In Buddhist tradition, the word ‘meditation’ is equivalent to a word ‘sports’ in the U.S. It is a modern art and stress elimination technique. It helps you to focus, improves health problems, initiate deep concentration, lower blood pressure.
It is the most effective technique used nowadays for a healthy and strong body and the benefits of doing it are limitless.
Some of the benefits of doing it are:-
- Improves blood circulation in your body.
- Lowers heart rate
- Less Anxiety
- Less Stress
- Lowers Blood Pressure
- Deeper Relaxation
- Lower blood cortisol levels
Why Meditation is Important for You?
A study found that people who do meditation regularly reported fewer chances of depression as well as stress and anxiety and also less likely to display depression type symptoms in their body.
Researchers also found meditation as useful as antidepressant drug therapy for treating depression.
Lowers Anxiety and Stress
A study found that open monitoring meditation lowers grey matter density in the human brain in the areas associated with stress and anxiety.
People who follows meditation had less likelihood of having worries and obsessive thoughts.
Meditation helps in reducing Panic
In an American Journal of Psychiatry study, 22 individuals diagnosed with anxiety or panic disorders underwent relaxation and meditation training. For a majority of the patients, anxiety and panic lowered substantially and changes held during the follow-up.
Improves Attention and Focus
A study found that people who follows meditation on a regular were able to concentrate better on monotonous and repetitive tasks. They also performed better on information processing tasks designed to initiate stress.
Researchers also found that they have thicker prefrontal cortical area and right anterior insula and this offsets the loss of cognitive ability with old age.
Helps to Focus more
Another study found that people with more meditation skills have more connectivity with the brain when it comes to networks controlling attention.
These neural links can contribute to the cognitive skill development of focusing despite distractions.
Improves Mood and Psychological Well Being
Some researchers in Nottingham Trent University found that people when faced with stress and mood disturbances, subjects who underwent meditation experienced improvements in well being.
Meditation Improves Learning
Meditating daily raises the density of grey matters in the brain. This triggers improvements in learning, memory and self awareness.
How long you should Meditate?
This depends totally on you. Beginners should meditate for 5-15 minutes a day,but as you become more experienced, 30 minutes a day will give you much greater benefits. You can also do it twice a day if you like.
How you should Meditate?
Inhale slowly counting till eight. Hold the breathe for eight more minutes than exhale slowly to the same count. Repeat this process of inhale and exhale each to the count of eight.
Repeat this 3 to 6 times. You can vary the count according to capacity of your lungs but keep it equal during inhale, holding and exhalation.
HONG-SAU Technique of Concentration
Now wait for the next breath to come in of its own accord. When it does, mentally say Hong (rhymes with song). This time, don’t hold the breath, but exhale naturally. As you do, mentally say Sau (rhymes with saw).
Hong-Sau is the ancient Sanskrit word which means “I am He” or “I am Spirit.”
Do not try to control your breath. Simply observe it as it flows in and out naturally.
With your closed eyes, turn your gaze upwards to the mid point between eyebrows within your forehead. Concentrate at the point. This point is the seat of spirituals consciousness in the body, also called spiritual eye.
Try to feel the flow of the breath near the spiritual eye within your forehead. Keep your gaze steady at the point between the eyebrows throughout your practice and do not allow your eyes to follow the movement of the breath.
Sit in the Stillness
Finish your practice by inhaling through your nose and exhaling three times through your mouth.
Concentrate deeply at the point between your eyebrows. Keep your mind focused and your energy internalized.
Continue for at least five minutes. Finish with a prayer to the Divine, offering yourself into the light of God.