Meditation as a practice has a long history, and has become popular as a mindfulness and wellness technique in both secular and religious society. When practiced properly, meditation can positively impact mental health and general well-being. Some studies even suggest that it is a useful tool for managing stress or chronic pain.
Benefits of meditation include:
Reducing stress, anxiety, or fear
Regulating heart rate
Heightening consciousness and self-perception
Regulating or increasing breathing capacity
Increasing positivity, optimism, and self-concept
Improving focus, concentration, and productivity
With the popularity of mindfulness and self-care accompanied by a rise in meditation apps for smartphones, many people can now access and practice meditation on their own. If you are thinking about incorporating meditation into your daily rituals, here’s what you should know:
Popular meditation types
There are many types of meditation, each with their own benefits and approaches. While the ones listed here are the more common forms, you can explore the various types until you find the best fit for your needs.
1. Mindfulness meditation
Mindfulness meditation is one of the most popular meditation techniques worldwide. It adopts an open monitoring outlook, with the intention to combine concentration and awareness during the practice. During a session, practitioners are instructed to let their thoughts pass through them, without judging or paying attention to them.
2. Transcendental meditation
The practice of transcendental meditation was started in India in the 1950s and uses a more structured mantra-focused method. During a standard 15-20 minute session, practitioners sit down, close their eyes, and silently focus on a mantra or chant. This is used as a grounding tool, and can be used to recenter the practitioner if distractions arise.
3. Focused meditation
Focused meditation is an umbrella term that refers to meditation which uses one of the five main senses as a grounding tool. For example, using deep and deliberate breathing throughout the session, listening to rhythmic music, or staring at a fixed point or object.
4. Dhyanam
In the Viniyoga tradition, Dhyanam (meditation) is a powerful tool that can help practitioners connect with your inner heart and seek peace, strength, and spirituality. Viniyoga incorporates a wide range of yogic tools during Dhyanam sessions including Pranayama (breath regulation), Asana (body movements or postures), and Bhavana (visualisations). Each tool is deliberately incorporated to open new ways of connecting with your inner self, and can be tailored to suit individual practitioners.
Meditation tips
1. Keep an open mind
There are many types of meditation and it may take you some time to find the right one. Approach each style with an open mind and heart, and participate fully in the practice to see if it suits your needs.
2. Set aside time
Daily meditation is meant to help you center yourself, settle your emotions, and calm your mind and body. Deciding on a regular time to do your practice creates a routine that can help you get the most out of your sessions. Meditation can be practiced at any time of day, but it is recommended to spend about 10-20 minutes on the session to allow your mind to fully relax. Morning meditations can help you start your day with specific intentions or goals, whereas evening meditations can help you unwind after a long day.
3. Temper your expectations
You might find yourself getting distracted at first, or you might not feel in tune with yourself yet. Don’t feel discouraged! As with any other regular habits, it takes time to build up your comfort with meditation. Simply immerse yourself in the practice, and you can start to set specific goals as you progress.
4. Get comfortable
Wear comfortable or loose-fitting clothes, put on some soothing music or white noise, or light your favourite incense sticks. Relaxing your body will help you relax your mind and get into a better headspace during your session.
Begin your daily meditation journey with Viniyoga
Get in touch with us today to find out how Viniyoga can help you with your meditation and mindfulness goals. We offer private online yoga and meditation classes so you can learn from the comfort of home. Be sure to have a look at our ongoing mediation seminar, Master Your Mind with Meditation by Dr Kausthub Desikachar - which contains a set of eight modules, each module focusing on a practice different meditation theme which helps you to free your mind of negative thoughts and gain clarity!