How to Meditate?-- Meditateworld

How to Meditate?

Before asking how to meditate, most people might ask what meditation is. We have heard of the word "meditation" more or less, but do we really understand meditation? What is meditation? What is the function of meditation? How to meditate? What products can be used, and what needs to be paid attention to during meditation? Most of us are still rather vague. Don’t buy books instead read this. This article is the ultimate guide about meditation. We believe you will gain a lot. Let us take you through the basic framework of the content.

1.

What is Meditation

People who are not familiar with meditation may ask, 'what is meditation. Meditation is a practice where an individual uses a technique – such as mindfulness or focusing the mind on a particular object, thought, or activity – to train attention and awareness and awareness, and achieve a mentally clear and emotionally calm, and stable state. Meditation is a general term for activities that exercise the mind. The earliest record of meditation (dhyana) is found in the ancient Indian Vedas. Meditation plays an important role in the meditation repertoire of Hinduism and Buddhism. Since the 19th century, Asian meditation techniques have spread to other cultures and are widely used in many fields, such as health and economics. Meditation is sitting quietly with closed eyes and then diving deep into the mind, thinking of oneself, visualizing happiness and success. Simple it sounds but it is not so easy without practice. 500 million people around the world now meditate regularly. Meditation is a perfect antidote against the interference of negative energy in our lives.

Paramahansa Yogananda (1893-1952) wrote in a book "Inner Peace": "Peace is the ideal state we should have to welcome all life experiences."

Yougananda is hailed as one of the greatest soul mentors throughout the East and the West. He once wrote that meditation can calm one's heart and relieve internal stress and tension.

And there are many people who don’t know the difference and connection between meditation and mindfulness, which is very confusing. Now, what is mindfulness?

2.

What is Mindfulness?

Mindfulness was derived from the Pali“Sati” and was translated into English “Mindfulness” in the 19th century. The concept of mindfulness originated from Buddhist meditation, developed from sitting meditation, and enlightenment. Consciously and purposefully pay attention to and perceive everything at the moment, without making any judgment, any analysis, or any reaction to everything in the moment. Just be aware of it and pay attention to it.

One of the pioneers of introducing mindfulness into European and American countries—Professor Jon Kabat-Zinn from the University of Massachusetts Medical School defines mindfulness as:“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”

Gradually, mindfulness was developed into a systematic psychological therapy, namely mindfulness therapy.

The connection between mindfulness and meditation: Meditation is divided into two basic methods: Vipassana meditation and concentrative meditation. Mindfulness belongs to Vipassana meditation. And both mindfulness and meditation are terms belonging to the category of psychology.

The difference between mindfulness and meditation: Mindfulness is a method of self-regulation. Meditation is a form of changing consciousness. And they are different methods: Mindfulness consciously perceives, focuses attention on the present, and does not judge any ideas in the present. Meditation is to enhance self-knowledge and well-being by obtaining a deep state of tranquility.

To sum up, mindfulness is a type of meditation. Nowadays, mindfulness meditation is very popular. It is gaining a foothold in disease prevention and treatment.

3.

What are the Scientific Benefits of Meditation?

Highlights:

  • Reduce stress, anxiety, pain, and fear
  • Cure depression and insomnia
  • Increase productivity
  • Improve memory and concentration
  • Boost immune system
  • Promote social skills and success
  • Enhance peace, self-awareness, and well-being

Meditation can significantly reduce stress, anxiety, depression, and pain, and enhance peace, self-awareness, happiness, and well-being. Many scholars are conducting research to better understand the effects of meditation on health (psychological, neurological and cardiovascular) and other fields.

Studies and research on mindfulness have scientifically proven mindfulness meditation is a useful therapy for many of the challenges people face today, such as anxiety, stress, and depression. Studies performed by several prominent research groups, including Harvard medical school, showed that as little as eight weeks of mindfulness practice can profoundly change the composition of the brain. It can affect our brain area associated with fear, awareness, and decision-making.

