Meditation is a centuries-old practice that has stood the test of time. Today, it’s practiced all around the world and has become a powerful natural remedy for stress, anxiety, depression, and trauma symptoms.

To experience meditation in all its glory, you need to know more about the practices’ origins and goals.

Today, let’s dive into meditation, its benefits, and how you can get started on your journey to finding inner peace. 

Introduction to Meditation

Meditation is a mindfulness technique that uses mental and physical processes to guide people toward clarity, concentration, and self-awareness.

It’s a mental care routine with emotional, physical, and spiritual benefits. It’s also becoming exceedingly popular as a way to de-stress from the struggles of the modern world. 

Origins and History 

Meditation originated in India, during the Vedic times, with the earliest written record noting meditation as far back as 1500 BCE. Even though this is the first written account, it’s safe to assume Indians were practicing meditation long before it was officially chronicled. 

Meditation was part of the Vedic text, specifically the Ayurveda, or the Science of Life. It was a large collection of natural healthcare remedies, including guided meditation, yoga, and Mantra.

According to the text, meditation is a way for humans to connect to their inner Self. 

Besides the Vedic texts, meditation has cropped up in societies all around the world throughout history. Ancient China, Greece, Celtic nations – all these groups had forms of meditation that used similar practices as the Vedic text’s meditation. 

For centuries, meditation quietly spread throughout the Middle East, Asia, and Europe. But it was during the late 1980s that it became a global phenomenon and the first Vipassana meditation center was established outside India. 

Today, you can practice all types of meditation through apps and online courses, and by visiting local medication centers. 

Types of Meditation Practices

Meditation encompasses a whole range of techniques that form part of different types of meditation. Here’s a quick overview of the most common types of practices. 

Guided Meditation

Easily the most popular form of meditation today, guided meditation is when a meditation session is led by another party. This is usually another person, whether an instructor or a pre-recorded video. 

Guided meditation is easy but powerful and a great way for beginners to get into the practice. The guide will help you engage your senses, relax your body, and use visualization tools to put your mind in a happy place. 

Discover the transformative powers of guided meditation by delving into our in-depth featured post.

Mindfulness Meditation

Another popular option is mindfulness meditation, which aims to clear the mind and offer meditators control over their thoughts – particularly stressful ones. 

During mindfulness meditation, you repeat calming words and affirmations to work through painful feelings like doubt, fear, and self-loathing. 

Yoga

Next, we have Yoga. While many consider these two practices separate, there are many connections between Yoga and meditation. Yoga uses a more physical approach while incorporating meditation techniques. 

With Yoga, you learn how to breathe through a variety of stretches. It forces you to focus on your body and breathing, a great method for people who struggle to stay in the present and get absorbed by worries of the past and future.

Mantra Meditation

Mantra meditation is an old Hindu and Buddhist practice that uses sound instead of visualization. You focus your mind on a repetitive sound. The most common is the iconic “om” or “aum”. 

Mantra meditation is a good option for people who don’t like silence or who struggle to focus on their breathing when meditating.

Qigong Meditation

Qigong is a Chinese meditation method that combines breathing techniques with movement to promote relaxation and energy movement through the body. It’s also known for building and improving balance. 

Transcendental Meditation

Similar to mantra meditation, transcendental meditation is a newer meditation that focuses on repeating mantras. However, unlike mantra meditation, transcendental meditation mantras are repeated silently. It’s also practiced twice a day. 

Vipassana Meditation 

Vipassana is a medication technique with a focus on the philosophical. Through Vipassana breathing techniques and intense concentration, you’re encouraged to examine yourself, the nature of reality, emptiness, and yourself without the ego. 

Progressive Meditation

Also known as body scan meditation, progressive meditation teaches you how to scan your body for pain and how to progressively release tension. It’s especially great for people struggling with stress, tension, and chronic pain.

Loving-kindness Meditation 

As the name suggests, this meditation technique hopes to foster love and kindness. Using affirmations, prayer, and deep breathing, this method is all about opening yourself to love and sending love to those around you. 

The Powerful Benefits of Meditation

Now that we know more about meditation, its history, and the most common types, let’s examine all the powerful benefits of meditation. 

Physical Health Benefits

Stress is the silent killer. While mental, it manifests in physical health problems like high blood pressure, obesity, and diabetes, to name a few. Reducing stress is paramount for good physical health. 

Meditation is a very effective at-home treatment for stress. Mindfulness, breathing, stretching, and staying in the present are all great for your mental health, which is then reflected in your physical health. 

