The term meditation¹ refers to a practice where a person uses techniques, such as mindfulness, or focusing their mind on a particular object, thought or activity. Meditation aims at training the attention and awareness² and achieving a mentally clear and emotionally calm and stable state.

 

Meditation has been practiced since antiquity³ in numerous religious traditions and beliefs, often as part of the path towards enlightenment and self-realization. Since the 19th century, it has spread from its origins to other cultures where it is commonly practiced in private and business life.

 

How do you meditate⁴?

Most meditation techniques don't require specialized⁵ equipment or space. Generally, these techniques can be classified into two broad categories:

 

Focused (or concentrative) meditation: 

This involves the voluntary focusing of attention on a chosen object, breathing, image, or words.

Open monitoring (or mindfulness) meditation:

This involves the focus on all mental events that enter the field of awareness.

Generally speaking, beginners should start with short periods of meditation (e.g. three minutes) that involves four steps:

 

Finding a comfortable position.

Closing one's eyes.

Breathing naturally.

Focusing the attention on the breath.

While meditating⁶ the individual has to be aware of the body's reactions to every inhalation and exhalation. That is, as one breathes attention should be brought to the movement of your body mainly the chest, the belly⁷, and the shoulders.

 

What are the benefits of meditation?

Meditation is an old practice that aims at training the mind and the body to relax and get calm. It is known for improving psychological balance, dealing⁸ with illness, and enhancing general health and well-being⁹. Some of the benefits of meditation identified by experts include:

 

Stress reduction.

Anxiety control.

Emotional health promotion¹⁰.

Self-Awareness enhancement.

Attention span lengthening¹¹.

Age-related memory loss reduction.

Kindness generation.

Addiction¹² treatment.

Sleep improvement

Pain control

Blood pressure decrease.

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