Meditateworld- How to Meditate-Mindfulness Meditation Influence Brain Area

When a person under stress does meditation, their stress reduces by 63%. Hospital admissions for heart attacks have dropped by at least 77% when they meditated. 81% of the people no longer had to take sleeping pills, once they started practicing meditation. An article in The Atlantic, said meditation as corporations' newest productivity hack and companies as diverse as Target, Google, General Mills, and Ford have begun to teach their employees the same kind of mindfulness that Jobs embraced decades ago. National business group on health or NVGH, surveyed in 2018 and found that 52% of the organizations are arranging meditation programs for their employees. Because they found that the productivity of a meditated worker is 83% more than those who do not. Among all the signs and knowledge that the east has given to the world, meditation is very useful among them.

research published on SAGE Journals Psychological Science shows that mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. “Our results suggest that cultivating mindfulness is an effective and efficient technique for improving cognitive function, with wide-reaching consequences.”

Depression, a common mental health problem, is projected to be the second leading cause of disability for adults by the year 2025. Mindfulness-based interventions have been integrated into therapeutic work on depression, it can improve mental health and well-being. In this articlethirty-nine studies conducted in ten countries were included and 105 effect sizes were calculated. Between-group comparisons indicated that Mindfulness-based interventions are superior to standard care in reducing depressive symptoms and preventing relapse with effect sizes ranging from 0.11 to 1.65! The mindfulness-based interventions are efficacious for alleviating depressive symptoms in adults with mental disorders. The interventions could be used in conjunction with other treatments in clinical settings.

Also in this article, it shows the conclusion: mindfulness-based intervention is an effective treatment for a variety of psychological problems, and is especially effective for reducing anxiety, depression, and stress.

Mindfulness meditation also can boost the immune system, one research published on NCBI says that “chronic stress and depression can inhibit immune cell activity and proliferation, and thus weaken defenses against tumorigenic surveillance and growth.” They conducted an experiment with 1602 participants and drew the conclusion: “In conclusion, across 20 RCTs and more than 1600 participants, we found tentative evidence that mindfulness meditation modulates some select immune parameters in a manner that suggests a more salutogenic immune profile. Specifically, mindfulness mediation appears to be associated with reductions in proinflammatory processes, increases in cell-mediated defense parameters, and increases in enzyme activity that guards against cell aging. 

Meditateworld- How to Meditate-Mindfulness Meditation

Additionally, a study published on Nature, Translational Psychiatry, shows that meditation and vacation effects have an impact on disease-associated molecular phenotypes. Their results point to both a significant ‘vacation effect’ that benefited the participants, and a suppression of stress-related responses and immune function related to acute-phase wound healing and inflammation. This study provides a strong distinction between beneficial effects of short-term relaxation typical of a vacation versus acute intensive meditation for regular meditators.

Is meditation also good for children?

Research on the Benefits of Meditation for Children

A number of studies in school settings show improved attention and behavior for children through meditation. Some research also has shown benefits for attention deficit hyperactivity disorder (ADHD), anxiety, depression, school performance, sleep, behavior problems, and eating disorders in children. For example, a trial of 300 middle-schoolers using school-based mindfulness instruction led to improved psychological functioning and lower levels of posttraumatic stress disorder (PTSD) symptoms. 

 

There are also physical benefits as it calms the nervous system and decreases stress hormones and gastrointestinal symptoms, obesity, headaches, high blood pressure, pain sensitivity. For example, a trial looking at the effect of mindful breathing meditation at a summer camp of 166 teens at risk for cardiovascular disease found that breathing awareness produced a reduction in blood pressure and heart rate.

A study Mindfulness-Oriented Meditation for Primary School Children: Effects on Attention and Psychological Well-Being say that “mindfulness-meditation practices in educational settings can be useful to improve children’s cognitive, emotional, and social abilities. This awareness practice could be regularly used during the school year and, combined with other social-emotional learning programs, could become a powerful preventive tool and a mean to improve the academic development of students even in the 1st years of school.” This study also suggests parallel mindful parenting training for parents or asking parents to meditate with their children is very good for children.