Not only does meditation reduce stress, but it also relaxes the body and promotes better sleep. This leads to higher energy levels and better bodily function. Getting more sleep is also effective at reducing stress. 

Once you’re sleeping better and feeling less stressed, you’ll notice a marked difference in your overall physical well-being. 

Mental and Emotional Well-being

Meditation is a powerful tool for improving mental and emotional well-being and working through painful feelings and past traumas. 

First, it’s effective at improving concentration and mental clarity. This is especially important in the 21st century. Our attention spans and the ability to focus have been significantly reduced with the rise of social media. 

Meditation can serve as an effective course of treatment. It encourages you to focus your breathing, attention, and intentions, without relying on outside stimuli. Like any muscle, flexing and working your concentration can help you improve it. 

Beyond concentration, meditation is great for people struggling with anxiety and depression. A lot of our mental load comes from the inability to let go or step back. When the mind is overwhelmed with worries, it’s almost impossible to be happy. 

Meditation offers respite and teaches us how to take a step back, gain perspective, and breathe. It provides much-needed clarity. Meditation methods like body scan meditation are also great for relieving the tension caused by anxiety and depression symptoms. 

Cognitive Enhancements

Meditation is a very cerebral practice and engages various parts of the brain, which leads to powerful cognitive enhancements.

One of the most notable areas of improvement is memory enhancement. Regular mediation has been linked to improved memory, especially in older people who are losing brain function from age. Through intentionally engaging the mind with meditation, it’s possible to keep your memory-related functions sharper for longer. 

Meditation also improves neuroplasticity, the brain’s ability to form new pathways and maintain its cognitive functions. Mediation taps into the brain’s neural pathways and has a positive effect on learning and information processing.

Lastly, meditation encourages broader thinking and improved creativity. Meditation takes away many of the limiting factors we place on ourselves, creating a mental space that is open, free of judgment, and boundless. 

This boosts creativity and encourages critical thinking. Many people solve complex, years-long problems through meditation because their thinking isn’t clouded by their usual worries. It’s a powerful way to grow your mental abilities. 

Spiritual Growth and Self-awareness

One of the greatest benefits of incorporating meditation into your life is how much it’ll teach you about yourself. 

Meditation is deeply intimate. It uses non-judgemental and relaxed internal exploration to deepen self-awareness and introspection. You’ll learn more about yourself, your values, and why you’re struggling with the issues you’re currently dealing with. 

It’s also an amazing way to work through unpleasant thoughts and feelings, partially those related to past events that caused trauma. 

Meditation is a deeply spiritual experience. Whether you’re religious or not, it’ll deepen your understanding of yourself, the world, and your role in it. 

When you combine a deepening sense of self, self-awareness, and spiritual awareness, personal development naturally follows. Through relaxation and love, you’ll notice your perspective and goals shift and grow toward ideals that are in harmony with your true wants and needs. 

Meditation in Daily Life: 6 Tips for Integrating Meditation Into Your Daily Routine

Meditation offers many life-changing benefits. It’s also very easy to get started. So why not incorporate meditation into your daily routine? 

If you’re interested in making mediation part of your life, use these practical tips to get started. 

1. Start Small 

As with any new habit, start small. Don’t overwhelm yourself by trying an hour-long meditation practice twice a day. Accept that you’re a beginner and give yourself and your schedule time to adjust to the new habit. 

Choose a simple, beginner-friendly meditation like guided meditation, and start with 5 to 20-minute sessions. If you need more, that’s okay. Go ahead. But don’t beat yourself up if you struggle to sit still for 5 minutes. 

It’ll take time for your body and mind to adjust and stressing over how much you’re doing will take away from the amazing benefits. 

2. Incorporate It Into Your Schedule 

The best way to stay consistent in a new habit is to put time aside every day for the new habit. Mediation is the same. 

First, take a moment to consider what you need from meditation. Do you need tension relief for better sleep? Do you want something in the morning to relieve work-related anxiety? Once you know what your meditation intentions are, you can choose the right time to do it. 

From there, set an alarm. Give yourself enough time to get relaxed and fully absorbed. Fortunately, meditation sessions don’t need to be long. If you’re busy, don’t worry. Plug a meditation session in whenever you have a few minutes to yourself. 

3. Use Online Resources 

The internet has been great for meditation. It’s made it easily accessible and there are hundreds of amazing free resources available online. 

