The Cambridge dictionary defines meditation as “the act of giving your attention to only one thing, either as a religions activity or as a way of becoming calm and relaxed,” or “serious thought or study, or the product of this activity.” Meditation can involve focusing, relaxing or pondering.
When we meditate, we are dedicating a certain amount of time and effort to being as mindful as we can.
How does meditation improve physical and emotional health?
Meditation is becoming increasingly popular as more and more people discover its wide-ranging benefits. It acts on areas of the brain that modulate the autonomic nervous system, which governs such functions as digestion and blood pressure—functions heavily affected by chronic stress. Through its physiological effects, meditation has been found to effectively counter heart disease, chronic pain, and other conditions. It is also valuable in improving emotion regulation.
Things to do when you meditate
- Think about what you want to achieve with your meditation.
- Find a distraction-free area to meditate in.
- Choose a time when you’re comfortable.
- Have a timer at hand.
- Sit on your cushion or chair with a straight back.
- Tilt your chin as though you’re looking downward.
- Keep your mouth closed as you breathe.
- Focus on your breathing.
- Observe your breath, but don’t analyze it.
- Bring your attention back to your breath if it wanders.
- Don’t be too hard on yourself.
how do we meditate?
One of the hardest things to get to grips with when you first start meditating is the ability to slow your pace from all the stresses around you and relax.
I still find it challenging sometimes to stop thinking about certain things that have happened recently that are on my mind while I’m meditating but how do you know when you are meditating correctly?
- Hearing distant sounds, and while you shouldn’t focus on those sounds during meditation you’ll think about them later.
- Being more sensitive to smells.
- Hearing your heartbeat or breathing louder than you have before. You might be aware of the sound your heart makes beating in your chest.
- Becoming aware of feelings in parts of your body you’ve not noticed before. Such as little muscle spasms or even the blood pumping around your body.
Some of these things will last after you’ve finished meditating too. You might even feel a little light-headed or “fuzzy” headed afterward.
If you are able to reach that state of mind, whether it’s every time you meditate or just sometimes, you’re meditating correctly.