The result of this research indicates that mindfulness-based intervention can reduce the frequency of symptoms and problem behaviors often found in children with learning disabilities in elementary schools.

 Also, this article suggests that mindfulness meditation decreases children’s anxiety and detrimental self-focus of attention, which, in turn, promotes social skills and academic outcomes.The result of a randomized controlled pilot trial of classroom-based mindfulness meditation compared to an active control condition in sixth-grade children shows that Meditators were significantly less likely to develop suicidal ideation or thoughts of self-harm than controls which was published on NCBI.

So meditation is proved to be such a success. And it is relatively easy compared with other therapy or practices. Such a simple practice with such tremendous benefits. But how to meditate?

4.

How to Meditate

When it comes to how to meditate, different people have different meditation methods. Among them, people who meditate often know how to meditate, but beginners and children usually don’t know how to meditate, so the following mainly introduces the meditation methods for beginners and children.

4.1

How to Meditate for Beginners

As beginners, how do we start to meditate? Beginners often think that meditation is difficult. In fact, it is not difficult. Meditation is very simple, just like prayer or if you look at the stars quietly in a quiet night. Similarly. Here, we introduce to you four meditation methods that are easy to learn and suitable for modern lifestyles:

The First Type: Conscious Breathing Meditation

It is a very basic and indispensable part of learning meditation. It is the basis for people to enter advanced meditation, and it is also the first step for beginners to enter meditation learning. Practicing breathing awareness meditation every day can relieve mental and physical stress and establish a good physical state. When you try to meditate for the first time, all kinds of thoughts start rushing into your mind. To stabilize the mind, to minimize the rush of thoughts, all you have to do is a little breathing exercise in the beginning. Slowly inhale and exhale for a while, pay full attention to your breathing just by doing it five to ten times, you will see how it calms down your mind and body.

Practice method:

Choose a comfortable posture to relax yourself, relax your whole body, place your hands naturally on your knees or do Vishnu mudra, relax your facial muscles, eyes, nose, lips, tongue, close your eyes, and focus on breathing. Breathe through your nose. You don't need to deliberately adjust your breathing, just observe the state of your breathing-the rhythm, speed, depth of your breathing, or quietly experience the tension and relaxation of breathing. Observe the sound of your own breathing.

Let the breathing state be natural and calm. If you like this method of meditation, relax as much as possible. After a few minutes, your breathing will gradually become stable and you will become more and more peaceful. Continue to observe your breathing and experience the rhythm and state of breathing. Inhale and exhale will be quieter and smoother than before, and experience the peace between inhale and exhale. You can tell yourself with your heart: I'm breathing in slowly, and I'm breathing out slowly. As you inhale, imagine yourself feeling the energy that nature gives your body. When you exhale, imagine all your nervousness and turbid air expelling from your body.

When your attention leaves your breath, don't worry, just observe this "drift away" quietly, and then slowly draw your consciousness back to your breath. As the practice time and the frequency increase, you become more familiar with this meditation method, and gradually you will become more and more comfortable and calmer.

You can adjust the length of the meditation time according to your own state. In the beginning, the time can be slightly shorter, about 5 minutes, and then slowly increase to 10 minutes, 15 minutes, or even longer.

The Second Type: Mantra Meditation

Mantra Meditation is a very extensive meditation method used in the yoga system. It is a simple and effective meditation method that guides the purity of the mind. Voice is a special form of energy in the human body. People have found that yoga speech has a very special power and function. It can relieve people's mental stress, treat mental illness, and even help people achieve the highest and purest state of consciousness. The yoga voice is called Mantra, which is a phrase or simple sentence composed of Sanskrit syllables. It is spiritual, allowing people to find infinite strength and energy in these constantly repeated phrases and sentences. It is not something modern people can create or arrange at will, nor can it be tampered with or canceled at will.

