Where did meditation begin?
What images does your mind bring up when you think of the word meditation? Perhaps images of the Buddha or Yogis, maybe a peaceful beach or mountain side. Whatever the case, it probably brings up the sense of peace or contentedness. The history and origin of meditation is difficult to track as noted in an article by positivepsychology.com/history-of-meditation/ entitled 'The history of meditation: Its origins & timeline', which states "when trying to trace the roots and origin of meditation, we admit that we simply don't know, given that the origins of the oral transmission of these techniques cannot be dated with any accuracy." Though most believe it to have originated in ancient India.
Regardless of its murky origin, meditation can be utilized as a spiritual or a non-spiritual aid to help you to find clarity and peace within yourself, especially during challenging times. It need not be related to any deity as you are calling on no one but your self, some say your higher, or divine self.
What is meditation and why is it useful?
At its most basic level, meditation is a training of the mind to promote mental clarity and a deep sense of peace. It is an openness to interacting with your spirit, connecting and aligning your focus and energy to best suit your current needs. Through meditation you may gain deeper insights into your own mind and learn to be in better control of yourself, by exercising and strengthening your power of will.
Meditation establishes a connection between your conscious mind and your subconscious mind, allowing them to synchronize, creating greater harmony within.
It is best to start slow with short meditations and work your way up to longer or more in depth sessions over time.
Our goal in meditation is to attain an alpha brain wave state, which is linked to calmness, concentration and a decrease in stress and anxiety. All of which are integral in our ability to function and maintain a positive concept of self. Though we need not have 'toxic positivity', as there is nothing healthy in pretending to be happy all of the time. We are human. We have emotions, more than positive ones, and we are meant to feel them and learn from them.
Our normal or most alert brain waves, that we spend most of our waking time in, are called beta brain state which runs at a higher frequency than that of the alpha state. To achieve an alpha state, we need to lower our frequency, which is relatively easy for most people. We may slip in and out of alpha state through out the day without even noticing. Alpha state is a medium frequency brain wave pattern that induces a relaxed meditative state, which can also be used to help with falling asleep.
When you are first beginning your meditation practice, you may struggle to clear your mind, or avoid thoughts. Don't worry, it's normal and with time, you will slip into the alpha state quite easily and quickly. Like with anything, practice, practice, practice.
Give it a try!
Select a time of day when your body is used to relaxing; first thing in the morning, after work, or just before bed. Find a quiet spot where you wont be bothered or distracted.
Situate yourself in a comfortable position. You may choose to sit cross legged, lie on your back, or even do a standing meditation. (Careful if standing though, as you may sway back and forth a bit when you reach the alpha state)
Begin by slowing your breath; take a deep, slow breath in, feeling the rise of your chest as your lungs fully inflate. Hold it for just a moment, then exhale through slightly parted lips to slow the release of the breath. Repeat as many times as needed, or you may even continue this breathing pattern for the duration of the meditation.
Close your eyes. Focus on your breath and give your body a chance to slow down and relax into this time and space. Free your mind of any thoughts or anxieties and just be present in this moment.
With each breath in, imagine a soft nurturing violet light washing over you, from the top of your head to the tip of your toes, and settling around you like an aura. With each slow exhale, release any tension or negativity, letting it escape your body through your breath. Breathe in, pulling the violet light over and into you through our breath, filling you with peace and tranquility, and breathe out, releasing any stagnant or stuck energy that no longer serves you.
Again bring your focus back to your slowed breath and being present. Tell your spirit, mind and body to relax and just be. You have slowed your brain waves to the alpha state.
Once you have reached the alpha state, take advantage of this frequency and just sit quietly looking within, or use it to ask your subconscious questions. The answers may not come immediately but you will uncover them eventually with continued practice.
Some people find it helpful to pick something to focus on each and every time you go into the alpha state. Eventually just by the thought of the item you picked, or the sound of the item (singing bowl, chanting OM) will be enough to put you into alpha almost immediately. Chanting OM is powerful in helping to reach and maintain the alpha state also, and has been linked to a variety of positive health effects. Music may be a helpful tool to decrease brain waves, aiding in achieving the alpha or theta states(Theta is an even deeper meditative/hypnotic state). Soft instrumental music or nature sounds help to usher in feelings of peace and contentment while meditating, even burning incense can help, anything that pleases the senses.
Reawakening your senses
When you have completed your meditation, slowly bring your awareness back. Wiggling your fingers and toes, tensing then releasing your muscles, or having a big stretch will all help to bring you back to your alert state. The more often you practice, the deeper and longer you will be able to meditate. Start with short 3-5 minute sessions, and gradually increase your meditations as you become more comfortable with the practice.
Conclusion
I hope you have found this article engaging and informative. Meditation can be practiced daily or once or twice a month, or year, it depends on your personal needs and comfort level. You can have longer meditations, up to 40 minutes if desired, but I would encourage more frequent and shorter meditations, at least to start. If you have found this information useful, please leave a comment or share it with someone who would find value in it. In helping each other, we help ourselves.
Take good care. Love yourself, love each other.
I believe that meditation is very important I am a peer support specialist specialist in addiction and I am a pastor and meditation is very important for a pastor that's is working on a sermon or anything he prays about it and meditation is part of it very much so I am always looking to get better at meditation can u plz teach me more