Meditation for beginners
What Is Meditation?
The word “meditation” has roots in Latin (“meditatio”) and Old French (“meditacioun”), meaning “to think, contemplate, devise, ponder.” Meditation originated from the ancient yogic practice of Dhyana in India, which dates back to around 1500 BCE. Meditation is a mental exercise that involves focusing one’s mind on a particular object, thought, or activity to achieve a state of mental clarity, emotional calmness, increased awareness, and spiritual enlightenment. It is a practice that various cultures and religions
Purpose of meditation
The true purpose of meditation is to establish a connection with one’s deep inner Self. This deep inner Self is described as non-changing pure consciousness, which witnesses the activities of the inner faculty—comprising the mind, intellect, ego, and Chitta (the storehouse of memories and impressions).
The process of meditation aims to move beyond the outer realm of the objective world to the inner realm of the inner faculty and eventually reach the deep inner Self. It is believed that by connecting with this deep inner Self, one can experience inner peace and bliss, leading to the removal of accumulated stresses and overall improvement in health.
Getting Started with Meditation
Preparation and Breath
Before starting your meditation practice, find a quiet and comfortable spot in your home. Sit on a cushion or chair, maintaining an upright posture to facilitate proper breathing. Begin by taking slow, deep breaths, focusing on the inhalation and exhalation of each breath. Becoming aware of your breath helps establish a solid foundation for your meditation practice.
Incorporating Mindfulness Techniques
Mindfulness meditation emphasizes the importance of living in the present moment. To incorporate mindfulness into your meditation:
- Silently repeat a calming word, thought, or phrase as a mantra.
- Maintain self-awareness, acknowledging any thoughts or feelings that arise without judgment.
- Redirect your focus to your breath whenever you notice your mind wandering.
Dealing with Distractions and Thoughts
During meditation, distractions and thoughts are inevitable. The key is to learn how to handle these interruptions effectively:
- Recognize: When a distracting thought or external noise arises, simply acknowledge it without judgment.
- Release: Let go of the thought or sensation, avoiding the temptation to dwell on it or analyze it.
- Refocus: Return your attention to your breath, using it as an anchor to bring you back to the present moment