 

The true mantra meditation should have the following characteristics:
The real mantra meditation is passed down by the master who has realized the highest state of self-consciousness.
These mantras have a certain rhythm, which represents the spirit and power of a specific personified God.
It is a voice with special power and foundation. People continue to repeat these voices to enhance their mental concentration, relieve stress and tension, and let their minds slowly enter a pure state.
After a period of very sincere practice, a specific mode of mantra meditation will be formed in people's minds. mantra meditation can lead people into a true state of meditation.
Here, we recommend one of the oldest, most commonly used, and effective mantras meditation: OM. This mantra is one of the oldest mantras and the foundation of all mantras. Indian yogis explained: This mantra is like saying "HOME" (home) with our mouth closed. People often chant this voice to feel a sense of belonging.

Practice method:

Choose a comfortable and relaxed sitting position, let your body slowly relax, and adjust your breathing. Inhale deeply, exhale, and chant or read this voice at the same time, let the "O" come out naturally from the bottom of the heart, and then slowly turn to the "M" sound, let the sound extend and pass through the whole body and head. Let the body and mind completely relax. You can do 5 minutes of "OM" mantra meditation at the beginning, and then increase it to 10 minutes, 20 minutes or longer.

When you first practice mantra meditation, you should sing or read this voice. As your ability to concentrate and your attraction to this mantra increase, you can chant or sing this mantra silently in your heart. Slowly these mantra will often appear in your heart, even when you work, study, and rest, they will appear in your heart. You will definitely feel the magical power of this magical Sanskrit mantra. It is not religious, nor is it mysterious metaphysics, but it can really bring unexpected peace to your heart.

"OM" is a sacred Sanskrit syllable, sometimes written as AUM, and is the oldest Sanskrit sound, which means "the journey of the soul to eternal peace".

The Third Type: Candlelight Meditation

Candlelight Meditation is a very good method of meditation before going to bed. It helps to relax the mind, regulate sleep, improve sleep quality, and treat insomnia. This meditation method can also improve and adjust vision, which is also a concern of ophthalmologists. In fact, many people use this candlelight meditation to treat various eye diseases.

 

Practice method:

Choose a comfortable sitting position and place a candle on a stool or small table in front of the body so that the flame of the candle is at the same height as the eyes or slightly below the line of sight. Let your breathing relax naturally, open your eyes, let your eyes stare at the center of the candle flame, keep it as long as possible, and try not to blink your eyes.

Close your eyes and try to hold the candlelight image in your mind for a long time. Once the image slowly disappears, don't be depressed, don't worry, try to concentrate, find the image again, and keep breathing regularly.

When the candlelight image gradually blurs and disappears, about 2 minutes later, open your eyes and stare at the candlelight again using the technique just now. Gradually increase the length of time, close your eyes and look at the candlelight image. It can also take as long as possible to capture this image, which can be 5 minutes, 10 minutes, or even longer.

Prompt:

  After practicing this method of gaze and introspection 3 to 5 times, do not stop meditating immediately. You can continue to close your eyes and experience the feeling just now. If this candlelight meditation does not bring you discomfort, you can do this meditation practice every day, and you will feel calmer and more energetic. For people with amblyopia, the first few exercises may let you tear or feel sore eyes. This is a normal phenomenon, but if you feel very uncomfortable and cannot concentrate, you can give up and choose other meditation methods.

Remember:

   Don’t force yourself.

The Fourth Type: Blueprint Meditation

   This kind of meditation is, in a sense, a kind of practice that allows people's minds to find peace and tranquility in beautiful things. This kind of imagination is a way of self-spirited guidance. It is one of the more widely used simple meditation thoughts. You can give full play to your imagination and organize your blueprints according to your own needs and imagination. The important thing is: that must be a blueprint that will make you happy, positive, and beautiful. It can help you find yourself in a difficult situation and find a sense of inner balance.