You can choose from dozens of apps with guides that can teach you how to get started with meditation. Or, you can check out the thousands of free meditation guides and sessions free on YouTube. You can also take your pick of ambient soundscapes and binaural beats to help you relax into your meditation. 

4. Create The Right Environment

Remember, meditation is all about calming the mind. To help you get the most out of your mediation, make sure your environment aligns with your goals. 

So, change your surroundings. Turn off any distracting sounds. Keep the lights dim. Close your bedroom door and ask your family for 10 minutes of privacy. You can even light a candle or two if it’ll help you relax. Do whatever you think will make your meditation easier and deeper. 

5. Be Consistent But Forgiving 

Earlier, we mentioned setting an alarm and we stand by it. Setting time away every day to do your meditation practice is a surefire way to stay consistent. It’s also important to push through the days when you don’t feel like it. 

However, don’t beat yourself up if you skip a day or two. Meditation is about acceptance and compassion. Being hard on yourself for not meditating won’t help you find inner peace. 

Instead, try your best and forgive yourself for the days you don’t meditate. Let it go and start again when you’re ready. 

6. Focus On Your Breathing

Whatever meditation practice you choose, there will be a big focus on how you breathe, from where you breathe to how long you breathe. It’s going to be a bit of a challenge at first and that’s okay. 

Don’t rush yourself. There is a learning curve and you should give yourself time to adapt. Rather take it slow, focus on getting your breathing right, and don’t hesitate to pause and start again. 

Remember, meditation is a personal experience. You can make it your own. 

Overcoming Common Meditation Challenges

Getting into the swing of things will take some time. If you find yourself struggling with any of these common issues, here’s how to overcome them. 

Meditation Boredom

Sitting still for a few minutes with nothing to distract you can be boring, especially as a beginner. And the truth is, even if you’re experienced, there will be days where you might struggle to focus. 

When you get bored, accept it. Examine the feeling, let your thoughts flow, and try to determine the root cause of the feeling. Oftentimes, boredom during meditation is the symptom of burnout and anxiety. 

Lastly, if the boredom has no deeper issue attached to it, just wait it out. As you gain more experience and improve your cognitive function, you’ll notice even hours can pass in seconds. 

Constant Internal Monologue 

One of the biggest struggles beginners deal with is quieting their minds. Not thinking can feel like an impossible task. And the truth is, for many of us, it is. 

Fortunately, you don’t need to have an empty mind to meditate. As long as you are aware of your thoughts and working on your breathing, you’re meditating. 

In these moments, when your thoughts are racing, follow them. You’ll discover hidden struggles and aspects of yourself begging to be explored. 

Restless Body 

Similar to racing thoughts, a restless body and impatience are also common with beginners. When you’re struggling with focus, all you need to do is shift your thoughts. Instead of focusing on how impatient and restless you are, concentrate on your breathing. 

As you gain experience, you’ll notice your body and mind calming faster. 

Feeling Uncomfortable 

Engaging your core muscles during meditation can be uncomfortable. Developing those muscles will take time. 

Until then, keep your back straight by leaning against a couch or bed. If it’s still hard, tuck a pillow between your back and the rest. If you’re meditating to fall asleep, don’t hesitate to lie on your back. 

Scientific Insights on the Power of Meditation

As with many naturalistic approaches to healing, there is some skepticism. How can breathing and thought patterns have such a huge effect on our mental and physical well-being? 

Fortunately, scientific interest in meditation and its benefits have skyrocketed, and many studies offer empirical evidence to support the health claims of medication enthusiasts. 

Here are prominent modern studies that have provided amazing insight into meditation and how it affects the human body: 

• A 2018 Harvard study found that meditating for only 15 minutes a day affects the genes that regulate blood sugar, circadian rhythm, and inflammation, and can lower your blood pressure. 
• This 2014 meditation study confirmed that meditation is effective at reducing psychological stress and stress-induced inflammation. 
• A 2018 meditation study found a positive link between meditation and addiction management, including food cravings and binge eating. 
• There is a positive link between mediation and reducing emotional and physical pain, specifically chronic pain. 

Conclusion: The Path Forward

As you can see, meditation offers many life-changing benefits, including better physical and mental health, improved emotional well-being, enhanced cognitive function, spiritual growth, and self-awareness. 

The best part? These aren’t anecdotal claims. There are a host of studies that support the benefits you can find with consistent meditation. 

Don’t let this opportunity go, especially with so many free resources available. Incorporate meditation into your daily routine and experience the joys that come with it. 
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