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Meditation 101: Techniques, Benefits, and a Beginner's How-to
Mindfulness meditation
Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind.
Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns.
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Key Ideas
Meditation
Concentration meditation
Concentration meditation involves focusing on a single point.
In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Through this process, your ability to concentrate improves.
Mindfulness meditation
Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind.
Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns.
Other meditation techniques
- A daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion.
- There are also moving meditation techniques, such as tai chi, qigong, and walking meditation.
Benefits of meditation
Studies on the relaxation response have documented the following short-term benefits to the nervous system:
- Lower blood pressure
- Improved blood circulation
- Lower heart rate
- Less perspiration
- Slower respiratory rate
- Less anxiety
- Lower blood cortisol levels
- More feelings of well-being
- Less stress
- Deeper relaxation
How to meditate
- Sit or lie comfortably.
- Close your eyes.
- Make no effort to control the breath; simply breathe naturally.
- Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. If your mind wanders, return your focus back to your breath.
Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.
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Loving-kindness meditation
Also known as Metta meditation; the goal is to cultivate an attitude of love and kindness toward everything.
During meditation, practitioners send and repeat messages of loving-kind...
Body scan or progressive relaxation
The goal is to notice tension and to allow it to be released.
Practitioners start at one end of their body, usually their feet, and work through the whole. They might tense and then relax muscles or they might visualize a wave moving over their body to release tension.
Mindfulness meditation
It encourages practitioners to notice their surroundings without judgement, instead of dwelling on the past or future.
Mindfulness can be done almost anywhere, even in a grocery store, for example.
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Mindfulness Meditation
Practitioners of mindful meditation focus their attention on only one thought. The goal is to be firmly affixed to the present moment. This typically means concentrating on the breath - observ...
Changes to the Brain
Buddhists have meditated for literally thousands of years. Buddhists are trying to hack their own minds, to harness them.
Only in recent times have neuroscientists discovered that meditation changes the brain physically.
Health Benefits
- Meditation improves attention. Studies show that 20 minutes a day are sufficient to get beneficial results.
- Meditation reduces stress after eight weeks of training.
- Meditation has also been shown to increase levels of empathy.
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Guided vs. unguided meditation
- In guided meditation, a teacher guides you through the basic steps of the practice. This is useful for beginners to get the most out of the experience.
- In unguided meditation, you ...
Calming vs. insight meditation
The intention of calming meditation is to cultivate a quieter, more peaceful state of mind and improved concentration.
Insight meditation often sets an intention to transform the mind by developing qualities such as wisdom and compassion.
Many meditation techniques combine elements of both.
Focused attention
It uses the object of your breath to focus attention and maintain awareness. If your mind starts to wander, return your attention to your breath.
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