 

Practice method:

  1. Choose a comfortable sitting or lying position, close your eyes, relax your spine, relax your face, relax your breathing, you can imagine this picture very relaxed, smiling, and happily, while you breathe slowly and regularly.
  2. Relax your body from head to toe, and then imagine: you are lying or sitting by a beautiful lake, the breeze gently blows your face and your body. And your skin is breathing the moist air. Your body and mind are very relaxed, you are here to absorb the energy that nature brings to you.
  3. Continue to let your body and mind feel this relaxation and the lightness of the beautiful lake. When the wind blew gently, the lake was gently pushed aside, gently rippling away. A beautiful big bird flew over the lake and threw a small pebble from its mouth playfully. The lake surface was pushed away again, circle after circle, and then the lake slowly calmed down. The calm water of the lake was crystal clear. Imagine Your body and mind are as calm and peaceful as this lake.
  4. Imagine that the warm sun shines on the lake, everything becomes warm, and your body becomes warm. Let your body and mind feel this kind of warmth and peace.
  5. Slowly shift your attention to your breathing, and breathe calmly and deeply. Every time you breathe in, imagine that you are absorbing sunlight, warmth, and the energy of nature. Every time you exhale, imagine that your body slowly becomes heavier and sinks, all your tension and fatigue disappear, and your whole body and mind are as peaceful and harmonious as the environment around you.
  6. Maintain this state for 5 to 10 minutes or longer.

When you are in a variety of tension and stress situations, you can also choose to lie on your back or sit comfortably, and imagine your state after solving various problems or when you are successful.

Imagination is a psychological adjustment method for modern people to succeed. Many successful people have a wealth of imagination, which plays a very important role in their careers. This is also a sign of optimism and self-confidence. So, try this kind of meditation, you will definitely have a different sense of purity.

If you still have no idea about how to meditate, you can check Meditateworld 21 days meditation course from day 1 to start your meditation journey, which also is a way to start meditation for beginners.

4.2

How to Meditate for Children

When it comes to mindful meditation for children, you may ask, can a child really be taught to meditate, can children sit still long enough for meditation? Of course, there’s usually a certain amount of giggling and wiggling that goes on. And it takes time, and patience, and a sense of humor, but it can be done. The goal is to calm and stabilize the mind, and this looks different for children who really can't sit still for very long. Small children maybe ten seconds, it is all they can do, a little deep breathing. Five years old, maybe three to five minutes. By eight years old, some teachers say a child should be able to sit still for one minute for each year of age. And it's okay if their eyes move around the room or they wiggle a little bit because that's just in the nature of children. And it's important to set an example. Most compelling for children is to see a parent who meditates regularly and describes the benefits to them. For example, if you fly off the handle with road rage, say “wow, I really lost at that time. I need to do a little more meditation.” Try to be with the child at the moment, notice things, pay attention to how they're feeling, start with brief exercises, set a routine and let your child lead sometimes, try to make it fun, just settle down and focus on your breathing and your thoughts.

If you want to know more specific meditation ways for children, here is a quick 6 minutes breath meditation for children with audio, which was adopted by Ensign Elementary School for children in 2020. Parents can try to practice it with their children.

Click Here to Play the Breath Meditation for Children

 “For this meditation, we're going to very curiously explore our breath. We are always breathing, but most of the time we pay very little attention to it. In the next few minutes, we will feel, observe, and notice our breath as it happens. You may want to lie down but if you cannot, it is okay. If you are sitting. Go ahead and get comfortable. If you like, close your eyes and rest your hand, gently on your belly. Now let's take a moment to notice the feeling of your hands, touching your belly, as you breathe in, what do you feel happening to your hands? Do you feel them arising or being pushed out? And when you let your breath out what happens now? Can you feel your hand sink with your belly? Imagine that your hands are a sailboat sailing over a gently rolling wave. Your breath comes in and your boat gently floats up, as your breath flows out, your boat dips down with the wave. The boat does not move on its own, it just smoothly bobs up and down with the waves. Take a moment to notice your hands and breath in this way. Now move your focus to the part of your nose where the air enters your body, right inside your nose, inside your nostrils, you may feel the air touching, as it enters. How does it feel? Is it warm or cool going in then when it flows out? Does it feel the same? Is the air passing through your nose a bit warmer now? Let's pretend that you can see the air as it passes through your nose, as the cool air flows into your body and touches the inside of your nostrils. You see it as a fresh cool color, like blue or green. You could imagine it sparkling or glowing as the oxygen in the air feeds your body and gives you life. When the air touches the inside of your nostrils on the way out, imagine it as a warm color. Try to see this like a movie in your mind, breathe in cool, breathe out warm.

