My last blog gave a short potted history of meditation and how it can be beneficial for both mental and physical health.
It is a practice which has been around for thousands of years, having originated in India and spread to Eastern cultures before being practiced in other parts of the world.
Meditation is not a religion, but more of a philosophy, which can be practiced on one`s own, or in a group.
It is a technique which uses what the body already possesses, which is the power of the brain and thought processes, and the importance of breathing effectively, which charges the body with life giving oxygen whilst ridding it of impurities and carbon dioxide.
REMOVE STRESS and PROMOTE RELAXATION:
By focussing the body`s function to a basic level which revolves around deep breathing, and slowing down racing thoughts, it also relaxes the body by releasing tension, which is a result of excess stress and anxiety, which manifests itself by muscles becoming tight and the heart rate increasing.
Carried out effectively, meditation brings about a feeling of detachment and an elevation of mood, which reduces anxiety and brings about a feeling of well being.
As the population seems to be suffering from an increase in anxiety related disorders which often end up becoming depressive, it has meant an increase in the prescription of medications.
Whilst perhaps helping in the short term, these medications are chemical in origin, and do not get to the root of the problem.
IN CONTROL:
Meditation is a way for the individual to be in control, by minimizing the stressful thought patterns which come from the brain and manifest in tension and anxiety.
Meditation carried out regularly, i.e. daily, can show a significant improvement in mental and physical health after a few weeks.
The individual may feel calmer, happier, more relaxed with reduced stress levels, and an improved sleep pattern.
Meditation can help to lower blood pressure, and body inflammation which helps the immune system.
Being able to actually meditate requires a bit of practice and discipline.
If you are new to it, don`t expect it to work straight away.
Obviously if an individual has high stress levels and feeling anxious, it will be difficult to slow down and allow the body to relax whilst reducing thought processes, (hence the wide usage and reliance on chemical medications).
TRANSIENT THOUGHTS:
The first thing to do is find an appropriate place to meditate. It should be quiet with no distractions, and the individual should feel comfortable and secure.
There are two important things to master for effective meditation.
1) Breathing in deeply and slowly through the nose and exhaling slowly through the mouth.
2) Consciously relaxing muscle groups throughout the body where tension is stored, starting with the feet and working up through the body, including arms, hands and fingers, to reach the neck, face and scalp.
Depending on the type of meditation, as there are several, the next thing is to minimize thought patterns.
Our brain constantly manufactures hundreds of thoughts throughout the day..
Some may be relevant, others may be manufactured with no real significance.
Thoughts are transient images or feelings, usually lasting only seconds, which can appear and disappear depending on what is stimulating the brain.
The more thoughts one has, particularly of a negative or stressful nature, the harder it is to eliminate them.
However, with a bit of practice it can be done.
Initially, concentrating on a particular restful image or sound, may be enough to distract stressful thoughts and allow relaxation to begin to take place.
Others may find that they can visualize a "line" of thoughts and gradually slow them down to just a few.
Whichever method works best will be the one which can enhance the feeling of well being.
It is important to set time aside for meditation as rushing it or not doing it on a regular basis, becomes a bit of a waste of time and effort.
STARTING OUT:
If starting out, it may be beneficial to either join a class, or have one to one support.
This can be reassuring and beneficial as any issues with relaxation and breathing can be ironed out.
However, if that is not possible, there are many excellent videos available on You Tube and through some charitable organizations, such as Headspace, which will give guidance through the process.
The trick is "to let go" and allow the body to find its own way as breathing deeply and eliminating thoughts are perfected.
A pleasant feeling of well being and elevated mood should result.
Remaining in this relaxed state depends on how long you feel the meditation should last, but it should be as long as you feel the benefit and be aware of reduced stress levels.
SMALL SPELLS OF MEDITATION:
As an individual becomes proficient at effective meditation, they will find that they can take little spaces in the day and relax the body by breathing deeply and reducing thought patterns.
This is enormously helpful before any stressful situation, such as an exam, an interview or important appointment.
It brings a literal meaning to "taking a deep breath".
CHOICES:
There are several types of meditation which will depend on what the individual wants from it and how proficient they might be.
For those who already practice meditation, they will know which type and which level suits them.
For beginners, who are starting out, they will want the simplest and most effective form such as a Guided Meditation when someone talks through the different stages, either through a class, teacher, video or podcast.
It is helpful as it gives a bit of structure to an unknown practice, and feels reassuring.
Other forms of meditation are:
Mindfulness meditation
Focused meditation
Mantra meditation
Visualization meditation
Transcendental meditation.
In my next blog, I shall touch briefly on some of the other forms of meditation, and why they have differences.
In the meantime, if you feel meditation would be beneficial, follow up some of the suggestions that have been given, do a bit of research and give it a try.
Personally, meditation has been a game changer, and has made such a positive difference to my daily life.
DISCLAIMER:
As with any new practice which may affect you mentally or physically, consult a health professional if an individual has any health issues or concerns.
Meditation is not being advocated as a cure or treatment for mental and physical problems, but does have a high success rate of reducing stress and promoting relaxation .
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