Things You Should Know Before Embarking On Meditation
Meditation is the process or a of concentrated focus upon a sound, consistent noise like ambient noise or white noise for concentration, visualization or an object breath and movement or attention in order to improve awareness of the present moment, reduce stress, promote relaxation, and improve spiritual and personal growth. It follows a particular order, has definite principles, and produces results that can be verified.
Anyone can meditate; this is because of its positive results. For example balance, wakefulness, wholeness and the fulfillment of being human. Others include emotional, physical and mental benefits.
How To Meditate
Set some time for meditation; find a suitable place, conducive to sitting or lying down to relax your body without distractions. You can choose a quiet meditation room or an open place.
Choose the most comfortable posture to ensure that your mind and body is comfortable. A sitting position is better because lying down could easily lead you to sleep. A relaxed attitude is essential element where alertness and relaxation must be in perfect balance.
You can close eyes, look at an object or use a mantra to quiet the mind.
Types Of Meditation
Meditation is classified into various types, based on attention. Some are as follows:
Focused Attention Meditation:
This is done by focusing attention on an object. The object may be the mantra, visualization, part of the body, breath or external object. A forest with a stream or a sand beach can also be used as objects of focus. As you advance, ability to keep the flow attention on the object becomes stronger with fewer distractions.
Examples of these include: Samatha meditation, loving kindness meditation, chakra meditation, mantra meditation, sound meditation, Kundalini meditation, Pranayama and many others Chakras are the main energy centers in our bodies. They are affected by every sense, experience and feelings. In this meditation, these parts are used. The above meditations are used to enjoy a peaceful state of mind, improve health, to increase motivation and also to improve the immune system.
Sound meditation using ambient and white noises:
Sound Meditation starts with meditation on external sounds, such as calming ambient music whereby the attention is focused on just hearing, as a help to quiet down and collect the mind. The ultimate goal is to hear the sound which is a sound without vibration.
Open Monitoring Meditation:
This is where the focus of attention is open, monitoring aspects of our experience, without judgment or attachment. All perceptions are recognized and seen for what they are. They include thoughts, feelings, sound, smell, etc. Examples include mindfulness meditation and Vipassana meditation.
The attention is focused on anything in particular, but reposes on itself empty, quiet, steady, and introverted. Examples include: Self Inquiry meditation and Mahamudra. Some meditations require previous training to be effective. E.g. Raja yoga and Taoist meditation
A meditation type is not important in itself. The object of focus and the process of monitoring is a means of training the mind, so that the inner silence and deeper states of consciousness can be achieved.Guided meditation is the where one or more participants are involved in response to given guidance, by a teacher, directly or indirectly by use of written text, audio, or video. With these types of audios, the voice of the teacher is simply there to guide the way for your attention, in order to be in a meditative state; there is more silence than voice in it, and often no music.
The best meditation is the one that works for you.