Watch the colors as you feel it flew in and out. Finally, let's pretend that you are a fish that was magically transformed into a person. Fish do not have lungs, so your whole life you have breathed water through the gills. So this is the very first time you are experiencing breathing air. It is so strange and unfamiliar to you, and you are curious about this strange sensation of air, filling your lungs. Just take a moment to appreciate your breath as if it were for the very first time? What would it be like to feel the air passing through and touching the inside of your nostrils for the first time? How might it feel when your lungs fill and expand for the first time? How curious would it be when you feel your lungs empty and fall? Just explore each new feeling. Now let's take one more deep breath in, and let it out, and open your eyes."

5.

Celebrities & Meditation

Many super-successful entrepreneurs meditate. They think meditation indeed benefits them a lot.

  1. Jeff Weiner

This former Yahoo executive-turned-Linkedin CEO blocks out time in his calendar each day to practice his meditation. Why? Weiner says the reason is simple: "Just to think." This helps him to practice empathy and compassion and has a positive impact on his productivity.

  1. Arianna Huffington

As you could probably surmise from her name, she is the founder of the Huffington Post and has been meditating since she was just a teenager. Today she is a vocal advocate and says that meditation alone has played a huge part in her success.

  1. Padmasree Warrior

Warrior is the Chief Technology and Strategy Office of Cicso Systems and was named by Forbes as one of the top 100 most powerful women in the world. Reaching that level comes with a lot of stress, something that Warrior manages with 20-minute meditation sessions every evening.

  1. Jerry Seinfeld

More than just a comedian, Seinfeld is worth over $800 million, making him one of the most successful entertainers in the world. While some may have spiritual reasons for meditating, Seinfeld's is simply for one purpose: productivity.

  1. Ray Dalio

When the founder of the world's largest hedge fund says that mediation is the single biggest thing he can trace back to his success, entrepreneurs should pay attention. Well, that's who Ray is--and he's been meditating for over 40 years.

  1. Russell Simmons

Like many others on this list, Simmons shares a similar belief that nothing else has been as important in his career as meditation. As founder of the infamous Def Jam records, he's someone worth listening to.

  1. Joe Rogan

UFC host and host of the popular podcast The Joe Rogan Show, he may not fit the image of the average meditator, but Rogan states it's had a large impact on allowing him to focus on various ventures with a clear and cool-headed approach.

  1. Marc Benioff

Yet another billionaire meditator to make the list. As the CEO and founder of multi-billion dollar sales giant Salesforce, Benioff says he began doing it earlier in his career while working at Oracle and carried over the practice as he went off on his own to start Salesforce.

  1. Andrew Chert

CEO of Panda Express, Chert doesn't just believe in meditation for himself, he also strongly encourages the practice among his staff. As the story goes, one time while in a meeting, a store manager began to lose their cool. Chert asked to stop the meeting and allow the person to step out and meditate before returning.

  1. Bob Shapiro

The former Monsanto CEO (surely that comes with lots of stress) turned venture capitalist began to meditate back when he was a student at Harvard. He told Bloomberg News, "As a business person, I noticed a number of people I knew pretty well who really picked up on it, people who perhaps had come into it with some degree of skepticism and found the experience useful."

