Your ultimate relaxation routine is just a comfortable seated position away!
An old-age tradition, and one much needed in our hectic lives, meditation is an ancient practice that dates back to, well, it’s difficult to pin point exactly when! Determining exactly how long and where it originated from is like trying to find a needle in a haystack. There are reasons to believe that meditation is as old as humanity itself. With that said, let’s dive a little deeper into the actual history.
History of Meditation
The earliest written word of Meditation came from Hindu traditions, specifically in India, of Vendatism from approximately 1500 BCE. Vendatism is a school of philosophy and is one of the earliest known Indian paths for spiritual enlightenment. Other forms of meditation have also been referenced around the 6th and 5th centuries BCE within Taoist China and Buddhist India (Positive Philosophy Program, 2019).
The written accounts of meditation in Buddhism in India can be found in the sutras of the Pāli Canon, which dates back to the 1st century BCE. The Pāli Canon is a collection of scriptures from the Theravada Buddhist tradition. There’s even evidence linking meditative practices with Judaism (Positive Philosophy Program, 2019).
Overall, it’s clear meditation has been an overwhelming influence to more cultures than one. For me personally, I find meditation to be an escape. A true indication that it’s possible for my mind to be still, even if it’s just for a moment.
Meditation doesn’t need to be about sitting in a full lotus position, in a sunny flower garden with butterflies fluttering around you, mind completely still. In fact, the practice of bringing your mind to complete stillness takes immense concentration and time. But what are the benefits of bringing our minds to stillness? There are several reasons to name, whether they are related to your spiritual, mental, or physical self. Here are my top ten:
10 Meditation Benefits
1. Meditation can help to lower the stress hormone, cortisol;
2. Meditation can protect against mental health conditions;
3. Meditation helps us to feel our emotions;
4. Meditation sparks our creativity;
5. Meditation improves sleep;
6. Meditation reduces the aging process;
7. Meditation improves connections, not only with others but with ourselves;
8. Meditation improves metabolism and can support weight loss;
9. Meditation strengthens your immunity and helps to fight disease;
10. Meditation helps you appreciate your surroundings more.
Now that we’re clear on the amazing benefits this ancient practice has on our bodies and minds, what are the types of meditation and how do you know which types are best for your practice? In short, meditation is not a one-size-fits-all kind of deal. There are many types to explore as follows (just to name a few!):
Types of Meditation
1. Visualizations – If you’re a visual person, this one’s for you! This form of meditation allows your mind to imagine something. This could be an image of yourself in your ‘happy place’ or perhaps a particular item you’re drawn to. You can use these visualizations to bring your mind to utter relaxation and stillness;
2. Sound Healing – A wonderful way to meditate is with tranquil music to guide you through your practice. You can basically find meditation songs through any music or entertainment avenue (Spotify, YouTube, etc.). If nature sounds speak to your soul – go with that!
3. Guided Meditation – This is my personal favorite way to meditate as I find the calming sound of someone else’s voice, along with nature sounds, to be the most relaxing to me. This brings my mind at ease and allows me to bring my mind to stillness. I love using the Calm app which offers tons of guided meditations for different areas of your life (deep sleep, anxiety, mood, etc.). The deep sleep meditation is my personal favorite and one that I use on a daily basis to help me fall asleep, and stay asleep! It works wonders;
4. Mantra Meditation – This type of meditation essentially combines chanting with meditation. Incorporating mala beads is a great way to assist you in your mantras – each bead is dedicated to a chant, repeating this in a comfortable seated position, allowing your mind to settle.
So, I’ve thrown a ton of knowledge at you! But it’s not meant to be overwhelming. Meditation, much like yoga, is all about what you make it. It’s your practice and you’re in control. Before you make your way to meditation bliss, here are some last tips to guide you:
Meditation Tips
1. When choosing a space to meditate, ensure that it’s quiet, where you won’t be disturbed, and free from any distractions;
2. Sit on the floor or in a comfortable chair with a straight back. If you like, you can even lie down if that’s most comfortable for you. If sitting on the floor and you find you experience lower back pain, sit on a yoga block, bolster, or rolled up blanket (this works wonders for me!). Sitting with your hips elevated eases the pressure on your lower back;
3. Meditation, like yoga, is all about the breath. Start by taking some deep breaths to help you settle in your practice. From there, be mindful of each inhale and each exhale you take. Focus on where you feel your breath the most – this could be in your belly, chest, or throat;
4. Don’t be hard on yourself if your mind starts to wonder! It’s completely normal and, like I said, it takes a ton of practice to maintain a still mind! Acknowledge any thoughts that might creep up and focus back on your breath;
5. You don’t need to spend a ton of time meditating to feel it’s benefits. Start small, even 3-5 minutes at first will do. From there, you can build up to more time as you increase your practice;
6. Once you’ve completed your meditation, gently open your eyes and ease back into your day. There’s no need to rush, take some time to bring your awareness back into the room, stretch, and take another deep breath before going on about your day!
Happy meditating everyone! Namaste.
