How to do Meditation for Beginners? Benefits of Meditation

                                    Meditation is the state of Thoughtless Awareness.

How to do Meditation At Home for beginner Girl doing meditation in the garden
How to do Meditation

     How To Do Meditation for Beginners At Home

                          First find a place which is not too noisy and crowded, where you will not get disturbed. Second wear something comfortable clothes. Too tight cloths will distract you.

                           For meditation your posture must be comfortable and relax. Seat in comfortable posture or pose. I prefer 'Lotus pose' (Padmasana), ‘Half lotus pose’ and 'Thunder-bolt pose'(Vajrasana) for meditation. Take any Mudra (hand gesture) you like for meditation. I prefer Dhyan mudra and Gyan mudra for meditation. You can meditate sitting on the ground or chair or on Yoga Mat. Now close your eyes and take couple of deep breath to get and feel more relax. Don’t chant any mantra or pray.

                           Concentrate on your breathing or internal sound like Heart beat. Stop your thinking and thoughts. When your mind is distracted because of thoughts, gently recognize that you have been distracted and bring back your attention on when you are inhale and exhale. Don’t follow your thinking, it leads you to the question. Therefore, Don’t stick to the question and thinking. Focus when you are inhaling and exhaling.
                           Many people think meditation means a concentration on particular object, but its not. Concentration is the only first step in meditation, then you reach at the new state of mind, that state called as "Meditation" i.e. "Thoughtless Awareness" Or “Zero Thinking”.

Note :- You can Meditate anytime - anywhere you want, try to meditate on Yoga Mat.

Benefits of Meditation

1. Reduces Stress -

                Stress reduction is a standout amongst the most common reasons individuals try meditation.
Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This hormone produces a considerable lot of the harmful impacts of stress, for example, the release of Cytokines. Cytokines are inflammation-promoting chemicals.

                This can disrupt sleep, promote depression and anxiety, increase blood pressure and make you feel fatigue and lazy thinking.
                In an eight-week study, a meditation style called "Mindfulness Meditation" decreased the inflammation reaction caused by stress.

2. Promotes Emotional Health

               A few types of meditation can likewise prompt an enhanced self-image and more inspirational point of view. Two studies of Mindfulness Meditation discovered diminished depression in more than 4,600 adults.

              One study took after 18 volunteers as they practiced meditation more than three years. The study found that participants experienced long-term decreases in depression.
Inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, which leads to depression. An audit of a few studies recommends meditation may reduce depression by decreasing these inflammatory chemicals.

             Another controlled study compared electrical activity between the brains of people who practiced Mindfulness Meditation and those who did not. Those who practiced meditation shows measurable changes in activity areas related to positive thinking and optimism.

3. Controls Anxiety

Less stress means less anxiety.
           An 8 week study of Mindfulness Meditation helped volunteers reduce their anxiety.
           It also reduced symptoms of anxiety disorders, such as phobias, paranoid thoughts, obsessive-compulsive behaviors, social anxiety and panic attacks.

           For example, yoga has been proved to help people reduce anxiety. This is because of benefits from both meditative practice and physical activity.

4. Improves Self-Awareness

            Some types of meditation may help you a stronger understanding of yourself, helping you grow into your best self.
            Self-inquiry meditation aims to help you to develop a greater understanding of yourself and how you relate to those around you.

5. Increase Attention Span

            Focused-attention meditation is like weight training-lifting for your attention span. It helps to increased in the attention span on particular object or thing.
            An 8 week study on Mindfulness Meditation course helped and found it improved volunteers ability to reorient and maintain their attention.

            A similar study showed that human workers who routinely practiced Mindfulness Meditation remained focused on an on given task for longer.
            These workers additionally remembered details of their tasks better than their associates who didn't practice meditation.

6. Reduce Alzheimer The Age-Related Memory Loss

           Meditation improves attention and clarity of thinking that helps to keep your mind young.

           Different - different 12 studies found that multiple meditation styles increased attention, memory and mental quickness in older volunteers.

           In addition to the age-related memory loss, meditation can also improve memory in patients with dementia. It also helps to control stress and improve mood.

7. It can Generate Kindness

          Some kind of meditation particularly increases positive feelings and actions toward yourself and others too. These type of meditation also known as Metta or loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself. This Meditation develops kindness and forgiveness. You can read more about it here, loving-kindness meditation.

          One study of 100 adults assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.
          In other words, the more effort people (you) put into Metta meditation, the more positive feelings they experienced.

          Another group of volunteers research showed that the positive feelings develop through Metta meditation can improve social anxiety, reduce marriage conflict and help anger management. These benefits also appear to increased over time with the practice of loving-kindness meditation.

8. It Helps to Fight Addictions

         The mental discipline you can develop through meditation may help you to Fight any Addictions by increasing your self-control and awareness of mind and brain function that triggers for addictive behaviors.
         Study has shown that meditation helps people to increase their willpower, control their emotions, redirect their attention and increase their understanding of the main causes behind their addiction or addictive behaviors.
         Meditation also helps you to control food cravings. A study of 14 volunteers proved Mindfulness Meditation helps in reducing emotional and binge eating.

9. Improves Sleep and Recovery time

         Almost half the population of earth struggles with insomnia at some point. One study conducted between two groups, in which one group practicing mindfulness-based meditation while the other didn't.
         The volunteers of first group who practice meditation fall asleep sooner and stayed asleep longer, compared to other group volunteers who didn't meditate.
         Meditation helps in relax your body, releasing tension and quickly bring you in a peaceful state in which you're more likely to fall asleep.

10. Helps to Control Pain

         Your state of Mind is associated with your perspective, and it can be lifted in stressful conditions.
For instance, one study utilized practical MRI strategies to watch brain cerebrum activity as participants experienced a painful stimulus. A few participants practiced four days of Mindfulness Meditation training, while others did not.

         The meditating patients showed increased activity in the brain centers cerebrum known to control pain. They additionally revealed less sensitivity to pain.

11. It Can Decrease Blood Pressure

         Meditation can also improve physical health by reducing stress on the heart. Because of High blood pressure the heart works harder to pump blood, which can lead to poor heart function.
High blood pressure also causes atherosclerosis or narrowing of the arteries, which can lead to heart attacks and strokes.

         A study of 996 participants found that when they regularly practiced meditation, it reduced their blood pressure by about eight points, on average. This was more effective among older volunteers above 30 age and those who had high blood pressure problem.

         A research concluded that several types of meditation produced similar improvements in blood pressure. Meditation helps to control blood pressure by relaxing the nerve signals that coordinate heart function, tension in blood vessels.

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