Meditation
What Is Meditation
Meditation is simple but powerful. The essence of mediation is to bring awareness to the present moment by observing something to anchor you in it. It is a vital starting point for those seeking to ascend towards their best selves. At its essence, meditation is the art of training your mind, much like an athlete hones their body. It's a practice that invites you to breathe deeply, focus your thoughts, and delve into the depths of your consciousness. It's not about emptying your mind of thoughts – rather, it's about observing them, like a mountaineer studying the terrain.
Through meditation, you develop an intimate relationship with your thoughts, emotions, and the present moment. It's not just about relaxation; it's about awareness and self-discovery. The journey upwards begins inwards, by simply being still, paying attention to your breath, and letting go of the mental clutter. Anapanasati meditation is the most common practice of meditation and this involves becoming fully aware of the breath as you inhale and exhale. During this practice the mind will begin to wander and think of other things, causing the attention and awareness of breathing to be lost. This may not be noticed for minutes at a time until you become aware again that you are no longer focused on the breath. At this point, you return to it and continue to focus on breathing again.
Why You Should Meditate
Meditation has many benefits. The main purpose of this practice is to create space between you and your thoughts. You are not your thoughts, you are the one that sees them. This is an incredibly powerful realisation as it allows you to not be at the mercy of your mind. The thoughts have no power over you. They are like clouds floating through the sky, leave them alone and they will soon drift away, allowing you to be completely unaffected and remain in whatever state of mind you desire.
On the other hand, become involved in the thoughts, believe them, anticipate the future, and regret the past and your attention will be lost in a never-ending dream of thinking. An addiction most of the world suffers from today is the addiction to thinking. Gaining space between you and your thoughts allows you to see them clearly and they will continue to have less hold over you in life. This means you can react better to situations and have more clarity and peace in your life.
You will no longer suffer from over-excessive thinking but have an ever-growing stillness and presence within you that permeates your outer life. Now, the fascinating part is what science tells us: The path of meditation isn't just a spiritual quest; it's backed by hard data. Studies reveal it reduces stress, enhances focus, and fosters emotional well-being. So, as you explore this path, remember, that meditation is your compass, guiding you higher on Mount Evolve, towards the summit of your best self. It's the foundation upon which you'll build your ascent to greatness.
"There is only Now. Nothing has happened in the past; it happened in the Now. Nothing will happen in the future; it will happen in the Now." - Eckhart Tolle
How to Meditate
Embarking on your path of meditation, you'll discover various ways that can lead you closer to the summit of self-improvement. These diverse practices are like different trails up the mountain, each offering a unique perspective and experience. Here are some intriguing avenues for your meditative journey:
Mindfulness Meditation
This is the main meditation, well-tried and trusted. It involves being fully present and observing thoughts without judgment.
Guided Meditation
Think of this as having a seasoned guide on your expedition. You follow their instructions, visualising scenarios that inspire and relax you, such as a serene forest or a beach at sunset.
Transcendental Meditation
This is like taking the high road, where you repeat a specific mantra to transcend ordinary thought and enter a state of deep awareness.
Yoga Nidra
Yoga Nidra is a form of guided relaxation, where you lie down and follow verbal cues to reach a state of profound relaxation and self-awareness.
Loving-Kindness Meditation
As you ascend, this practice encourages you to send out feelings of love and compassion, not only to yourself but also to others.
Chakra Meditation
Like exploring various terrains, chakra meditation focuses on energy centres within the body. You balance and align these energy wheels, aiding in emotional and spiritual growth.
Zen Meditation
This is a minimalistic approach, like reaching a serene plateau. You sit in a specific posture, focusing on your breath or a koan (a paradoxical question), allowing insights to emerge organically.
Walking Meditation
Imagine walking a path while meditating. You synchronise your steps with your breath, creating a harmonious rhythm that deepens mindfulness.
Body Scan Meditation
This practice involves systematically scanning your body, releasing tension and fostering relaxation. It's like shedding the weight of unnecessary baggage.
Sound Bath Meditation
Think of this as encountering soothing melodies on your journey. You immerse yourself in sounds like singing bowls or nature's symphonies, heightening your sensory experience.
"There is nothing more important to true growth than to realise you are not the voice of the mind, you are the one that hears it." - Michael Singer
Learn to Watch Your Thoughts
Start by sitting somewhere comfortable. Avoid lying down as you can end up falling asleep. Once seated, pay attention to your breath. The inhale, the exhale and the spacious stillness between both. Do not try to change the rhythm of your breath, just observe it. At some point, your mind will drift off into thought. When you become aware of this, simply bring your attention back to the breath. Do not judge the thoughts you have, or your lack of attention to remain focused on the breath, just observe the process without judgement.
Don't even tell yourself you're doing well, these are all thoughts, good thoughts are still thoughts and are still taking your attention away from the breath. Sit and observe this practice for as long as you want. Work your way up to longer periods and you will find the stillness in between thoughts in your day-to-day life grows more powerful. You are beginning to bring presence into your life. Do this for 5 minutes and work your way up. Notice how you feel after.
Benefits
Increased Concentration
meditation path enhances concentration by training the mind to stay present. It bolsters attention span and cognitive abilities, allowing individuals to tackle tasks with greater clarity and efficiency.
Increased Compassion
Meditation has been shown to increase empathy and compassion by firing neuron connections to brain areas that regulate positive emotions.
Reduced Stress
Meditation is renowned for its stress-relieving effects. Regular practice can lower the production of stress hormones, leading to a greater sense of calm and reduced anxiety, much like climbers finding tranquillity before their ascent.
Enhanced Self-Awareness
Meditation fosters self-reflection and self-awareness. It enables individuals to explore their thoughts and feelings, leading to personal insight and a deeper understanding of themselves.
Improves Sleep
Meditation practices designed for relaxation promote better sleep. By calming the mind and reducing racing thoughts, it aids in falling asleep faster and enjoying more restful sleep.
Increased Mindfulness
Mindfulness meditation, in particular, encourages present-moment awareness. It helps individuals engage fully in their experiences, promoting a greater appreciation for life and a sense of inner peace.