular habit, research shows that having a dedicated space with props you enjoy using can make it much easier to commit to the practice. Once you’re set up, begin the body scan meditation to help yourself deeply relax:
Lie down in a comfortable position
Become aware of your body and how it feels today
Notice any areas of tension, notice any areas that feel free and relaxed
Now, bring your awareness to the parts of your body that are connected to the ground:
Notice your feet, calves, backs of your thighs, hips, hands, arms, back, back of your shoulders, and the back of your head on the ground.
Feel your body sink into the ground as it relaxes deeper now
Start to move your awareness down through your body, allowing it to relax:
Relaxing your forehead, eyes, jaw, neck, shoulders, chest, arms, hands, stomach, back, hips, legs, and feet.
Feel your whole body relaxed and supported on the ground, held by the earth
Stay here for as long as you like
Walking and meditation already share benefits such as reduced stress and enhanced creativity, so adding a walking meditation to your day could help you feel the benefits to an even greater degree. Find a safe place you enjoy walking, then begin the meditation:
Begin walking slowly
As you walk, feel your feet connecting to the earth
Notice the heel of your foot touching the ground then the ball of your foot, becoming more aware of each step you take
As you continue to walk slowly, notice the sounds you can hear furthest from you, then those closest to you
Bring your awareness to the colours and shapes around you – what can you see?
As you continue to walk, notice any thoughts that arise. If these thoughts do not serve you, bring your awareness back to your surroundings and focus your attention there, letting go of the thoughts.
Become aware of the feeling of a light breeze, the sun on your skin or even raindrops – how do they feel?
As you continue to walk, become aware of what you can smell around you, perhaps inhaling the scent of flowers you pass.
Continue to walk with this mindful awareness for as long as you like.
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