According to Lord Krishna ‘we are not this
body, but a spirit soul and His part & parcel’. Just as our body needs food
for its sustenance and nourishment, we the eternal soul also need food for our
satisfaction and nourishment. But how do you get it? Meditation is the answer. ‘Meditation
allows the mind, the body, and the spirit to break away a bit from everything
that’s going on mentally, emotionally, and physically, and it also helps the
body to relax’.
What
is Meditation?
Meditation is a technique used for thousands
of years to develop awareness of the present moment. It is a simple process of watching
your mind, not fighting with the mind, not trying to control it either. It is a
part of yoga, which deals with mental relaxation and concentration. Here
attention is focused on thoughts and breath. Being aware of breathing
automatically controls the thought process and thus relaxes mind completely.
Meditation may offer a solution to the growing
need to reduce stress in the midst of busy schedules and demanding lives.
Why
Meditate?
Since the eternal soul is part and parcel of
Lord Krishna it gets nourishment when it gets connected with Him. This is
called Union Yoga. Just as a spark of fire remains fiery as long as it is near
this source of fire, otherwise it turns to ashes, similarly we spiritual beings
will be happy and satisfied if we remain in union to our source -Lord Krishna. Just
as a fish cannot stay without water whatever comforts you may give it, we
cannot be satisfied in spite of luxuries of life unless we are connected to our
real object of love - Lord Krishna.
Types
of Meditation:
1. Mindfulness
Meditation:
Mindfulness Meditation is the
most popular and researched form of meditation, which originated from Buddhist
teachings. In this form of meditation, you pay attention to your thoughts as
they pass through your mind. You just observe and take note of their patterns. It
is a mental training practice that teaches you to slow down racing thoughts,
let go of negativity, and calms both your mind and body. It involves deep breath
and awareness of body and mind.
This practice combines
concentration with awareness and is good for people who do not have a teacher
to guide them, as this can be practiced even if you are alone
2. Spiritual
Meditation :
Spiritual Meditation is used
in nearly all religions and spiritual traditions and focuses on developing a
deeper understanding of the spiritual and religious meaning and connection with the
higher power. “A Spiritual Meditation is a meditation practice you partake with
the desire to connect with the Higher Power, the Universe, GOD, your highest
self” Jen Alico, a certified meditation coach.
Spiritual Meditation can be
practiced at home or place of worship and is beneficial for those who seek
spiritual growth and a deeper connection with the higher power. It makes you
realize the eternal truth and let go of all that had happened and will happen.
3. Focused
Meditation:
Focused Meditation involves concentration, using any of the five senses. You can focus on something
internal, like your breath, or you can even bring external influences to help
focus your attention e.g. counting mala beads, staring at a candle flame, moon-gazing, etc. Though it seems simple in theory, it can be difficult to hold
focus for longer than a few minutes at first. Also called ‘focused attention
meditation’ it can be a useful tool for people who want to try using meditation
for stress relief.
As the name suggests this
practice is ideal for anyone who wants to sharpen their focus and attention.
4. Mantra
Meditation:
Mantra is a Sanskrit term
with ‘man’ meaning mind and ‘tra’ meaning release. Prominent in many teachings
including Hindu and Buddhist traditions, this type of meditation uses a
repetitive sound to clear the mind and ‘OM’
is the most common word. Some people find it enjoyable as they find it easier
to focus on a word then on their breath, while others enjoy feeling the
vibrations of the sound on their body.
This is also a good partake
for people who don’t like silence and enjoy repetition. Benefits include
increased self-awareness, reduction in stress, and a greater sense of calm and a more positive outlook.
5. Progressive
Relaxation:
Progressive muscle relaxation
is a relaxation technique that helps you release the tension you’re holding in
your body and feel more relaxed and calm. It is a practice aimed at reducing
tension in the body and promoting relaxation. This form of meditation involves
slowly tensing and then relaxing one muscle group at a time throughout the
body. It may also encourage you to imagine a gentle wave flowing through your
body to help release tension. A relaxation technique that helps you release the
tension you are holding in your body and feel more relaxed and calm.
6. Vipassana
Meditation:
An ancient tradition that
means to see things as they are. Vipassana is the most ancient technique of
meditation and has been taught in India for more than 2500 years. The goal is self-transformation through self-observation. Vipassana meditation is the practice
of observing the subtle sensations throughout the body without reacting to
them. The practice aims to calm and focus the mind through a spiritual code of
silence and promises an increase in increased awareness, self-control, and peace
and is found to be effective to reduce the severity of depressive symptoms
significantly.
Vipassana meditation should
be done at a quiet place with a straight back and legs crossed.
7. Chakra
Meditation:
Chakra is a Sanskrit word
that translates to ‘wheel’. Chakras refer to the centers of energy and
spiritual power in the body. There are 7 chakras and each chakra is located at
a different part of the body and each has a corresponding colour. Chakra
meditation is made up of relaxation techniques focused on bringing balance and
wellbeing to the chakras. By practicing Chakra meditation we cleanse and
balance out the energy of the Chakra system. It is all about focusing on each
chakra to control and restore the energy that flows through them.
Some people use crystals
colour coded for each chakra to help them concentrate during meditation.
8. Yoga
Meditation:
Yoga meditation dates back to
ancient India. There are a wide variety of classes and styles of yoga, but they
all involve performing a series of postures and breathing exercises meant to
promote flexibility and calm the mind. Yoga has elements of meditation built
right in a connection between mind, body, and breath. Yoga’s incorporation of
meditation and breath can help improve a person’s mental wellbeing and its
regular practice creates mental clarity and calmness, increases body awareness,
relieves chronic stress patterns, relaxes the mind, and sharpens concentration.
Why
Meditation is important?
According to Mayo Clinic, “Meditation can give
you a sense of calm, peace, and balance that can benefit both your emotional
well-being and your overall health. And these benefits don’t end when your
meditation session ends. Meditation can carry you more calmly through the day
and may help you manage symptoms of certain medical conditions. Meditation is
important in the sense that it may clear away the information overloads that
build up every day and contribute to your stress.”
How
to Meditate?
It is stated in Bhagvad Gita that in this age
of quarrels and hypocrisy no method of meditation will work except meditation
on the sound vibration of the Holy Name of God- to be specific Lord Krishna. It is
advised by Lord Himself that one should everyday practice reciting His name
and focus one’s mind on hearing this sound vibration of Lord Krishna. This
process is called ‘mantra’. The Sanskrit word mantra means ‘manah trayate iti
mantra’ or the divine sound vibration which delivers the mind is called
‘mantra’.
Make
yourself comfortable before you meditate:
Ø Choose a quiet and peaceful
atmosphere: Meditation should be practiced in
a peaceful location as this will enable you to focus and avoid external distractions.
Ø Wear comfortable clothes:
Avoid wearing tight clothes and try to wear loose clothing while meditating and
remove your shoes.
Ø Fix up time duration:
You should decide how long you are going to meditate. Beginners can start by
doing as little as 5 minutes once a day.
Ø Sit in a comfortable
position: It is very important that you are comfortable
while you meditate. Traditionally meditation is practiced by sitting on a
cushion on the ground in either a lotus position or a half-lotus position.
Ø Close your eyes: It will help you avoid visual distractions.
Inputs & pics courtesy Google, Wikipedia, Unsplash, 123Free Vectors.com
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