  1. Oprah Winfrey

Another billionaire on this list, Oprah believes in mediation more as a form of "getting closer to God" and cites it as one of the most significant things she's done on her journey to a billion-plus dollar's worth of success. The list goes on and on but hopefully, the message is clear. Numerous successful people swear by meditation and if you've studied personal growth, you are aware of the idea of following "blueprints". These are formulas that others have used to become successful which you can follow as well. Meditation is one of those success formulas worth following.

  1. Steve Jobs

Steve Jobs is one of the two or three greatest icons of high tech. He's mostly known for his legendary ability to create innovative, groundbreaking products. What's less known, though, is that Steve Jobs was a pioneer in what was once a rather esoteric "mind technology"--the use of Zen mindfulness meditation to reduce his stress, gain more clarity, and enhance his creativity.

“If you just sit and observe, you will see how restless your mind is. If you try to calm it, it only makes it worse, but over time it does calm, and when it does, there’s room to hear more subtle things – that’s when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before. It’s a discipline; you have to practice it.”  ---- Steve Jobs   

Steve Jobs was deeply influenced by Zen Buddhism meditation. He continued to practice meditation, constantly purging his mind and concentration, reaching an ethereal and transcendent state, thereby training his thinking and insight, and becoming increasingly sharp. Here is a little story about Jobs. For some important decisions, such as product selection, before making the decision, Jobs would close his eyes and sit quietly, and then ask his colleague to put the design of related products around the meditation cushion, and he would decide which one to give up. When making this decision, Jobs used "intuition." In the face of these unthinkable things for ordinary people, Jobs maintained a sharp mind. Anything, he knew the problem when he saw it. The ability to hit the nail on the head comes from a highly awake and calm mind. And this kind of mind was not an analytical logical calculation, but the result of long-term meditation which helped him remove distractions that interfered with his brain and constantly strengthened his sharp thinking. This ability brought by meditation helped Jobs get a lot of inspiration which resulted in his great success. 

6.

People Who Need to be Cautious

People with epilepsy may need to be cautious about meditation. Because meditation may be a double-edged sword in epilepsy. First, mindfulness meditation can effectively reduce stress. Stress has been identified as a trigger for seizures in some people with epilepsy. Depression and anxiety are more prevalent among people with epilepsy. Both can improve with mindfulness-based interventions. But people with epilepsy have a different physical foundation, they may have different requirements for meditation, they need to meditate under the guidance of a professional doctor in case there is an emergency. So people with epilepsy may need to be cautious about meditation.

7.

Commonly used meditation products

Zafu (Meditation Cushion) 

When you decide to meditate, finding a good zafu meditation cushion is very important. If the cushion is not supportive or comfortable enough, you cannot sit for long, which may reduce the results of meditation. A good meditation cushion should be durable, comfortable, and supportive enough for your practice. A good meditation cushion helps to induce relaxation while providing proper alignment and support for your spine and hips, encourages your pelvis to tilt toward, eliminating stress on your lower back, while providing more space for your knees to rest comfortably. 

Singing Bowls

Sound example

Singing bowls are a type of bowl that vibrates and produces a rich, deep tone when played. Also known as singing bowls or Himalayan bowls, Tibetan singing bowls are said to promote relaxation and offer powerful healing properties.

A study published in NCBI (National Center for Biotechnology Information) in 2016, said Tibetan singing bowls can significantly less tension, anger, fatigue, and depressed mood. “This study examined the effects of sound meditation, specifically Tibetan singing bowl meditation, on mood, anxiety, pain, and spiritual well-being. As compared with premeditation, following the sound meditation participants reported significantly less tension, anger, fatigue, and depressed mood. Tibetan singing bowl meditation may be a feasible low-cost low technology intervention for reducing feelings of tension, anxiety, and depression, and increasing spiritual well-being. This meditation type may be especially useful in decreasing tension in individuals who have not previously practiced this form of meditation. “In summary, this observational study found significant beneficial effects of Tibetan singing bowl meditations on a number of markers related to well-being.”

Another research published in the American Journal of Health Promotion in 2014 shows the benefits of starting a directed relaxation session with 12 minutes of singing bowls and found a greater reduction in systolic blood pressure and heart rate compared to silence before a directed relaxation session.

Tongue Drum

Sound example

The Tongue drum is a new musical instrument whose soft and relaxing sound is very appreciated for meditation, yoga, music therapy... Its handling is very easy and the fact that no false note is possible is making it the perfect instrument for the musical awakening of both children and adults. Especially if there are children at home, it is very suitable to play this drum with the children. It inspires children's musical inspiration and desire to explore the world of music. It is very easy to learn and play, no musical background needed.  

By tapping it gently, it could easily create a beautiful and pure sound. The tones generated by this drum provide a healing effect for stress, depression, and sadness. It is widely used in religion, Buddhism, leisure, meditation, theatrical performances, prenatal education, physical and mental healing, music education, children's early education, sound therapy, and many other scenes. The music played is graceful and melodious, and the attention is easy to concentrate on, which makes people consciously enter into a quiet state.

Mala Beads

Whether you are a meditation beginner or an advanced practitioner, mala beads are a great tool to help you focus on your awareness. When your thoughts start to wander, (yes, this happens to everyone) they provide some tactile feedback which effectively draws back your attention to meditation. Rolling the beads with your fingers is a physical way of directing energy and attention. Every few seconds, this is a gentle reminder to readjust and refocus and help to calm down your mood.

Meditation Eye Pillow

In meditation, we need to find a position that allows us to relax. We can lie down, then close our eyes and focus on the present moment. When we close our eyes, it is easy for us to unconsciously roll our eyes, which leads to our lack of concentration. Meditation eye pillow is very helpful at this time. Generally, an eye pillow contains natural lavender or other scent fillings, soft and soothing fabrics can calm down yourself, and natural aromatherapy can help relieve tension and stress. It is an ideal tool for meditation, relaxation and yoga. It can also be used to improve sleep quality.

8.

Top Questions about Meditation

Can I meditate by myself?

Generally, we can meditate by ourselves, but those with special symptoms such as epilepsy need a doctor to instruct. 500 million people around the world now meditate regularly, it is a very normal and helpful practice for us.

Can Christians meditate?

Although meditation originated in Eastern traditions, it has incorporated many traditions from around the world. For a Christian, meditation is about pausing to get God’s mind in the situation. One goal of being a Christian is to have God-like thoughts. God has spoken through the Bible, and there are several occasions when He suggests that we should meditate on the word of God, and change from the inside out. Here are a few Bible verses that support meditation:

“May my meditation be pleasing to him, for I rejoice in the Lord.” (Psalm 104:34)

“You keep him in perfect peace whose mind is stayed on you because he trusts in you.” (Isaiah 26:3)

“Be transformed by the renewing of your mind” (Romans 12:2)

Meditation is a general term for activities that exercise the mind. It exercises attention and awareness and achieves a mentally clear and emotionally calm and stable state. Attention and awareness are like muscles that need exercise.  Moreover, the more you exercise, the stronger your attention and awareness will be. The value of meditation is that it is not essential for you to improve yourself, nor is it for the purpose of cultivation to bring about any results, but just to realize where you are right now. It is not about religion. Many celebrities meditate, Jeff Weiner, Oprah Winfrey, Steve Jobs, etc...including professors and students from Harvard University, MIT, Stanford University, California Institute of Technology, Oxford University, and Cambridge University. These elites are meditating. Meditation is truly very beneficial for humans.

Is meditation hard to start?

As meditation beginners, it is not very hard to start meditation, all you need to do is follow the meditation methods as mentioned above, or there is another 21 days meditation course you can just click the audio and follow the course to meditate from day 1 to day 21. Then you may grab the way to meditate.

Meditating every day will greatly benefit our inner peace. Even a 10-minute meditation every day can effectively promote our physical and mental health. Whether you're a technician, designer, operator, teacher, entrepreneur...meditation can help you sort out the clues from your busy lives and improve your lives in truly powerful ways.

Additional Resources & Articles

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